Apple cider vinegar is made by fermenting apple juice. It is acidic, with a pH of 4.2. Drinking too much can cause side effects, including stomach irritation, slower digestion, acid reflux, tooth enamel wear, and skin irritation.
Eating or drinking very acidic foods can irritate the throat and stomach. Apple cider vinegar is acidic, so drinking it straight can burn your throat and stomach. This burning sensation can also feel like heartburn.
You can mix apple cider vinegar with water to reduce irritation.
Apple cider vinegar can slow down the stomach’s emptying, so food stays there longer. This may cause a feeling of fullness or discomfort for some people.
Slower stomach emptying can also reduce blood sugar levels after meals, especially in people with diabetes.
Apple cider vinegar can increase stomach acidity. It may relax the valve between the stomach and esophagus (the tube between the stomach and throat), allowing stomach contents to flow back up. This causes acid reflux.
Drinking apple cider vinegar on an empty stomach is more likely to cause acid reflux, especially for people with sensitive stomachs.
You can mix apple cider vinegar with water or take it with food to help lower this risk.
Acidic drinks can slowly wear away your tooth enamel (the outer layer that protects your teeth). Eating or drinking too many acidic foods can cause mineral loss, making teeth weaker, more sensitive, and more likely to decay.
In a 2022 study, researchers exposed extracted teeth to different acidic drinks, including fruit juice, soda, and vinegar, for days. Soda and apple cider vinegar caused the most damage to the teeth.
However, the study kept the teeth in 200 milliliters of these drinks for days, much longer than typical eating or drinking. Consuming apple cider vinegar in moderation likely won’t cause the same level of damage.
You can also protect your teeth by rinsing your mouth with water after consuming very acidic foods or drinks.
Some people apply apple cider vinegar to their skin to help treat acne, as it has antibacterial properties. It’s also used as a natural exfoliant to remove dead skin cells. However, apple cider vinegar can irritate the skin. This can cause redness or a burning sensation.
Liver damage is not a common side effect of apple cider vinegar, but it is possible. Using large amounts or taking it for a long time may harm the liver in some people.
An old case study found that taking too much apple cider vinegar for a long time caused low potassium levels and bone loss in a 28-year-old person. Researchers suggested this happened because the body can lose minerals from the bones as it tries to balance acidity.
However, experiencing low potassium levels and bone loss from using apple cider vinegar is considered rare.
No studies show that apple cider vinegar directly affects how medications work. However, apple cider vinegar can slow down stomach emptying and increase stomach acidity. These factors may affect the absorption and timing of some oral medications.
Apple cider vinegar might affect some medications, like:
- Diabetes medications: Apple cider vinegar can lower blood sugar. This might change how much diabetes medicine you need or when you should take it. It could also cause low blood sugar (hypoglycemia) in people with diabetes.
- Water pills (diuretics): An old case study found that taking high amounts of apple cider vinegar for a long time could lower potassium levels. Many water pills also lower potassium. Using both together might increase the risk of low potassium.
Here are some ways to reduce side effects when using apple cider vinegar:
- Limit how much you use: There are no standard guidelines for how much apple cider vinegar to take. Drinking large amounts every day can cause serious side effects. It is safer to use small amounts in salad dressings, sauces, or mixed with other drinks.
- Lower the acidity: Mix apple cider vinegar with water, other drinks, or foods. You can also add it to dressings and marinades to make it less acidic.
- Add it to foods instead of drinking it straight: Drinking apple cider vinegar on an empty stomach can cause digestive side effects like acid reflux. Mixing it with food or liquids can help.
- Use a straw when drinking it: Acid can harm tooth enamel. A straw helps keep the vinegar away from your teeth.
- Rinse your mouth afterward: Rinse with water after using apple cider vinegar to help remove some of the acidity.
- Talk to your doctor if needed: Apple cider vinegar can affect some medications. Consult your doctor if you have health conditions or take any medicine.
