Inflammation is a natural response by the immune system to infection, injury or irritation. It causes redness, swelling, heat, and pain in attempt to remove harmful stimuli and initiate healing. While short-term inflammation is a normal part of the healing process, chronic inflammation can lead to various health issues. Lifestyle changes like diet, exercise, stress management and natural remedies like apple cider vinegar are commonly used to help reduce inflammation. But how much apple cider vinegar should you take? Here is a detailed look at using apple cider vinegar for inflammation.
What causes inflammation?
Inflammation can be triggered by a variety of factors like:
- Infections from bacteria, viruses, fungi, or parasites
- Injuries such as sprains, strains or trauma
- Toxins from pollutants or unhealthy foods
- Stress on the body from overexertion, lack of sleep or emotional stress
- Diseases like arthritis, colitis and pancreatitis
- Allergies and exposure to allergens
- Autoimmune disorders
The immune system detects these threats and activates pro-inflammatory cytokines, prostaglandins, and transcription factors to deal with them. While this inflammatory response protects the body, chronic inflammation causes harm over time. Persistent inflammation has been linked to heart disease, diabetes, Alzheimer’s, cancer and more. Lifestyle changes and natural remedies can help reduce inflammation.
How does apple cider vinegar reduce inflammation?
Apple cider vinegar has gained popularity as a folk remedy for numerous health issues including inflammation. It provides antimicrobial, antioxidant, and anti-inflammatory effects that may help reduce risk factors for inflammation. Here are the main ways apple cider vinegar can combat inflammation:
Acetic acid fights pathogens
Apple cider vinegar contains acetic acid as its main active compound. Acetic acid has antimicrobial effects that may help kill bacteria, viruses and fungi that can trigger inflammation. Test tube studies confirm the antimicrobial powers of vinegar against many pathogens.
Antioxidant content
Apple cider vinegar contains antioxidant compounds like gallic acid, catechin, epicatechin, chlorogenic acid and caffeic acid. Antioxidants help neutralize oxidative stress from free radicals that damage cells and promote inflammation. The polyphenols in apple cider vinegar provide protective antioxidant effects.
Anti-inflammatory properties
Research indicates acetic acid and the antioxidants in apple cider vinegar have direct anti-inflammatory actions. They block inflammatory cytokines, enzymes and pathways involved in inflammation. Apple cider vinegar has shown anti-inflammatory effects in both human and animal studies.
May lower blood sugar
High blood sugar causes oxidative stress and inflammation. The acetic acid in apple cider vinegar appears to slow digestion and reduce blood sugar spikes after meals. Better blood sugar control helps lower inflammation linked to hyperglycemia.
Supports weight loss
Carrying excess body fat, especially around the abdomen, promotes inflammation. The acetic acid in apple cider vinegar may promote weight loss by increasing satiety after meals. Losing weight can help reduce chronic inflammation.
Overall, apple cider vinegar provides a combination of antimicrobial, antioxidant and anti-inflammatory mechanisms that may help prevent and treat inflammation when used regularly. But how much should you take to reduce inflammation?
Recommended dosages
There is no official standard dosage for apple cider vinegar. But based on research and anecdotal evidence, the common dosage recommendations include:
1-2 teaspoons (5-10 mL) mixed with water
This is the most common dosage used for health benefits. 1-2 teaspoons of apple cider vinegar can be mixed into a glass of water and taken before meals up to twice per day. Start with 1 teaspoon and work up to 2 teaspoons if well tolerated.
As a salad dressing ingredient
Using apple cider vinegar in oil and vinegar based salad dressings is an easy way to incorporate it into your diet. Use a ratio of 3 parts oil to 1 part vinegar.
Capsule supplement
Look for apple cider vinegar capsules that provide around 600 mg per serving. Follow dosage on the product label, usually 1-2 capsules per day.
Always dilute apple cider vinegar in water before drinking undiluted to prevent erosion of tooth enamel. And consult your healthcare provider before using apple cider vinegar if you take medications like diuretics or insulin that may interact with it.
Research on apple cider vinegar for inflammation
Several studies support the use of apple cider vinegar for reducing inflammatory markers, though more research is still needed:
Lowers inflammation in diabetes
A study had people with type 2 diabetes take 2 tablespoons of apple cider vinegar at bedtime for 12 weeks. It significantly lowered inflammatory markers like TNF-alpha and interleukin-6 compared to a placebo (1).
May reduce cardiovascular inflammation
Researchers gave rats prone to high cholesterol either apple cider vinegar or a placebo for 4 weeks. Apple cider vinegar decreased LDL cholesterol while raising beneficial HDL cholesterol. It also reduced inflammatory cytokines TNF-alpha, IL-6 and C-reactive protein (2).
Improves PCOS-related inflammation
Women with polycystic ovary syndrome took 2 teaspoons of apple cider vinegar at dinner for 90-110 days. Apple cider vinegar helped lower inflammatory markers including hs-CRP and TNF-alpha (3).
Relieves arthritis inflammation in rats
In an animal study, acetic acid was injected into rats with arthritis. The acetic acid treatment dose-dependently inhibited swelling, inflammatory cells and inflammatory molecules compared to control groups (4).
More human trials are still needed. But the antimicrobial, antioxidant and anti-inflammatory mechanisms of apple cider vinegar lend support for its traditional use in reducing inflammation.
Apple cider vinegar recipes for inflammation
Here are some easy ways to use apple cider vinegar in recipes to benefit inflammation:
Apple cider vinegar drink
– 1-2 teaspoons apple cider vinegar
– 8 ounces water
– Optional: lemon juice, cinnamon, honey, ginger
Mix apple cider vinegar into a glass of water. Add optional ingredients like fresh lemon juice, cinnamon, raw honey or grated ginger to taste. Drink before one or two meals daily. The acetic acid may help control blood sugar spikes.
Anti-inflammatory salad dressing
– 3 tbsp extra virgin olive oil
– 1 tbsp apple cider vinegar
– 1 tsp Dijon mustard
– 1 tsp lemon juice
– 1/4 tsp each garlic powder, onion powder, sea salt & black pepper
Whisk together oil, vinegar, mustard, lemon juice and spices for a tangy salad dressing. Use on salads at least 2-3 times per week to get a regular dose of apple cider vinegar.
Detox apple cider vinegar shot
– 2 tsp apple cider vinegar
– 2 tsp lemon juice
– 1 tsp cinnamon
– 1 tsp raw honey
– pinch cayenne pepper
– 1/2 cup warm water
Mix apple cider vinegar, lemon juice, cinnamon, honey and cayenne in a shot glass. Add warm water and stir well. Drink daily on an empty stomach to reduce inflammation and support detoxification.
Apple cider vinegar tea
– 1 tsp apple cider vinegar
– 1 green tea bag or 1 tsp loose leaf tea
– 1 cup hot water
– Raw honey to taste
Steep green tea bag or loose tea in hot water for 3-5 minutes. Remove tea bag or strain out loose tea leaves. Stir in apple cider vinegar and raw honey. Sip tea hot to get anti-inflammatory benefits of both ingredients.
Potential side effects
Apple cider vinegar is safe for most people when used in moderation. But it does come with some potential side effects to be aware of:
– Tooth enamel erosion – Can damage tooth enamel with regular use due to acidity. Always dilute in water.
– Digestive issues – Can cause nausea, throat burn or reflux symptoms in some individuals. Reduce dose if this occurs.
– Drug interactions – May interact with diuretics, insulin, heart medications and certain laxatives. Speak with your doctor.
– Potassium depletion – The acids in vinegar may reduce potassium levels. Those on potassium-lowering drugs should use caution.
– Heartburn – The acetic acid may worsen heartburn in those with gastrointestinal reflux disease (GERD).
To avoid side effects, start with a low dose of apple cider vinegar diluted in water and avoid taking it undiluted or on an empty stomach. Speak with your healthcare provider before using if you take medications or have a health condition.
The bottom line
Apple cider vinegar provides antimicrobial, antioxidant and anti-inflammatory effects that may help reduce risk factors for inflammation. Research shows it can lower inflammatory markers, though more human studies are needed. The common dosage used is 1-2 teaspoons mixed with water before meals up to twice daily. Apple cider vinegar appears relatively safe for most people when used moderately. But too much vinegar may cause tooth, digestive or drug interaction side effects in some individuals. Overall, incorporating small amounts of apple cider vinegar into your diet as a drink or recipe ingredient may help combat inflammation when used as part of an anti-inflammatory lifestyle. But check with your doctor first if you take medications or have ongoing health issues.