Apple Cider Vinegar: What Dosage Should You Take per Day?

Apple cider vinegar (ACV) is made through fermenting apple juice and is often used in cooking. It is also taken as a natural medicine in liquid form and tablet or capsule mg for various reasons such as acid reflux, gallstones, weight loss, decreasing the risks of heart disease, and improving blood sugar levels. It is manufactured and used as a preservative and for flavouring purposes. Since it has many benefits, it is important to know the recommended dosage for apple cider vinegar consumed for medicinal reasons.

Dosage for specific conditions

The health benefits of ACV are linked to its major component- acetic acid. A review conducted in 2016 suggested that a daily intake of one tablespoon of acetic acid will suffice one to start experiencing potential health benefits. However, the correct dosage will vary depending on the condition that you intended to treat. Before adding an extract from ACV on a diet or using it for medicinal purposes, we recommend consulting a professional health care provider. Below is a discussion of health conditions that ACV can help alleviate.

Blood sugar management

People with insulin resistance can use apple cider vinegar to correct the situation. When ACV is taken before high-carb serving, it aids in lowering the expected sugar spike by reducing stomach content emptying. Improving insulin sensitivity enables the body to quickly move the glucose in the blood to the cell, leading to reduced blood sugar levels. The dosage is 20ml, an equivalent of four tablespoons of ACV taken before meals, lower sugar levels in the blood after eating. If you are using tablets or capsules, 20 grams of ACV, 40 g of water, and a tablespoon of sweetener will be the correct dosage to affect insulin and glucose levels in the blood significantly. However, it does not lower blood sugar levels when taken before a high-fiber or a low-carb diet. It is vital to note that apple cider vinegar is not a replacement for treating diabetes.

Treatment of polycystic ovarian syndrome (PCOS)

PCOS is a hormone condition that contributes to the abnormal menstrual cycle, ovarian cysts, insulin resistance, and escalated levels of androgen hormones. One study found that women who drunk 15ml of apple cider vinegar coupled with 100ml of water every day after dinner for three months experienced stable hormone levels and regular periods. Though not conclusive, this study suggests that an intake of 15ml or one tablespoon of ACV could be an appropriate dose for people with PCOS. The study also indicated that apple cider vinegar might improve insulin sensitivity in women with PCOS, thus enhancing their ovarian functions.

Improving digestion

Some studies suggest that taking AVC before consuming protein-rich meals can result in enhancing digestion. This claim is based on the fact that apple cider vinegar will increase stomach acidity, thus creating more pepsin, an enzyme responsible for breaking down protein. Though there is no scientific evidence to back up this claim, other acidic supplements like betaine HCL have been found to increase stomach acidity to enhance protein digestion. In the same breath, apple cider vinegar being acidic may also help in protein digestion, though more research is needed to confirm the comparison. The dosage for those taking ACV for digestion ranges from the 15-30ml combine with a glass of water right before meals. However, no scientific evidence exists to support this dosage.

 Weight loss management

Apple cider vinegar is low in calories and can make one feel full for long, thus reducing the amount of food eaten. One study investigated the functions of acetic acid, which is often found in apple cider vinegar, and discovered that it suppressed fat accumulation in animals. The researcher also wanted to know its effect on obesity, and he concluded that a daily intake of ACV might reduce obesity thus help prevent metabolic syndrome.  Another study daily gave 15ml and 30ml of apple cider vinegar to overweight adults for three months, and the result was a weight loss of 1.2 and 1.7 kg, respectively. A daily intake of two tablespoons (30ml) of ACV has been discovered to help dieters lose almost twice as much weight as those not taking apple cider vinegar in three months. You can choose to stir the two tablespoons of apple cider vinegar in a glass of water for drinking or use it as a salad dressing before meals. When combined with other lifestyle and diet changes, it can aid in weight loss.

Can apple cider vinegar treat gallstones?

Gallstone is formed as a result of gallbladder bonding with cholesterol forming pebble-like hard stones. When they block the bile duct and prevent the bile from reaching the small intestine, it results in pain and other unpleasant gallstone symptoms. Propagates of taking apple cider vinegar to treat gallstones are probably inspired by Ursodiol, an acidic drug often prescribed to help dissolve cholesterol in the bile that often creates the gallstone. Though ACV is acidic once it enters the body and passes through the digestive system, it seizes to be an acid and cannot dissolve gallstones; therefore, it is not a prescription for curing this condition. However, raw apple cider vinegar is often used to relieve gallbladder pain due to its anti-inflammatory properties. Dissolving two tablespoons of AVC in a glass of warm water and sip through until the pain subsides. Remember not to drink ACV directly since it could cause damage to your teeth.

Could apple cider vinegar help in the treatment of acid reflux?

Organic apple cider vinegar contains fiber-rich mother that often settles at the bottom of the bottle. Mother is known to be rich in proteins, pectin, and enzymes. Because of these useful components, many consider it useful for treating various health conditions, including acid reflux. Other people also ascertain that little acid levels in the stomach cause acid reflux; thus, proponents of the ACV remedy claim that it will pump in the needed acid in the digestive tract. Some researchers also claim that apple cider vinegar may improve GERD in individuals, not under medication. However, there is no published research to support this claim in any medical journal. Some graduate thesis found that unfiltered or raw apple cider vinegar may alleviate heartburn, though. Research can be conducted to determine if apple cider vinegar is efficient in GERD treatment.

The bottom line

Apple cider vinegar is often used in preparing dishes and as a remedy for various medical conditions. The dosage will depend on what condition one intendeds to treat. A lot of research needs to be done to establish the correct dosage of several conditions. ACV has been found to improve blood sugar levels, treat PCOS in women, weight loss, and improve digestion. However, it cannot dissolve gallstones, and there is no enough evidence to suggest that it can treat acid reflux.

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