Apple cider vinegar has become a popular health tonic in recent years, with claims that it can help with weight loss, lower blood sugar levels, and improve digestion. Some people advocate drinking apple cider vinegar straight, arguing that it is most effective undiluted. However, there are good reasons why you should not drink apple cider vinegar straight.
Apple cider vinegar is highly acidic
The acetic acid content of apple cider vinegar is typically between 4-7%. This gives it a pH between 2.4-3.3, which means it is very acidic. By comparison, lemon juice has a pH around 2-3, while battery acid has a pH of around 1!
Drinking something so acidic can damage the tissues in your throat and mouth. It can cause discomfort, pain, and may make swallowing difficult. The acid can erode tooth enamel over time and lead to decay. Drinking it straight, especially swishing it around your mouth, exposes your teeth to more acid than they can handle.
It can upset your digestive system
Drinking undiluted apple cider vinegar can irritate your esophagus and stomach lining. The acidic environment it creates can worsen gastritis or other conditions like ulcers. For some people, the acidity causes nausea, throat burn, and indigestion.
While a small amount diluted in water may be beneficial for digestion, too much acidity can have the opposite effect. It can disrupt your stomach acid balance and inhibit proper digestion. The acetic acid may also damage the tissues lining your digestive tract.
Risk of burns
Due to the highly acidic nature of apple cider vinegar, drinking it straight poses a risk of chemical burns. Contact with undiluted vinegar can cause burns and irritation in your throat and on your lips. It may cause painful sores if the skin is exposed for too long.
Drinking it straight delivers a large, concentrated dose of acidity compared to having it diluted. This increases the risk of damage to your esophagus. Any existing sores or lesions you may have can be further irritated by the acid, causing significant discomfort and pain.
May lower potassium levels
There is some evidence that the acetic acid in apple cider vinegar can lower potassium levels in the body if consumed in large amounts. Potassium is an important mineral that supports nerve function, muscle control, and a regular heartbeat.
Lower potassium levels, a condition called hypokalemia, can cause side effects like muscle cramps, fatigue, and heart arrhythmia. While more research is needed, drinking apple cider vinegar straight could potentially disrupt your electrolyte balance.
Can damage tooth enamel
Enamel is the outermost layer of your teeth. It is composed of minerals like calcium and phosphate that protect your teeth from decay. Acidic substances like apple cider vinegar can erode tooth enamel over time by dissolving these minerals.
This can cause increased sensitivity and make your teeth more prone to cavities and infection. The longer apple cider vinegar stays in contact with your teeth, the more damage it can cause. Drinking it straight bathes your mouth in acid compared to drinking a diluted solution.
May interact with certain medications
The acetic acid in apple cider vinegar may interact with certain medications you take. For example, it can decrease potassium levels, so taking it alongside drugs that already lower potassium like diuretics, laxatives, or corticosteroids could cause levels to dip dangerously low.
Vinegar may also interfere with medications for managing diabetes and high blood pressure. Talk with your doctor before drinking it straight to avoid complications.
How to drink apple cider vinegar safely
To enjoy potential benefits of apple cider vinegar while avoiding risks from drinking it straight, follow these tips:
- Dilute it – Mix 1-2 teaspoons (5-10 mL) into water or juice and drink. This lowers the acidity to a safe level.
- Drink through a straw – This minimizes contact between your teeth and the acidic vinegar.
- Rinse your mouth – Rinse with plain water after drinking the diluted vinegar.
- Take before meals – Having it 15-20 minutes before eating may improve digestion more than taking it at other times.
- Consider capsules – Taking apple cider vinegar capsules avoids damage from the acidity while providing a controlled dose.
What is the right dosage?
There is no official recommended dosage, but most research on potential benefits has used 1-2 tablespoons (15-30 mL) diluted in water per day. This provides around 2-4 grams of acetic acid.
Start with smaller doses like 1 teaspoon (5 mL) diluted in water and gradually work up to 2 tablespoons (30 mL) per day to see if you experience any side effects. Avoid exceeding 2 tablespoons per day unless under medical supervision.
Can it help with weight loss?
Some research suggests vinegar may help support weight loss in a few ways:
- Improves satiety – Acetic acid may increase feelings of fullness, helping you eat less.
- Lowers blood sugar – Vinegar slows digestion of carbs, which evens out blood sugar spikes.
- Boosts metabolism – Acetic acid may increase metabolism and fat burning, especially with high carb meals.
- Reduces fat storage – Animal studies found vinegar decreased fat storage and fat buildup in the liver.
However, human studies are mixed. A few showed modest weight loss of 2-4 pounds (1-2 kg) over 3-12 weeks, while others showed no effect.
Does it lower blood sugar and manage diabetes?
Vinegar may improve insulin sensitivity and blood sugar control, especially after high carb meals:
- Slows carb digestion – Acetic acid delays gastric emptying and lowers post-meal blood sugar spikes.
- Increases insulin sensitivity – One study showed improved insulin response by 19-34% during a high carb meal.
- Lowers fasting blood sugar – Some research found it decreases fasting blood sugar by 4% in those with prediabetes.
However, clinical evidence is limited and results vary across studies. The effects seem small and likely require sustained use.
Can it reduce cholesterol and heart disease risk?
A few ways apple cider vinegar may aid heart health include:
- Lowers blood triglycerides – Some research shows apple cider vinegar can reduce triglyceride levels by up to 25%.
- Raises HDL cholesterol – One rat study found it increased ‘good’ HDL cholesterol levels.
- Thins the blood – Vinegar’s acetic acid may decrease blood viscosity and reduce clotting.
- Lowers blood pressure – Animal studies showed notable reductions in blood pressure.
However, human research is limited. A few small studies showed a modest lowering of blood triglycerides and slight increase in HDL when paired with a high carb meal.
Does apple cider vinegar detox your body?
Some people claim drinking apple cider vinegar can “detox” your body and flush out toxins. However, there is no evidence to support this.
Your liver and kidneys are responsible for filtering toxins out of your blood. Drinking vinegar does not speed up this process or remove toxins. Likewise, claims that apple cider vinegar cleanses your digestive tract are unfounded.
Vinegar is not a proven detoxifier and should not replace protective lifestyle habits like staying hydrated, eating more fiber, and avoiding environmental pollutants.
Conclusion
Drinking apple cider vinegar straight exposes your mouth, throat, and digestive tract to levels of acidity capable of causing discomfort or tissue damage. Diluting apple cider vinegar heavily reduces these risks. It allows you to potentially benefit from its uses while avoiding the dangers of consuming it straight.
To stay safe, always dilute apple cider vinegar in water or another liquid. Start with small doses like 1 teaspoon and gradually work your way up. Also, rinse your mouth with plain water after drinking it to minimize acid contact with your teeth. Pairing it with meals may provide better results for managing blood sugar and aiding digestion.
While more research is still needed, diluted apple cider vinegar may provide several health perks. But undiluted vinegar poses substantial risks that make drinking it straight inadvisable.