Apple Cider Vinegar Dosage Chart: 6 Health Benefits, 4 Side Effects

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Apple cider vinegar can provide you with various health benefits when consumed correctly.

Apple cider vinegar is a vinegar prepared from the fermentation and oxidation of natural apple juice.

• The nutritional benefit of apple juice is derived from its high concentration of acetic acid and beneficial microbes.
• It may contain some added amino acids and antioxidants.

Apple cider vinegar has been a kitchen staple and used as a traditional remedy for various health issues.

Apple cider vinegar dosage chart

The correct dosage of apple cider vinegar depends on the reason or condition it is intended to help treat.

Table 1. The correct apple cider vinegar dosage for various conditions Reason Dosage amount

Blood sugar management
4 teaspoons (20 ml) taken before meals

Polycystic ovarian syndrome (PCOS)
1 tablespoon (15 ml) taken after dinner with 7 ounces of water

Weight loss
1-2 tablespoons (15-30 ml) taken for 3 months

Improved digestion
1-2 tablespoons (15-30 ml) taken before meals

Lower high blood pressure
4 teaspoons (20 ml) taken for 8 weeks

Cholesterol management
2 tablespoons (30 ml) taken before or after meals

General wellness
More research is needed

6 health benefits of apple cider vinegar

Apple cider vinegar can provide you with various health benefits when consumed. It is important to portion control to prevent unwanted side effects.

1. Controls blood sugar
   • Apple cider vinegar lowers blood sugar levels.
   • Dilute 20 mL of apple cider vinegar in a cup of water and take it before meals.
   • It was noted that blood sugar levels were low even after eating food.
   • Apple cider vinegar is believed to improve insulin sensitivity, which aids in the movement of sugar from the bloodstream to the cells, thus reducing high blood sugar levels in the blood.
2. Lowers cholesterol
   • Some animal studies have shown that apple cider vinegar reduced bad cholesterol.
   • Have one to two tablespoons of apple cider vinegar with a glass of water either before or after meals.
3. Lowers high blood pressure
   • Apple cider vinegar can help reduce blood pressure.
   • You must take 20 mL of apple cider vinegar with one glass of water.
   • You must take this solution at least for eight weeks for better results.
   • Apple cider vinegar is low in sodium and prevents water retention in the body, which helps lower blood pressure.
4. Aids in weight loss
   • Apple cider vinegar is a low-calorie drink; about 100 grams of apple cider vinegar provide only 22 calories.
   • Apple cider vinegar makes you feel fuller and help reduce calorie intake.
   • It improves metabolism and reduces water retention and fat accumulation in the body although there is little scientific evidence.
   • Have one teaspoon (15 mL) of apple cider vinegar with a glass of water first thing in the morning. This may help burn abdominal fat.
   • You can add one to two tablespoons of apple cider vinegar to your salads.
5. Improves digestion
   • Because apple cider vinegar is acidic, it is believed that consumption of it may increase acid content in the stomach, which aids in digestion.
   • It contains beneficial gut bacteria that aid digestion.
   • Have one to two tablespoons of apple cider vinegar with a glass of water to improve digestion.
   • However, there is no scientific evidence to support this.
6. Helps manage PCOS
   • Polycystic ovarian syndrome (PCOS) is a condition seen in females characterized by insulin resistance, abnormal male hormone levels, and menstrual disturbances.
   • Women with PCOS experience irregular periods due to hormonal imbalance.
   • Many claims that having two teaspoons (15 mL) of apple cider vinegar in 100 mL of water right after dinner reduced hormonal imbalances.

4 possible side effects of apple cider vinegar

Negative side effects typically occur when apple cider vinegar is consumed in large amounts.

1. Interfere with digestion and absorption
   • Apple cider vinegar slows the pace at which food leaves the stomach and causes various issues with delayed digestion.
   • It may slow the rate of nutrient absorption and may interfere with blood sugar regulation.
   • This adverse effect is more prevalent among people with diabetes.
2. Risk of osteoporosis
   • According to reports, excessive drinking of this vinegar may increase bone loss and cause osteoporosis (reduced bone density).
3. Burning sensation
   • Apple cider vinegar is regarded as an active caustic substance (a substance that erodes the surroundings).
   • It may cause a burning sensation in the throat.
   • It can cause irritation or burns on the skin, never apply it directly to the skin.
4. Destroys teeth enamel
   • Acetic acid, the major component of apple cider vinegar, can erode teeth enamel.
   • A study revealed that apple cider vinegar resulted in about 20 percent mineral dissolution after four hours.
   • Thus, dilute it with water and use a straw to drink the solution to protect your teeth.

How is apple cider vinegar produced?

Crushed or sliced apples are exposed to yeast and acetobacter bacteria to produce apple cider vinegar. During this process, the natural sugar in the apple gets converted into alcohol. The result is an aqueous solution containing acetic acid and trace chemicals rich in acetic acid and living cultures, which gives it the proposed antifungal, antimicrobial, acidic, and disinfectant qualities. It contains small amounts of minerals and antioxidants.

This fermented apple juice has a pungent and sour smell and flavor. One cup of apple cider (about eight ounces) has about 120 calories.