Apple cider vinegar has become a popular health food trend in recent years. Proponents claim it provides many health benefits, from aiding weight loss to improving skin and hair health. However, some people wonder if regularly consuming apple cider vinegar, particularly undiluted vinegar, can damage tooth enamel and lead to other dental problems. Here’s a look at what the research says.
What is apple cider vinegar?
Apple cider vinegar is made by fermenting apple cider, or the unfiltered juice from pressed apples. Apple cider ferments due to the sugars turning into alcohol, and the alcohol then converts into acetic acid with the help of bacteria and yeast. Acetic acid makes up about 5-6% of apple cider vinegar and gives it its sour taste and strong smell.
The acetic acid content of vinegar is what interests many alternative medicine practitioners. Some small studies show acetic acid has antiglycemic effects, meaning it can lower blood sugar levels. Other proposed benefits of apple cider vinegar include:
- Aiding weight loss
- Lowering cholesterol
- Improving skin health and appearance
- Boosting energy
However, most of these supposed benefits lack robust scientific evidence. The only well-researched medical use of apple cider vinegar is helping manage blood sugar levels, but more studies are still needed.
Does apple cider vinegar damage tooth enamel?
Tooth enamel is the hard, outer layer of the teeth. It helps protect the sensitive dentin underneath. Enamel is the hardest substance in the human body and is made up mostly of minerals like hydroxyapatite.
Once tooth enamel erodes, it does not grow back. This means damage to the enamel is permanent. Dental erosion is irreversible loss of tooth structure due to chemical dissolution from acids. Erosion makes teeth more sensitive and prone to cavities and decay.
The acetic acid in apple cider vinegar has a pH of about 2-3. This makes it highly acidic. Other acidic drinks like wine, citrus juices, and soda also have a low pH. Research clearly shows that frequent exposure to acidic food and drinks softens and slowly dissolves tooth enamel over time.
A study published in the International Journal of Dentistry looked at the effects of three different vinegars – apple cider, red wine, and white wine vinegar – on enamel erosion. Extracted human teeth were immersed in vinegar for 30 minutes, 4 times a day for 5 days. All three vinegars caused noticeable enamel erosion and softening, with apple cider vinegar being the most damaging.
Another study in Food Additives & Contaminants found that apple cider vinegar significantly weakened enamel hardness. The acetic acid in the vinegar removed minerals from the teeth in just 4 days.
This evidence indicates that apple cider vinegar’s low pH and high acidity definitely pose a risk to tooth enamel. Swishing or holding apple cider vinegar in your mouth subjects teeth to prolonged acid exposure that can erode enamel over time.
Tips for preventing apple cider vinegar tooth damage
If you want to enjoy potential benefits of apple cider vinegar without harming your teeth, follow these tips:
- Always dilute apple cider vinegar in water or another liquid. Mix 1-2 tablespoons vinegar into at least 8 oz of water.
- Never swish undiluted apple cider vinegar in your mouth. Only sip diluted vinegar.
- Rinse your mouth with plain water after consuming apple cider vinegar.
- Wait at least 30 minutes after drinking vinegar before brushing teeth. This allows teeth to reharden and prevents increased enamel wear from brushing.
- Use a straw when drinking vinegar solutions to avoid contact with teeth.
- Limit acidic drinks like vinegar, juice, wine, and soda to mealtimes only.
- Chew sugar-free gum with xylitol after meals and acidic drinks to stimulate saliva flow.
- Do not brush immediately after consuming acidic foods and drinks. Wait 30-60 minutes for enamel to reharden.
Is apple cider vinegar safe if diluted?
Drinking diluted apple cider vinegar is safer for teeth than consuming it straight. However, research shows that diluting vinegar does not eliminate the risk of enamel erosion. One study found that diluted vinegars still markedly damaged tooth enamel after prolonged use.
Another study concluded that diluting vinegar 1:3 or 1:8 only slightly reduced the erosive effect on teeth compared to undiluted vinegar. No dilution completely prevented enamel softening and mineral loss.
This shows that vinegar diluted in water, juice, or another liquid remains acidic enough to affect teeth. So while diluting apple cider vinegar may make it safer, it does not make it completely tooth-safe. Follow the tooth protection tips listed above when consuming diluted apple cider vinegar.
Other oral health risks
In addition to damaging tooth enamel, apple cider vinegar poses other potential oral health risks:
- Tooth decay – Enamel erosion exposes more of the tooth surface and dentinal tubules. This makes teeth more prone to cavities.
- Dental erosion – Frequent exposure to vinegar may erode enamel as well as dentin under the enamel. Dentin is softer than enamel and more easily dissolved by acids.
- Gum damage – Apple cider vinegar’s acidic pH can irritate gum tissue, potentially causing gum inflammation, recession, and problems with dental work.
- Tooth sensitivity – Loss of protective enamel leads to increased tooth sensitivity to hot, cold, acidic, and sweet foods and drinks.
- Cracked teeth – Vinegar’s acidity combined with tooth erosion increases risk of cracked and fractured teeth.
These effects may occur with prolonged use of apple cider vinegar, especially undiluted. Enamel erosion, decay, and long-term tooth damage develop slowly over time. Pay attention to any oral symptoms and see your dentist for regular checkups.
Other acidic foods and drinks
While apple cider vinegar is highly acidic, other common food and drinks also have a low pH and erode enamel. These include:
- Soda and energy drinks
- Citrus fruits and juices
- Wine
- Sports drinks
- Pickled foods
- Sour candies
Some research shows soda is even more damaging to teeth than vinegar. One study found that cola caused twice as much enamel erosion as apple cider vinegar when teeth were immersed for two hours per day in each liquid.
Overall, anything with a pH below 5.5 can put teeth at risk. Acidic foods and drinks remove minerals from tooth enamel through a chemical process. Just small amounts of erosion over time accumulates to cause noticeable enamel loss.
Should you avoid apple cider vinegar?
Apple cider vinegar may pose some health benefits, but drinking it daily long-term could put your dental health at risk. While you can take precautions like diluting and rinsing, any vinegar or acid exposure will produce enamel wear over time.
Occasionally using diluted apple cider vinegar as a tangy salad dressing or mixing a teaspoon into a glass of water should not significantly damage teeth. But swishing, holding, or drinking larger amounts of undiluted vinegar may lead to erosion problems.
Talk to your dentist before regularly consuming apple cider vinegar. Avoid drinking it as a beverage. Stick to other vinegars like balsamic, rice, or red wine vinegar for salad dressings and cooking to limit acid intake.
Protecting your tooth enamel
To keep your tooth enamel strong and prevent acid erosion, follow these tips:
- Rinse mouth with water after acidic food and drinks.
- Wait 30-60 minutes before brushing after consuming acids.
- Drink acidic drinks quickly through a straw.
- Have acidic food and drinks only at mealtimes.
- Chew xylitol gum after meals and acidic exposures.
- Use a soft toothbrush and avoid scrubbing.
- Drink plenty of water to help neutralize acids and stay hydrated.
- Get regular dental cleanings and exams.
Talk to your dentist about the best habits and products to strengthen your enamel. Products like tooth mousse can also help protect teeth from acid.
Conclusion
Research clearly shows that apple cider vinegar’s high acidity erodes tooth enamel with regular use. Even diluted vinegar poses risks. Drinking apple cider vinegar as a beverage, holding it in your mouth, or swishing it undiluted are most likely to damage enamel over time. Limit vinegar consumption and follow dental best practices to prevent permanent damage to your teeth.