Apple cider vinegar (ACV) has gained immense popularity for its touted health benefits, from supporting gut health to aiding weight management. But while its uses in food and remedies are ancient, are you aware of the hidden dangers of consuming too much? This guide cuts through the hype to reveal the top 8 apple cider vinegar side effects that can arise from overconsumption. Discover how ACV might impact your teeth, digestion, blood sugar, and more, along with practical tips for safe and beneficial use.
The Dark Side of ACV: Top 8 Side Effects of Overconsumption
Apple cider vinegar is typically well-tolerated when consumed in moderate amounts as part of a balanced diet. However, caution should be exercised with higher doses and topical applications, as they may pose potential risks.
Small amounts of apple cider vinegar are usually safe and healthy, but consuming too much can be harmful and dangerous. Here are the 8 side effects you need to be aware of.
May harm your kidneys
Learn more about these side effects and how to use apple cider vinegar safely.
1. Tooth Enamel Erosion & Decay
Apple cider vinegar is acidic. Our teeth are made up of enamel, and the overconsumption of acidic food and beverages can affect the enamel structure, leading to decay.
According to the National Institute of Dental and Craniofacial Research, it is important to monitor the symptoms of tooth decay. Usually, people don’t realise the damage to teeth when they overconsume acidic food and beverages, but once the enamel is damaged, our teeth become sensitive to sweet food and hot and cold beverages.
Tooth decay occurs when undiluted ACV is consumed daily. To reduce the risk, it should be diluted or consumed as a food ingredient.
2. Hypoglycemia (Low Blood Sugar), Especially for Diabetics
Research suggests that people with type 1 diabetes should be careful while using ACV in their diet. ACV has been linked to delayed gastric emptying in type 1 diabetes patients with diabetic gastroparesis. If gastric emptying is delayed, controlling blood sugar becomes difficult, leading to more low-blood-sugar episodes.
Irrespective of the type of diabetes you have, it is recommended that you consult a healthcare professional before using ACV in your diet.
3. Hypokalemia (Low Potassium Levels)
It’s been reported that ACV causes low potassium levels, a condition called hypokalemia. People with hypokalemia may or may not show any symptoms, but if the condition worsens, some symptoms, like muscle weakness and paralysis, may appear.
Currently, just one report shows the effect of apple cider vinegar on potassium levels. More research is needed to show that it causes hypokalaemia.
If you are consuming undiluted ACV regularly and experiencing such symptoms, you should immediately consult your healthcare professional.
4. Gastrointestinal Distress: Nausea, Indigestion & More
ACV helps slow down the rate at which food leaves the stomach, suppressing appetite by making a person feel fuller for longer. However, keeping food in the stomach longer can cause unwanted side effects like nausea and vomiting.
A study reported that many participants felt nausea and indigestion after drinking vinegar at breakfast, in which the potential of vinegar to control appetite was being studied. Consumption of undiluted ACV may cause stomach ulcers and acid reflux.
5. Oesophageal & Skin Burns from Undiluted
Because of its acidic nature, overconsumption of undiluted ACV may lead to throat irritation and a burn in the oesophagus. Because of its acidic nature, applying undiluted ACV to your skin is not recommended, as it may cause burns and irritation.
There are reports of people suffering severe burns on the skin after the application of ACV that required medical attention.
6. Harmful Interactions with Medications
Apple cider vinegar may interfere with other medications, such as diuretics, laxatives, and insulin. If you are taking these medications, consult your healthcare professional before using ACV in your diet.
7. Potential for Bone Density Loss
There are reports that overconsumption of undiluted ACV may cause bone loss. ACV might cause the leaching of calcium from bones, buffering the acidity of the blood. It may also cause high acid levels that inhibit the formation of new bones.
8. Kidney Damage, Especially for Those with Pre-existing Conditions
People with pre-existing kidney issues and immunocompromised kidneys should be careful while consuming too much ACV, as it is highly acidic, and it may cause irreversible damage to the kidneys. If you have kidney issues, please consult your doctor before adding ACV to your diet.
Safe ACV Consumption: Tips to Avoid Side Effects
- Keep the daily consumption of vinegar to a minimum
- Avoid direct contact of the skin with undiluted ACV
- Always consume diluted ACV. You can dilute it with water
- Limit the direct contact of ACV with teeth; you can use a straw while drinking it
Read more about the health benefits of apple cider vinegar.
Summary
While apple cider vinegar has been popular in traditional medicine, its benefits are best realised through mindful and safe consumption. Overdosing on apple cider vinegar, especially in undiluted forms, carries tangible risks, from tooth decay and digestive upset to more severe interactions with medications and potential organ damage.
It is essential to consume apple cider vinegar in moderation, adhere to dilution guidelines, be aware of potential interactions, and prioritise professional medical advice. This way, you can maximise the benefits of apple cider vinegar without compromising your well-being.
Disclaimer: The information in this article is true to the best of our knowledge; however, we recommend that you consult your doctor before using ACV in your diet.
Expert Quote:
“While apple cider vinegar offers several health benefits, it must always be consumed cautiously and in moderation. Always use apple cider vinegar in diluted form to avoid any adverse effects.”
–Dr. Boban Raju
Frequently Asked Questions (FAQs)
A daily consumption of 15 ml of vinegar may be sufficient to gain the potential benefits of apple cider vinegar.
Diluted apple cider vinegar is safe to drink daily.
No, there is no alcohol present in ACV.
Apple cider vinegar contains small amounts of potassium, about 73 mg per 100 ml of ACV.
Apple cider vinegar should not affect kidney function, but it is recommended that you always consume diluted ACV.
References
https://www.nidcr.nih.gov/health-info/tooth-decay#symptoms
https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703
https://pubmed.ncbi.nlm.nih.gov/15983536/
https://www.poison.org/articles/vinegar-164
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