Apple Cider Vinegar: Benefits, Uses & Risks

apple cider vinegar benefits

With so many apple cider vinegar benefits, it means this staple soluble has long been a popular household product; but unknowns to many, it offers so much more than eradicating the grime on our ceilings. 

Found in a number of home remedies, its advantages in fact extend into our physical health, aiding the likes of weight loss, lowering cholesterol and blood pressure - but more about that later. 

Within this article, we here at OriGym will break down everything you need to know about the uses of apple cider vinegar and how it can benefit your health, weight, skin and so much more. 

More specifically, in this article we will cover:

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What is Apple Cider Vinegar?

apple cider vinegar benefits

Before we begin to explain the benefits of apple cider vinegar, it’s important we first address the question; what is apple cider vinegar?

Apple cider vinegar is simply vinegar made from apples, it really is all in the name. It may also go by the name 'fermented apple juice’. 

To make apple cider vinegar, apples are crushed and then exposed to yeast. It’s through this process that the natural sugar from the apple is fermented over time, and then turned to alcohol.

However, it is important to note that apple cider vinegar needs to be fermented twice, if the fermentation process is done only once, this results in apple cider! 

It's important to note prior to purchasing that there are two types of apple cider vinegar, these being organic or pasteurised apple cider vinegar. You can identify what kind is organic, as the ‘mother’ will be left behind. 

The mother is a cobweb-like substance that sits at the bottom of the drink, whereas the non-organic variation will be pasteurised and the mother removed. The mother is a healthy addition and is actually beneficial to the body, inducing assistance in weight loss and decreasing cholesterol; you can find out more about this a little later in our FAQs section!

Apple cider vinegar uses are plentiful, in fact the substance has been used as a natural treatment for so long it's even considered to be an ancient remedy.

Despite its long-standing popularity, it has only made a return to the health scene in recent years, particularly for purposes such as how apple cider vinegar benefits the skin and the other physical health benefits of drinking apple cider vinegar.  

So let’s now cover these in greater detail:

The Benefits of Apple Cider Vinegar

When posing the question ‘what are the benefits of apple cider vinegar?’, the scope is rather broad, as there are apple cider vinegar benefits for the skin and other cosmetic properties, as well as benefits that specifically relate to your health. 

Because this home remedy is so popular, new discoveries are being made about it’s beneficial properties pretty often and naturally, we may have missed a few off of our list due to the sheer amount. However, you can always head over to our nutrition articles for more information on a healthy diet, just like the foods that help burn fat or help speed up our metabolism that you can read here.

So, the benefits we have included on this list are a collection of the most popular and the ones that deserve more attention. Lets begin:

#1 Aids in Weight Loss

benefits of apple cider vinegar

When discussing the health benefits of apple cider vinegar, it’s only right to start this list by sharing the most commonly acknowledged benefit, which is the benefits of apple cider vinegar for weight loss. 

Many people who overeat do so because they don’t feel full, and apple cider vinegar increases satiety, which is commonly known as the feeling of fullness. This can help you to stay on track with your diet, as you will feel more full from healthier portions and overeating is discouraged. 

One piece of research highlights the benefits of apple cider vinegar for weight loss. This study had its participants separated into 3 groups based on their BMI and over 12-weeks, were each given a daily beverage that contained differing levels of apple cider vinegar, corresponding to the group they were in. 

One group ingested 15ml of vinegar, the other 30ml and finally the third group drank a placebo and the benefits of apple cider vinegar for weight loss are reflected in this researcher's results. It was found that BMI, visceral fat area, waist circumference and serum triglyceride levels were significantly higher in the placebo group, and within the group who ingested less apple cider vinegar. 

For optimal results and a safe combination, you can pair apple cider vinegar with some great weight loss herbs, that you can read all about here.

#2 Reduces Belly Fat

what is apple cider vinegar

Over the years, apple cider vinegar benefits and uses have been most commonly associated with weight loss and fat reduction due to the role it was believed to have in boosting metabolism. However, we now know that this isn’t the case, apple cider vinegar does in fact reduce belly fat, but it does so in a different way.

Apple cider vinegar effectively reduces the speed at which glucose enters the body and reduces your sugar levels, which can be used to help shed that last lingering bit of body fat. If you want help understanding body fat and how they can affect the body, you can read about the types of body fat here.

To discuss this in a little more detail it is believed that an apple cider vinegar drink benefits your body's fat reduction through a process called inhibition of lipogenesis. This means that the properties of apple cider vinegar assist in blocking certain enzymes from creating fatty acids in the body, which if unblocked, go on to increase your weight and body mass.  

There are also indications that the vinegar stimulates fatty acid oxidation, which occurs as a response to improved gut bacteria influencing how your body burns and stores fat. Overall, there is a clear notion that apple cider vinegar is a natural appetite and fat suppressant.

#3 Assists Diabetes Control

 apple cider vinegar side effects

So if you’re still wondering - what are the benefits of drinking apple cider vinegar? You’ll be pleased to hear that there are plenty more!

We have already touched upon the fact that it can be used to help lower blood sugar levels through glucose reduction within the body. But one thing you may not know is that it can be used as treatment to help those suffer from diabetes. 

A 2007 study conducted by the American Diabetes Association researched the benefits of drinking apple cider vinegar before bed.

One of the benefits they found was moderate morning glucose levels within individuals who have well controlled type 2 diabetes; this saw glucose levels reduce by 6% in those who fasted before bed and took apple cider vinegar.

So, if diabetes has a history of running in your family, you should consider a self treatment of drinking apple cider vinegar. If you don’t already suffer from diabetes, drinking this beverage could act as a preventative treatment, ensuring that your blood sugar levels never get alarmingly high. 

However, we should stress that just because one of the benefits of drinking apple cider vinegar before bed is a reduced glucose level, it does not mean you should cut out your medicine entirely in favour of this home treatment.

Rather, we would recommend that if you suffer from diabetes and take insulin or any other sort of medication that you consult your GP before drinking apple cider vinegar regularly.

#4 Regulates Bowel Movements 

side effects of apple cider vinegar

Whilst discussing the health benefits of drinking apple cider vinegar, one thing you should be aware of is that it can act as a natural laxative for people who suffer from digestive problems, such as constipation.

It is recommended that if you’re using apple cider vinegar in a bid to improve digestion, that you should either bathe in a small amount, or drink it with some added honey. Additionally, another great alternative to help regulate bowel movements are nuts. Find the healthiest nuts to add to your diet here.

Moreover, people believe that apple cider vinegar benefits the digestive system due to the presence of pectin within the substance, a water-soluble fiber which can help improve digestion, as well as digestion-friendly malic and acetic acids.

Pectin is known to improve the health of the digestive system as it is a soluble dietary fiber, which your body needs to regulate bowel movements.

In addition to this, the beverage also contains a small amount of magnesium, which can also promote regular bowel movements and is often sold over the counter for that very purpose. So before you reach for the medication, try out the benefits of apple cider vinegar first!

#5 Controls Acid Reflux 

health benefits of apple cider vinegar

Apple cider vinegar can also help with other digestive issues such as acid reflux. When we experience discomfort after a meal, we should listen to our body and try to figure out the root cause. For example, if we ate too much or if something in particular disagreed with our digestive system.

Apple cider vinegar benefits acid reflux and other nagging bodily discomforts, as it assists the body in increasing and/or balancing the acid levels within our stomach, returning the body’s acidity to a healthy level.

Proper digestion requires high acidic levels in order for our food to be completely digested. So, when there is not enough acid, food can’t be broken down, which is when the discomfort begins. 

For this reason, drinking apple cider vinegar benefits acid reflux prevention through its role in helping acid levels within the stomach stabilise, allowing for the proper digestion of food and reducing the likelihood of pain and discomfort. 

#6 Kills Bacteria

 apple cider vinegar risks

As we have already discussed, apple cider vinegar has health benefits - a great number of them, but did you know that it can also be used to kill harmful bacteria? 

Any type of vinegar can do this, and it is once again thanks to the acetic acid property of the substance. Another example of a consumable product that assists in killing bacteria is coconut oil; you can read more about this in our healthy high fat foods article here. 

One of the uses for apple cider vinegar outside of our personal health is to clean fruit and vegetables without worrying about it drastically altering the taste. For example, if you are worried about the cleanliness of salad leaves, simply soak them in apple cider vinegar before consuming. 

Many believe that rinsing their food in apple cider vinegar will kill more bacteria than water alone. A theory which has also been supported by research, which investigated if household items could act as natural sanitizers against bacteria, such as E-Coli. 

This study found that one of the main health benefits of organic apple cider vinegar is that it significantly lowered traces of the E-Coli bacteria left on food. Similar pieces of research also support this claim, as apple cider vinegar has also been found to reduce and kill salmonella bacteria among food products,  too.  

#7 Soothes Sore Throats 

risks of drinking apple cider vinegar

Whilst we’re discussing the health benefits of organic apple cider vinegar in relation to killing bacteria, it is worth noting that this process can also help to soothe a sore throat. This remedy has been used since the 1800s and in order to see the maximum effects we would recommend using organic or raw apple cider vinegar for benefits across the board.

Raw apple cider vinegar benefits your immune system thanks to the work of the aforementioned ‘mother’ which acts as a probiotic. This is beneficial to combating colds and sore throats as

probiotics are great remedies for respiratory related ailments. 

A recipe for a ‘‘Homemade Cough Medicine” has been certified by Heathline, and recommends that you mix apple cider vinegar with:

  • Cayenne Pepper
  • Ground Ginger 
  • Honey 
  • Water 

It is recommended that you pour this into a small glass and take a teaspoon dosage. The benefits of apple cider vinegar in water is that it offers a far less acidic soluble and won’t burn your throat as opposed to its rawest form. You should take extra caution when drinking apple cider vinegar and always be sure to mix it with something like honey or water.

Alternatively, if you don’t wish to drink apple cider vinegar, you can rub apple cider vinegar on your throat and nose; this way the strong scent will help to open your sinuses and still offer similar benefits. Alongside this, a great supplement that can help that nagging itchy throat is milk thistle, click here for an extensive guide. 

#8 Lowers Cholesterol 

health benefits of apple cider vinega

Apple cider vinegar uses and health benefits don’t end there; let’s look closer into the health side of things by exploring how this soluble can benefit our cholesterol levels.

High triglyceride and cholesterol levels can make you more susceptible to heart attacks and strokes. Some evidence suggests that one of the health benefits of apple cider vinegar is that it lowers these levels; another supplement that can do this is green tea, you can find the benefits and more here.

A 12 week study conducted in 2018 investigated the effects of taking apple cider vinegar in people of low-calorie diets. This research found that participants who took apple cider vinegar not only lost weight, but saw their triglycerides and cholesterol levels decrease. 

The people who took the vinegar also had significantly higher levels of high-density lipoprotein cholesterol, which doctors often refer to as ‘the good cholesterol’ because it can lower the risk of heart related issues.

Overall, there is plenty of evidence that assesses the effectiveness of apple cider vinegar for cholesterol and as we now know, the addition of weight loss is an extra bonus to this health benefit. 

#9 Lowers Blood Pressure 

apple cider vinegar nutrients

As we look closer at apple cider vinegar and its heart benefits, we can also see how the beverage can help to lower blood pressure - this is particularly beneficial for those who suffer with hypertension problems.

As we have already discussed, apple cider vinegar helps to lower the amount of glucose that is produced in our body, in turn helping to lower blood pressure.

Another one of the apple cider vinegar heart benefits for lowering blood pressure comes in the form of lowering renin activity.

The enzyme known as renin reacts with acetic acid and prompts the lowering of the blood pressure as a response.This is a huge health benefit that can lead to a reduction in heart attack probability, and the chance of suffering from a stroke. 

Of course, alongside all of this, blood pressure can also be lowered thanks to the weight loss that can be induced by apple cider vinegar. A great pairing to this is cardio and aerobic exercise, find more benefits here.

#10 Helps Slow Down The Growth Rate of Cancer

what nutrients are in apple cider vinegar

When discussing apple cider vinegar uses and benefits, it has often been theorised that apple cider vinegar can help to lower the risk of developing cancer and slowing down its growth rate. 

Previous studies showed that apple cider vinegar health benefits include the successful diminishing of cancer cells. In these studies cancer cells such as leukemia are often left exposed in test tubes, vinegar and other solutions are often added to see how the cells respond. 

Once again we would like to remind everyone that apple cider vinegar is not a miracle drug and should not be taken as a medical replacement.

If you are, or think you may be, suffering from cancer, please advise your doctor before taking the substance. 

#11 Helps Arthritis

benefits of drinking apple cider vinegar

Among its many medical properties, apple cider benefits arthritis too. Rheumatoid arthritis is a chronic autoimmune disease that’s marked by inflammation, it can cause joint pain and damage throughout the body. Other symptoms include joint swelling and stiffness as well as general fatigue.

There is no known cure for RA, however apple cider vinegar benefits arthritis sufferers as it has been found to offer them some pain relief. The most common approach of treatment is by drinking the vinegar diluted with water. 

However, another treatment for RA is to directly apply it to the inflamed areas, do this by applying apple cider vinegar to the skin with a cotton ball twice a day. To prevent irritation, consider diluting it with solutions such as coconut or olive oil, and massage into your skin following the application of the apple cider vinegar. 

Alternatively, many other arthritis sufferers have also claimed that adding apple cider vinegar to their bath water has also eased pain. Be sure to do your research or consult your GP before adding the vinegar, you should avoid adding too much and potentially damaging your skin.

#12 Healthy for Your Pets 

apple cider vinegar uses

By this point there is no denying that apple cider vinegar offers an array of benefits for our health, but you may be interested to know that there are also health benefits for our furry companions too.

Many experts prefer to use organic or raw apple cider vinegar when it is being used for a purpose involving pets and animals. Moreover, all of the medical benefits that can be applied to us, can also be applied to them too; you can use it in pets to help treat muscle aches, bruises, sunburn, flea bites and hair care.  

Before you begin to use this regularly on pets, it is recommended that you test it on their skin with a patch test first. 

Check the patch every few hours for a day, before deciding whether you want to use it regularly. If you’d like further advice, please consult your vet.

#13 Acts as A Face Cleanser and Toner

 apple cider vinegar uses for skin

If you’re reading this article for natural health and beauty remedies, you may be intrigued to read about apple cider vinegar benefits for the skin. 

This popular method of cleansing can help to remove oil, dirt and other debris from your pores. When used as a facial cleanser, apple cider vinegar clears the skin of all bacteria and dirt, in a similar way that it cleans food products. 

To make a face wash from scratch it is recommended that you always use more water than apple cider vinegar. For example you can use:

  • ¼ cup of warm water 

  • 1 tablespoon of apple cider vinegar

Similarly there are also apple cider vinegar uses for skin toner too. Different to face washes, toners can help to tighten and cleanse the skin protecting it from any bacteria or impurities that try to penetrate it. 

To make an apple cider vinegar toner, you should still stick to the same concept, always ensuring that your recipe is 1 part apple cider vinegar and 2 parts purified water. You can either apply this toner with a cotton wool pad or a spray bottle.

Please be aware that if you suffer from sensitive skin, then you may want to do a patch test before putting a lot of this product on your face. 

Here at OriGym we have plenty of resources for nutrition, find some of the most helpful articles below:

#14 Can be Used as an Acne Treatment

uses for apple cider vinegar

Continuing with the theme of apple cider vinegar used for the skin, it can actually be used to help treat severe skin problems such as acne. If you’re interested in skin care, you may find our article on collagen and its benefits here helpful. 

As we have already discussed, vinegar is well known for its ability to kill many types of bacteria and viruses. Acne has been known to be caused by a type of bacteria called Propionibacterium acnes, otherwise known as P.acnes.

The effects that different types of vinegar have on P.acnes have previously been studied, a 2002 piece of research followed 22 participants who applied a lactic fash wash twice a day for one year. The results found that most of the participants saw a significant reduction in acne, with 90% of participants showing improvements in over 50%.

Whilst the researchers didn’t specifically test apple cider vinegar, one of the main components of the compound is lactic acid, leading many to believe if applied correctly, it can help to reduce the spread of acne. 

So therefore, it’s possible that the benefits of apple cider vinegar on the face specifically keeps it free and clean of any harmful bacterias.

#15 Can be Used as A Treatment for Sunburn

uses of apple cider vinegar

Whilst on the topic of apple cider skin benefits, you may be surprised to know that this staple house-hold product even offers an aid in treating sunburn.

Though upon first glance it may seem counterintuitive to dab a substance high in acidic properties onto inflamed skin, however this old remedy has been backed by generation after generation. 

Before applying any kind of apple cider vinegar to your sunburnt skin, it is vitally important that you dilute it with water. If the apple cider vinegar you’re using contains a high concentration, it can cause a burning sensation on top of your already damaged skin.

To reap benefits of apple cider vinegar for sunburn, we recommend carrying out any of the the following methods:

  • Filling a spray bottle with both water and vinegar and spraying it onto your sunburnt areas.
  • Dipping a washcloth in vinegar, wringing it out and then dabbing it in water, before placing on to the inflamed areas.
  • Taking a cool bath with diluted apple cider vinegar. 

Much like when we discussed the benefits of apple cider vinegar on the face, it is important to remember that you use 2 parts water for every 1 part apple cider vinegar you use.

#16 Helps to Reduce Dandruff and Scalp Itching 

apple cider vinegar uses for hair

One of the apple cider vinegar skin benefits that many articles online seem to overlook is the advantages it provides for the skin on your scalp. Dandruff occurs when the skin on your scalp is too dry and can begin to flake off easily.

It is believed that apple cider vinegar can:

  • Help to balance the pH of your scalp
  • Stimulate the shedding of dead skin cells 
  • Reduce fungal growth on your scalp and hair

When it comes to apple cider vinegar uses for your hair and scalp, many people specifically use it to treat dandruff, but why?

As we have already discussed, many use apple cider vinegar as a disinfectant which can kill fungi and bacteria. Specific types of bacteria may lead to skin problems such as dandruff, which in turn lead many to believe it can be combated this way. 

Similarly, a great supplement for dandruff is coconut, read our article on coconut water and its benefits here to find out why.

As we have also discussed, the product is mildly acidic and can balance out pHs. Damaged skin and hair could be the result of high alkaline levels, so the acidic vinegar encourages the balanced levels of acid to alkaline. 

#17 Can Be Used as a Hair Styling Product 

apple cider vinegar dosage

Apple cider vinegar benefits for the hair are plentiful, with many beauty and lifestyle bloggers and vloggers singing the praises of this simple homemade product.

As we have already discussed, a dry scalp and damaged hair can be down to high levels of alkaline, but how do our scalps have so much alkaline to begin with? Shampoos are the culprit, with products that are high in alkalines being linked to damaged roots, dandruff, knots and breakages. 

So, to combat this and save our hair, we can balance its pH levels with vinegar. It has been suggested that when applied to the hair, apple cider vinegar helps to naturally sooth down hair cuticles. 

It is believed by many that this helps to reduce frizz associated with lifted cuticles, as well as giving your hair a fresh and shiny glow.

We’d recommend you do your own research into apple cider vinegar uses for hair, that way you’re able to discover recipes for shampoos and conditioners that will benefit your distinct hair type specifically.  

#18 Can be Used For Dental Care

apple cider vinegar dosage per day

Now that we have established the apple cider vinegar skin benefits, as well as the benefits it offers for your hair, let's explore how it can be used in the form of another commercialised health product; mouthwash,

Apple cider vinegar is most notable for its antibacterial properties, and this extends into how it helps our dental health and hygiene. The antibacterial properties work to reduce the risk of bad breath, whilst also cleaning any lingering plaque that may be stuck to your teeth.

However, it is once again important to remember to dilute the cider well with water, as the acidity of the vinegar alone could damage your teeth.

The uses for apple cider vinegar in relation to dental care can also extend to teeth whitening. Simply dab a cotton swab into your diluted apple cider vinegar and gently rub against your teeth. 

Likewise, the uses of apple cider vinegar can also extend to those who have issues with dentures. They can be cleaned by the liquid without fear of gum irritation as apple cider vinegar is far less irritant than other cleaning solutions.

#19 Can Act as a Deodorant 

apple cider vinegar benefits for skin

To many people’s surprise, another of the cosmetic roles for apple cider vinegar is the use of it as a natural deodorant. Wiping your underarms with a diluted dose of apple cider vinegar is said to kill off any bacteria that could cause unwanted odors. 

This is often referred to as an ‘armpit detox’, which you can pursue even further by making an armpit mask out of bentonite clay and apple cider vinegar. When adding both of these ingredients together you should include some coconut oil for soothing properties also. 

The mask can be applied to th e armpits and left for 5-20 minutes, much like a general face mask. Once it becomes dry you can wash it off in the shower or over the sink.

When researching the beneficial properties of apple cider vinegar so much attention is paid to questions such as - what are the benefits of drinking apple cider vinegar? While very few discuss the cosmetic benefits of using apple cider vinegar as a ‘beauty product’. 

So, you can take our word for it! Apple cider vinegar has benefits of every kind, and if you’re somebody who likes to use everything from natural sources, you may just be interested in our article; plant protein vs animal protein: benefits and key differences.

#20 Can be Used as a Cleaning Product 

benefits of apple cider vinegar and honey

We can’t look into the best benefits of apple cider vinegar without mentioning its highly-lauded role as a cleaning agent.

One of the most popular uses of the substance, apple cider vinegar earned its place as a highly effective cleaning product as a result of its antibacterial properties.

The chemicals present in the vinegar have the power to kill any harmful or lingering germs and bacteria left on surfaces. Better still, unlike many other cleaning products, apple cider vinegar won’t stain or bleach any of your surfaces or furniture and is completely safe to use on most surfaces. 

As mentioned, it is completely safe to use in households that contain pets also as long as it has been properly diluted first.

Simply mix a cup of water with half a cup of apple cider vinegar and you’ll be ready to clean! 

#21 Can be Used in Cooking

what are the benefits of apple cider vinegar

The benefits of drinking apple cider vinegar have routinely come up in this list, but it is also worth noting that you can cook with the product too.

You can add apple cider vinegar to water and use it to boil eggs, which will help firm up the whites faster than when exposed to just boiling water. This is beneficial when you’re poaching eggs, as you’ll want the egg whites to firm up quickly so the yolk stays runny.

Apple cider vinegar can also be used as a marinade too. It has become quite popular in steak as it helps to give the meat a sweet and sour flavor. A common recipe that is recommended advises combining apple cider vinegar with wine, garlic, soy sauce, onion and cayenne pepper. 

What Nutrients are in Apple Cider Vinegar?

apple cider vinegar benefits for hair

Apple cider vinegar features an abundance of nutrients, and consuming the drink in whatever way you see fit allows for the ingestion of multiple different nutrients at once.

We have already discussed many of these nutrients and their properties at length within the section above, however it is worth having a complete list on hand for nutritional reference:

Apple cider vinegar nutrients’ composition is as followed:

  • Magnesium 
  • Iron
  • Phosphorus 
  • Manganese
  • Amino Acids
  • Antioxidants 

It is worth noting that raw apple cider benefits your body more from a nutritional standpoint. This is because it contains ‘the mother’, the helpful enzyme and bacteria that is good for your digestive tract. Further, if you need those extra nutrients, you can read our article on best vitamins for energy: health & purchase guide here.

To offer further nutritional insight, it may interest you to know that each teaspoon of raw apple vinegar contains:

  • 7 Calories
  • 2 Grams of Carbs
  • 0 Grams of Fat

How to Drink Apple Cider Vinegar

benefits of apple cider vinegar for weight loss

We have discussed at length the benefits of drinking apple cider vinegar, but now we walk you through exactly how to drink apple cider vinegar.

One of the most important things that you should remember is to always dilute your vinegar with water. The benefits of apple cider vinegar in water is that it won’t burn your throat when you drink it, remember that alone, it is slightly acidic so drinking it this way may cause you pain or discomfort. 

Another popular way of drinking apple cider vinegar is to drink it mixed with manuka honey. If you buy apple cider vinegar from your local supermarket, the odds are that it will be mixed with either water or manuka honey as a way of diluting it. 

The benefits of manuka honey and apple cider vinegar is that it makes the beverage sweeter and easier to swallow. You can also incorporate this into your cooking, with the added splash of honey making apple cider vinegar the perfect salad dressing, meat marinade or ingredient to include in soup. 

To prevent any unwanted apple cider vinegar side effects like burns, many people choose to drink apple cider vinegar in a shot glass, traditionally with: 

  • Cayenne Pepper
  • Ground Ginger 
  • Honey 
  • Water 

Some people choose to shot the drink completely, however the recommended way to drink this beverage is with small teaspoons until you feel the desired effect. 

The benefits of apple cider vinegar shots don’t differentiate from drinking it any other way, it is still completely likely that you will obtain all of the same advantages.

There are no specific benefits of apple cider vinegar shots, so if this way of consumption doesn’t appeal to you have no fear, for you won’t be missing out on any added benefits. 

We would recommend that you do some research for recipes that may be appealing to you. Try and incorporate things that you like, experiment with tastes to create a drink that you will enjoy.

Apple Cider Vinegar Dosage

the benefits of apple cider vinegar

Once establishing that you do in fact want to add apple cider vinegar into your diet, a natural secondary question is ‘how much apple cider vinegar dosage per day is a healthy amount?’.

When it comes to apple cider vinegar dosages, it’s important that you don’t overdo it. The acidic properties of apple cider vinegar can be rather damaging to your teeth and your throat if you drink it excessively, so be aware of this when deciding on your dosage. 

Commonly, your apple cider vinegar dosage per day should not exceed 15-30ml, this roughly translates into 1-2 tablespoons of apple cider vinegar every day. 

Of course you should mix it with another substance of your choice in order to dilute it, be that honey or water. If you’re starting your day with a shot, you may want to follow it with one of the best energy boosting foods that you can find here.

Apple cider vinegar is rather strong if you’ve never tried it before, so try not to be too put off with its strong flavour. Our advice would be to start with 1 tablespoon and then slowly increase to 2 if you’re not noticing any side effects. 

Risks of Drinking Apple Cider Vinegar

benefits of apple cider vinegar on face

When drinking apple cider vinegar, similarly to most things in life, side effects can arise. The liquid is for the most part harmless, however if you consume too much then that is when problems begin to arise. 

Some of these risks of apple cider vinegar include:

  • Tooth Decay: Acidic food and beverages are known to cause damage to your tooth enamel, it is known that vinegar’s pH levels can cause loss of minerals in teeth. This can lead to tooth decay if you persist with apple cider vinegar over-intake.

  • Loss of Potassium: Apple cider vinegar side effects also translate into your potassium levels. One study showed that a 28 year old woman consumed 8 ounces of apple cider vinegar in water every day for 6 years. During this research the woman admitted that she was taken to hospital for low potassium levels and other abnormalities within her blood.

  • Throat and Skin Burns: Though we have already touched upon these apple cider vinegar risks within the main body of this article, it is important to stress. Acetic acids and regular vinegar have been known to cause burns, should they not be correctly diluted. Due to its strong acidic nature, apple cider vinegar can also cause burns on your skin too.

  • Digestive Effects: Apple cider vinegar may also cause unpleasant digestive symptoms in certain people. As we have already discussed, apple cider vinegar and specifically acetic acid may decrease your appetite and promote a feeling of fullness. Whilst this may seem like a good thing upon first glance, you should note that it may interfere with your regular digestive system and bowel movements, as you won’t be consuming the same amount of food.

  • It can interfere with medication: When consuming apple cider vinegar the risks may be greater for some than others. So if you are someone who takes medication regularly, you should consult with your doctor before incorporating apple cider vinegar into your life. The following medication may be affected by apple cider vinegar.

    • Diabetes medication: People who take insulin or insulin-stimulating medications can experience dangerously low blood sugar or potassium levels. Taking something such as apple cider vinegar that can further influence these levels may put you at risk.

    • Digoxin (Lanoxin) - This medication lowers your potassium levels. So, consuming apple cider vinegar which lowers them even further may make you seriously ill.

It is important that you consult your doctor with any change when on medication, don’t take the risk and put yourself in harm's way. 

Whilst apple cider vinegar has many benefits it also has many side effects too. You should take all of this into consideration when ingesting apple cider vinegar, it can be dangerous if taken in mass quantities, so remember a little goes a long way.


Should I Drink Apple Cider Vinegar Before Bed or When I Wake Up? 

benefits of drinking apple cider vinegar before bed

The best time to consume apple cider vinegar is dependent on the individual. The best thing to do is to try out both and assess the benefits and which one you feel better for. There are benefits of drinking apple cider vinegar in the morning, as well as before you go to sleep, so just simply find which one fits you and your schedule better!

If you want to drink apple cider vinegar in the morning we would recommend doing so in the form of a shot or cleanse. This will freshen your body and if taken on an empty stomach it can help you to lose weight, reduce hunger and remove lingering toxins from your body. 

Ultimately if you’re drinking it in the morning, you should consider apple cider vinegar to be a detoxing drink.

On the other hand, if you drink apple cider vinegar before bed it can help with weight loss. But interestingly, drinking it before bed can also help kill bacteria and harmful fungi, whilst also helping to lower blood sugar levels. 

You should take into consideration your body above anything else, no one knows your inner workings better than you. You need to decide when to drink this beverage in order to gain the benefits that you seek.

Is ‘The Mother’ Safe to Drink?

raw apple cider vinegar benefits

The Mother is more than safe to drink, it’s one of the best apple cider vinegar health benefits, and it is even more effective to drink the beverage where it is present. 

Drinking ‘The Mother’ will help your body by:

  • Improving blood sugar levels 
  • Lowers cholesterol
  • Aids in weight loss
  • Possible preventative factor to various types of cancer 
  • Improving the condition of your skin

Is Apple Cider Vinegar The Best Vinegar?

drinking apple cider vinegar benefits

This question will be subjective based on your own personal taste, however the health benefits of drinking apple cider vinegar are traditionally as beneficial as others. 

We would recommend drinking apple cider vinegar if you have a sweet tooth. If you are looking for a vinegar that is more tart and pungent you may consider apple cider vinegar to be the best among the bunch!

Before You Go!

Now that we have given you some inspiration into how you can consume the benefits and warned you of the side effects of apple cider vinegar - you can be on your way to a healthier you.

Before you go, we’d like to remind you to be safe when consuming apple cider vinegar. Whilst it’s beneficial properties are great, it also has its drawbacks. However this guide should have equipped you with the knowledge of how to consume this safely, without the added concern of any harm.

Just one more thing! Don't forget to check out our personal training courses that we have on offer here at OriGym if you want to get straight into the fitness industry. Alternatively, you can always browse through our extensive course prospectus that you can download for FREE.


  1. Andrea M. White, PHD and Carol S. Johnston, PHD (2007) Vinegar Ingestion at Bedtime Moderates Waking Glucose Concentrations in Adults With Well-Controlled Type 2 Diabetes. American Diabetic Association 

  2. Chitra Vijayakumar, Charlene E Wolf-Hall. (2002) Evaluation of household sanitizers for reducing levels of Escherichia coli on iceberg lettuce. PubMed
  3. Ilkin Yucel Sengun, Mehmet Karapinar. (2005) Effectiveness of household natural sanitizers in the elimination of Salmonella typhimurium on rocket (Eruca sativa Miller) and spring onion (Allium cepa L.). PubMed
  4. Solaleh SadatKhezri, AtoosaSaidpour, NimaHosseinzadeh, ZohrehAmiri. (2018) Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. ScienceDirect 
  5. Brent M.EganMD. (2017) Metformin lowers blood pressure in obese and insulin-resistant individuals without diabetes. ScienceDirect
  6. Akio Mimura, Yoshihiro Suzuki, Youhei Toshima, Shin-ichi Yazaki, Takashi Ohtsuki, Sadaharu Ui, Fuminori Hyodoh. (2004) Induction of apoptosis in human leukemia cells by naturally fermented sugar cane vinegar (kibizu) of Amami Ohshima Island
  7. Taru Garg, M Ramam, J S Pasricha, K K Verma. (2002) Long term topical application of lactic acid/lactate lotion as a preventive treatment for acne vulgaris. PubMed

Written by James Bickerstaff

Content Writer & Fitness Enthusiast

James holds a BA (Hons) in Creative Writing and Film Studies and has recently gained a MA degree in Film, both of which he attained from Liverpool John Moores University. After taking up the couch to 5K challenge on a whim, James found a new passion for running, which he combines with his love for healthy cooking and writing. All of this led him to becoming a copywriter for OriGym.  

When he is not writing content for the site, James can be found researching new recipes, writing music reviews, reading and watching latest film releases.   

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