Apple cider vinegar (ACV) has become a popular health trend. Many people use it for weight loss, digestion, and even blood sugar control. But is it safe? Can drinking apple cider vinegar actually make you sick? The answer is yes—if not used properly.
In this article, we’ll explore the potential risks of apple cider vinegar. We’ll look at how it can harm your teeth, throat, and stomach. We’ll also discuss who should avoid it and how to use it safely.
What Is Apple Cider Vinegar?
Apple cider vinegar is made from fermented apples. The process turns sugars into acetic acid, which gives vinegar its sour taste. Some people believe ACV has health benefits, but science is still catching up.
Types of Apple Cider Vinegar
There are two main types:
Filtered and pasteurized: Clear vinegar, often found in supermarkets.
Unfiltered and raw: Contains “the mother,” a cloudy substance with probiotics.
Many health enthusiasts prefer raw ACV because of its potential probiotic benefits. However, both types can cause problems if consumed incorrectly.
How Can Apple Cider Vinegar Make You Sick?
While ACV has some benefits, drinking it the wrong way can lead to health issues. Here are the most common risks:
Damages Tooth Enamel
The acetic acid in apple cider vinegar is strong. Drinking it undiluted can wear down tooth enamel over time. This can lead to:
- Increased tooth sensitivity
- Higher risk of cavities
- Yellowish teeth (as enamel thins)
How to protect your teeth:
- Always dilute ACV in water (1-2 tablespoons per cup).
- Drink it with a straw to minimize contact with teeth.
- Rinse your mouth with water afterward.
Irritates the Throat and Esophagus
Undiluted vinegar is highly acidic. Drinking it straight can cause:
- A burning sensation in the throat
- Esophageal irritation
- In rare cases, throat damage
People with acid reflux or GERD (gastroesophageal reflux disease) should be especially careful. ACV can make symptoms worse for some.
Upsets Stomach and Digestion
Some people take ACV to help digestion, but it can backfire. Possible side effects include:
- Nausea
- Stomach pain
- Acid reflux
- Diarrhea
If you have a sensitive stomach, start with a small amount (1 teaspoon diluted in water) and see how your body reacts.
Lowers Potassium Levels (Hypokalemia)
In rare cases, excessive ACV consumption has been linked to low potassium levels. Symptoms include:
- Muscle weakness
- Cramps
- Irregular heartbeat
This is more likely in people who already have potassium imbalances or take certain medications (like diuretics).
Interacts with Medications
Apple cider vinegar can interfere with some drugs, including:
Diabetes medications: ACV may lower blood sugar, increasing the risk of hypoglycemia.
Diuretics (water pills): Can worsen potassium loss.
Digoxin (heart medication): Low potassium levels can be dangerous for heart patients.
If you take any medications, check with your doctor before using ACV regularly.
Who Should Avoid Apple Cider Vinegar?
Some people are at higher risk of side effects. You should avoid or limit ACV if you:
- Have acid reflux or GERD (it may worsen symptoms).
- Have stomach ulcers (the acid can irritate them).
- Have low potassium levels.
- Take certain medications (as mentioned above).
- Have kidney problems (your body may struggle to process excess acid).
Pregnant and breastfeeding women should also be cautious. While small amounts are likely safe, there isn’t enough research to confirm long-term effects.
How to Drink Apple Cider Vinegar Safely
If you want to try ACV, follow these tips to reduce risks:
Always Dilute It
Never drink apple cider vinegar straight. Mix 1-2 tablespoons in a large glass of water (about 8 oz). You can also add a bit of honey or lemon for taste.
Drink It at the Right Time
Best time: Before meals (may help with digestion and blood sugar control).
Avoid drinking it right before bed: Lying down can increase acid reflux risk.
Use a Straw
This helps protect your teeth by reducing direct contact with the acid.
Rinse Your Mouth After Drinking
Swish plain water in your mouth afterward to remove any lingering acid.
Start with Small Amounts
If you’re new to ACV, begin with 1 teaspoon per day and see how your body reacts before increasing the dose.
Are There Any Real Health Benefits?
Despite the risks, some studies suggest potential benefits when used correctly:
May help lower blood sugar: Some research shows ACV can improve insulin sensitivity.
Could aid weight loss: It may help you feel fuller, reducing calorie intake.
Antimicrobial properties: ACV has been used to fight bacteria and fungi.
However, more research is needed. ACV is not a miracle cure, and its effects vary from person to person.
Conclusion
Apple cider vinegar can be part of a healthy routine—if used wisely. The key is moderation and proper dilution. Drinking too much or using it incorrectly can lead to serious health problems.
If you experience throat pain, stomach issues, or tooth sensitivity after using ACV, stop immediately. Always talk to your doctor before making it a daily habit, especially if you have health conditions or take medications.
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