Should I Be Taking Apple Cider Vinegar as a Supplement?


Apple cider vinegar is one of the most popular ingredients found in the herbal health and natural wellness world. Many people claim that it can lower blood sugar numbers, decrease cholesterol, and encourage weight loss.

Trying to consume liquid apple cider vinegar can be cumbersome. That has led to the development of gummies, pills, and capsules to capture this ingredient’s potential benefits.

Should you be taking apple cider vinegar as a supplement? Here is the information that you’ll want to know.

What Are Apple Cider Vinegar Pills?

We get apple cider vinegar by fermenting the fruit with bacteria and yeast. Manufacturers can contain the liquid in capsules, add gelatin to it, or dehydrate it to create a pill.

Anyone who doesn’t like the smell or taste of apple cider vinegar can take the pill to capture the potential benefits of this product.

One pill typically contains 500mg of apple cider vinegar, which is the equivalent of two liquid teaspoons. Some products may combine other vitamins, minerals, and nutrients to expand on your investment’s natural health and wellness potential.

What Is the Research on Apple Cider Vinegar?

Clinical research that looks into the potential health benefits of apple cider vinegar is minimal.

One study looked at people taking 1g of acetic acid with olive oil to see what effects it would have on the body. Participants noted a 34% reduction of blood sugar responses when consuming white bread afterward.

Another study looked at people who used apple cider vinegar as a diluted drink daily for 12 weeks. The group that took this ingredient lost up to 7.5 pounds of additional weight compared to the control group.

Mixing 30ml of apple cider vinegar with water can decrease the fasting blood sugar levels of people with type 2 diabetes by up to 4% after only 48 hours. [Research]

Does Apple Cider Vinegar Have Any Side Effects?

The acidity of apple cider vinegar may lead to some unwanted side effects for some people. The most common issues noted by long-term users of this natural product include throat irritation and indigestion. Some people may experience below-average potassium levels.

Long-term consumption of apple cider vinegar is known to disrupt the acid-base balance of the body. Its high acidity levels may erode tooth enamel, trigger nausea, and increase heartburn problems.

How Much Apple Cider Vinegar Should I Take?

The dosage you should take if you want to use apple cider vinegar is variable. Most people experience positive outcomes when they consume 15ml to 30 ml of liquid diluted in water. A similar amount in gummies, capsules, or pills can create similar results.

Since supplements don’t go through the same regulatory processes as prescription and over-the-counter medication, there are no guarantees that the amount of apple cider vinegar you want is in the product. Some items may have unwanted ingredients.

If you take an apple cider vinegar supplement, remember to choose one with verifiable, third-party testing. The best results have USP, BSCG, or NSF labeling to verify the overall quality.

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