When used over extended periods or in large amounts, apple cider vinegar can create health issues, ranging from tooth erosion to indigestion.
Jump to Key Takeaways.
1. Lower Potassium Levels
When used in large quantities over a long period of time, apple cider vinegar can decrease your potassium levels. Low potassium levels (hypokalemia) pose a risk to the heart’s and nervous system’s electrical systems, causing signaling issues.
Sometimes hypokalemia has no obvious symptoms, but other times it can result in muscle cramps, fatigue, and even paralysis, among other issues.
2. Bone Loss
There is anecdotal evidence that suggests a possible correlation between the overconsumption of apple cider vinegar and bone loss.
A paper was published detailing health issues found in a patient who had consumed 8 ounces of apple cider vinegar diluted with water every day over the span of six years. She was found to have low potassium levels and was diagnosed with osteoporosis, a rareity in someone as young as the 28-year-old.
Osteoporosis weakens and thins bones, resulting in joint pain, back pain, easily experiencing bone fractures, and height loss or stooping.
More research is needed to truly understand if overconsumption of apple cider vinegar might result in bone loss.
3. Digestive Problems
Even though apple cider vinegar is often used to aid digestion, consuming too much can have the opposite effect, resulting in stomach burning or digestive intolerance.
In a 2021 review of nine studies on the vinegar, only two reported side effects, like stomach burning. That said, indigestion can become painful over time or in extreme cases and is best avoided.
4. Tooth Erosion
When teeth come into contact with apple cider vinegar for long periods of time, one side effect is tooth erosion.
Consuming apple cider vinegar daily increases the chances of tooth erosion. Tooth erosion is caused by the acidity of the vinegar. Even diluting 2 tablespoons of vinegar in a cup of water can still lead to tooth wear if consumed daily.
When teeth become eroded, they can appear yellow or transparent, and front teeth look shorter than normal. People dealing with tooth erosion also often face increased heat and cold sensitivity, cracking, denting, and chipping of their teeth, and overall tooth pain. Tooth erosion is irreversible.
Try using apple cider vinegar every other day or every few days instead of every day to avoid tooth erosion.
5. Throat Burns
In extreme cases, some people might experience the rare side effect of apple cider vinegar burning their throat, or in some cases, scarring of the esophagus in children. This is due to its high acidity and has only been experienced when used incorrectly, such as consuming it as part of a cleaner or detergent, as found in a 1994 retrospective analysis of 98 patients.
6. Chemical Burns
Another side effect, also due to the acidity of apple cider vinegar, is chemical burning. Chemical burns can result when very strong concentrations of vinegar are applied to the skin, but reactions can vary depending on the person’s sensitivity and the concentration of the vinegar.
Symptoms of a chemical burn might include redness and irritation or blisters in extreme cases. Luckily, most chemical burns don’t cause major skin damage.
7. Delayed Stomach Emptying
Some research suggests that apple cider vinegar can cause delayed gastric emptying, slowing down how quickly the food leaves the stomach. Side effects and symptoms of delayed gastric emptying, also called gastroparesis, include heartburn, nausea, bloating, and erratic blood glucose levels.
Because of the effect of gastroparesis on blood glucose levels, people with diabetes should be extra aware of this potential side effect.
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
How Do I Take Apple Cider Vinegar Safely?
- Dilute Before Drinking: Mix 1–2 tablespoons of ACV with at least 8 ounces of water.
- Limit Daily Intake: Stick to no more than 15 milliliters per day.
- Avoid Direct Skin Application: Always dilute ACV before applying to the skin.
- Consult a Healthcare Provider: Discuss with a professional before starting any new supplement.
Interactions
Apple cider vinegar may interact with some medications, including:
People taking these medications should be extra cautious when using apple cider vinegar and should speak with a healthcare provider to determine if it’s safe.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Key Takeaways
- Apple cider vinegar is widely used, but long-term use, high doses, or concentrated forms can pose health risks.
- Potential side effects include indigestion, tooth enamel erosion, and other complications.
- Talk to your healthcare provider before using apple cider vinegar for any health-related purpose.
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