Apple cider vinegar has been used for centuries as an alternative medicine for its purported health benefits.
Over the years, claims have been made regarding apple cider vinegar’s effects on weight loss.
Those in the control group only followed a restricted-calorie diet.
Bottle of apple cider vinegar with fresh apples.new look casting / Getty Images
It’s difficult to find any additional studies showing similar weight loss results.
Other studies have found beneficial effects of apple cider vinegar on parameters like total cholesterol and fasting blood sugar.
However, studies on weight loss are sparse.
Overall, more research is necessary on apple cider vinegar for weight loss.
What Is Apple Cider Vinegar?
Apple cider vinegar is made from the juices of crushed apples.
The juice is then mixed with bacteria and yeast and fermented.
The process typically takes at least a few weeks.
Reports of apple cider vinegar use date back thousands of years to ancient Egypt and Babylon.
Originally, apple cider vinegar was mainly used as a food preservative and natural remedy for specific ailments.
For years, apple cider vinegar has been marketed as a weight-loss tool that provides quick results.
Apple cider vinegar contains vitamins and minerals, includingcalcium,magnesium,phosphorus, andpotassium.
It also contains small amounts ofiron,zinc,manganese, andselenium.
Remember that the exact nutrition profile of apple cider vinegar may vary from one product to the next.
Topical Burns
Some people have experienced topical burns from using apple cider vinegar.
Topical burns from apple cider vinegar use have been reported on the skin, mouth, or esophagus.
Burns are thought to be because of the high acidity of apple cider vinegar.
For this reason, it’s vital to dilute apple cider vinegar with water before using it.
In one lab, apple cider vinegar was found to cause demineralization of human teeth.
When tooth erosion occurs, dental tissues are lost due to processes not because of bacteria.
High intake of acidic foods and beverages is a leading cause of tooth erosion.
Digestive Effects
In some cases, apple cider vinegar may cause digestive issues.
Stomach burning has been reported as a side effect of apple cider vinegar.
Indigestion andnauseahave also been reported but are not well-documented in the literature.
Apple cider vinegar may also affect digestion for some people by slowing the rate of gastric emptying.
Medication and Supplement Interactions
Apple cider vinegar may interact with some common medications and supplements.
Such interactions may cause the medication or supplement not to work as it should.
Dosage
Apple cider vinegar dosage typically varies and depends on the product and reason for use.
Currently, there are no dosage guidelines for apple cider vinegar.
However, a typical dose of apple cider vinegar is one to two diluted tablespoons daily.
If you’re unsure what dosage is safe for you, talk with a healthcare provider to learn more.
How to Use Apple Cider Vinegar
There are a few different ways to use apple cider vinegar.
Weight loss and management are about more than what you eat.
A holistic approach should be taken.
Fruits,vegetables, whole grains,healthy fats, and lean protein are critical to a well-balanced diet.
Strict food restriction is never the answer.
Currently, there is limited evidence of apple cider vinegar’s efficacy for weight loss.
However, small studies have shown some promise but more research is needed.
To learn more about apple cider vinegar for weight loss or other uses, talk with a healthcare provider.
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