Why shouldn't we over-consume apple cider vinegar?

Apple cider vinegar does have a myriad of benefits for the body. However, consuming them in abundance can actually cause problems, you know. Starting from the condition of teeth, digestion, to blood sugar levels can also be affected.

Apple cider vinegar at a glance

Basically, apple cider vinegar is a combination of apples and yeast. Yeast converts the sugar present in apples into alcohol. With all the processing, this vinegar finally contains acetic acid, water, vitamins, and minerals.

Apple cider vinegar has various benefits for the body. Several studies conducted on animals and humans have found that this vinegar can increase fat burning, lose weight, lower blood sugar levels, increase insulin sensitivity, for bag health, and other functions.

Side effects of most consumption of apple cider vinegar

Unfortunately, apple cider vinegar can also have side effects, especially when consumed in excess or too much. Here are some of the effects.

1. Slows down stomach emptying

Apple cider vinegar helps prevent blood sugar spikes by reducing the speed at which food leaves the stomach and the speed at which food enters the lower digestive tract. So, excessive vinegar will make the process of absorption of food from the digestive tract into the bloodstream slower.

Research reported in Bio Med Central states that drinking water with 2 tablespoons (30 ml) of apple vinegar significantly increases the amount of time food remains in the stomach, compared to drinking water alone.

This is even more so for people with gastroparesis, which generally occurs in people with type 1 diabetes. In gastroparesis, the nerves in the stomach do not work properly, so food remains in the stomach for too long and is not emptied at the usual speed.

2. Indigestion

Because of its acidity, this vinegar can worsen the condition of the stomach or cause nausea. Drinking apple cider vinegar directly causes sore throat due to its acidity. But this is a rare side effect.

Therefore, people who are experiencing indigestion or have difficulty swallowing are not advised to use this vinegar from apples.

3. Dental problems

Acidic foods and drinks have been shown to damage tooth enamel. Tooth enamel that is continuously worn away can cause further damage such as cavities.

Moreover, vinegar from apples that is not diluted, this can damage teeth when consumed directly. Also, in high amounts and over a long period of time, apple cider vinegar can give your teeth a yellowish effect and make your teeth sensitive.

4. The throat feels sore

Apple cider vinegar has the potential to cause injury to the esophagus if consumed in excess. According to nutritionist Katherine Zeratsky, esophageal irritation is the most likely side effect of too much apple cider vinegar, especially with prolonged use.

Therefore, first mix the vinegar with water which can help prevent the wall of the esophagus from sticking directly with the concentrated vinegar essence.

5. Low amounts of potassium and reduced bone mineral

Drinking large amounts of apple cider vinegar can irritate your potassium levels from getting too low. The body will release more potassium as a process needed to digest this vinegar. Low potassium levels can cause fatigue, constipation, muscle damage, or an irregular heartbeat.

In fact, research is still rare regarding the effects of apple cider vinegar on blood potassium levels and bone health.

However, it was found that one case report stated a case of low potassium and bone loss was related to apple cider vinegar in high doses and for a long time.

In this case, a 28 year old woman took 250 ml of apple cider vinegar diluted with water. He consumed it everyday for 6 years.

When admitted to the hospital the doctor said that the woman had low levels of potassium and other substances in blood chemistry. What's more, the woman was diagnosed with osteoporosis. Doctors who saw this case suspected that apple cider vinegar in large quantities affected this condition.

Consumption of apple cider vinegar makes use of more mineral deposits in the bones to maintain the acid balance in the blood. Therefore, this acid level can reduce the amount of minerals in the bones.

6. Lowering blood sugar levels

Reported in Medscape General Medicine, most consumption of this vinegar can lower the body's blood sugar levels due to its antiglycemic effect.

In some cases, this can lead to hypoglycemia, reducing blood sugar forces to the brain, resulting in unconsciousness, and even coma.

Because too much amount can be fatal, therefore diabetics should first consult a doctor before consuming apple cider vinegar.

How to consume apple cider vinegar safely?

Limit your intake of apple cider vinegar. Start from a small dose gradually. A maximum of 2 tablespoons (30ml) of food per day depends on body tolerance.
Use a straw when drinking so as not to hit the teeth immediately.
After diluting it or mixing it in water, drink it use a spoon to reduce exposure to too much acid on the teeth.
Rinse mouth. After consuming a drink containing vinegar from apples, rinse your mouth. Or to prevent further enamel damage, brush your teeth after 30 minutes of consuming the apple cider vinegar solution.
Avoid apple cider vinegar if you have gastroparesis.
Consider avoiding apple cider vinegar if you have gastroparesis or limiting the amount to one teaspoon (5 ml) a day.