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Drinking apple cider vinegar: what are the proven benefits, but also the side effects of daily consumption?

Apple cider vinegar has been used in cooking and natural medicine for thousands of years. When you drink apple cider vinegar, you enjoy health benefits such as weight loss, improved blood sugar levels, relief from indigestion and reduced risk of heart disease and cancer. That’s what many claim. And although vinegar has so several potential benefits, in this article we will explore which ones have been proven by in-depth studies and which ones are just theories so far.

Proven benefits of apple cider vinegar consumption and how much to drink of it

How much vinegar you should consume per day to achieve various health benefits, and what n eben effects drinking apple cider vinegar can bring are also topics we will look at here.

Proven benefits of apple cider vinegar consumption and how much should you drink of it

Unpleasant side effects of overdosing with vinegar.

For blood sugar control: apple cider vinegar is often recommended as a natural way to control blood sugar levels, especially in people with insulin resistance. When taken before a high-carbohydrate meal, vinegar slows gastric emptying and prevents a sharp rise in blood sugar levels. It also improves insulin sensitivity, which helps the body move more glucose from the bloodstream into the cells. Thus, vinegar lowers blood sugar levels.

Drinking apple cider vinegar has its disadvantages, especially in large quantities

Interestingly, only a small amount of vinegar is needed to achieve this effect. It has been shown that four teaspoons (20 ml) of apple cider vinegar, before a meal, in the morning or evening, can significantly lower blood sugar levels after a meal. However, the vinegar should be diluted in about 100 ml to 200 ml of water.

Note: Apple cider vinegar does not significantly lower blood sugar when taken before a low-carbohydrate or high-fiber meal.

Apple cider vinegar has been used in cooking and natural medicine for thousands of years


For polycystic ovary syndrome (PCOS): polycystic ovary syndrome is a hormonal disorder associated with abnormal menstrual cycles, high androgen levels, ovarian cysts, and insulin resistance. In a three-month study, women with PCOS who drank one tablespoon (15 ml) of 100 ml apple cider vinegar immediately after dinner experienced improved hormone levels and more regular menstruation. Although further research is needed to confirm these results, one tablespoon (15 ml) per day appears to be an effective dose for improving PCOS symptoms.

For weight loss: two tablespoons per day helps dieters lose almost twice as much weight in three months as people who do not consume apple cider vinegar.

Drinking apple cider vinegar: theoretical benefits

Two tablespoons per day help dieters lose weight

To improve digestion: Many people take apple cider vinegar before heavy protein meals to improve digestion. The theory is that it increases the acidity of the stomach, which helps the body produce more pepsin, the enzyme that breaks down proteins. Those who take vinegar for digestion usually drink one to two tablespoons (15-30 ml) with a glass of water immediately before a meal, but there is currently no evidence to support this dose or practice.

If you drink apple cider vinegar, it can regulate blood sugar


For general health: other popular reasons for taking vinegar include protecting against heart disease, reducing the risk of cancer, and fighting infections. However, scientific evidence for these claims is limited, and there are no recommended dosages for humans. Animal studies have shown that vinegar can reduce the risk of heart disease, fight cancer and slow the growth of bacteria, but no human studies have been conducted.

However, several studies have found that people who regularly eat salads with vinegar dressings have a lower risk of heart disease and less belly fat, but this may be due to other, additional factors. Further human research is needed to understand what the best dose of apple cider vinegar is for overall health and wellness.

Unpleasant side effects of overdosing with vinegar.

Vinegar can cause nausea, reflux or belching

Drinking apple cider vinegar has its drawbacks, especially when taken in large amounts daily.

  • The acidity of vinegar can also attack tooth enamel if used regularly. Drinking through a straw and then rinsing your mouth with water can help prevent this.
  • Although the consumption of vinegar has been associated with health benefits, daily consumption of large amounts (240 ml) over many years can be dangerous and has been linked to low blood potassium levels and osteoporosis. Although there are few studies, one case report shows that a 28-year-old woman who drank 240 ml of diluted apple cider vinegar daily for 6 years was hospitalized for potassium deficiency and other blood disorders.
  • If you experience unpleasant side effects such as nausea, belching, or reflux after taking vinegar, you should stop taking it and discuss these symptoms with your doctor.

Drink apple cider vinegar with a straw because the acidity can attack tooth enamel

Conclusion on benefits and risks:

  • Drinking apple cider vinegar may help regulate blood sugar, improve PCOS symptoms, and promote weight loss. The usual dose is 1-2 tablespoons (15-30 ml) mixed with water and taken before or after meals.
  • Research does not support the claim that it can improve digestion and prevent heart disease, cancer or infection.
  • Vinegar is relatively harmless in small amounts, but can attack tooth enamel or cause stomach upset in some people. Consuming large amounts over a long period of time can be dangerous.
  • Apple cider vinegar is a relatively safe dietary supplement, but it has not been extensively studied. Future studies may reveal other potential uses and benefits and help determine the most effective dosages.