Apple Cider Vinegar Detox: What You Need to Know

Apple cider vinegar (ACV) has become popular for uses ranging from salad dressing to natural cleaning products. Recently, ACV detoxes have trended in wellness circles, claiming potential benefits like weight loss, improved digestion, and blood sugar control. This article explores the science behind these claims, potential side effects, and safety considerations.

What is an apple cider vinegar detox?

An apple cider vinegar detox involves consuming ACV, usually mixed with water and sometimes ingredients like lemon juice, organic honey, or organic cayenne pepper, to allegedly cleanse the body of toxins and experience potential health benefits. It's considered important to use raw, unfiltered, organic apple cider vinegar that contains the 'mother.' The 'mother' is responsible for producing the vinegar and is rich in beneficial bacteria, vitamins, minerals, and enzymes created during fermentation that may help support gut health. It’s common for vinegar with the 'mother' to look cloudy or murky because it contains these natural nutrients and microorganisms.

It's crucial to understand that there is limited scientific evidence supporting the idea of 'detoxification' using ACV as the liver, GI tract, and kidneys naturally detoxify the body without the need for special drinks or cleanses, but ACV does show some potential health benefits.

How to do an ACV detox

Steps to doing an apple cider vinegar detox differ, depending on the resource. Basically, you would add 1–2 tablespoons of raw, unfiltered, organic ACV (the kind with the mother) to some water (usually 4–8 ounces, depending on your taste tolerance). Some people also add organic honey, organic cayenne pepper, or maple syrup to improve the flavor. From there, you drink this ACV with water regularly for a period of time, days, weeks, or even months.

Some detoxes recommend drinking it slowly throughout the day, while others recommend taking the drink like a healthy shot 2–3 times per day. Because there is no set standard for an ACV detox due to a lack of scientific grounding of such practice, specific directions will differ between resources. Talk to a qualified healthcare professional if you’re curious about doing an apple cider vinegar detox.

Are there any potential benefits of apple cider vinegar detox?

While we do not endorse any specific detox programs, it’s worth examining the potential health benefits of apple cider vinegar based on anecdotal evidence and see what research journals, reviews, and popular media are saying about this approach to detoxing.

Blood sugar control and cholesterol changes

Two of the most commonly cited benefits of apple cider vinegar are its ability to help regulate blood sugar levels and lower cholesterol levels. A meta-analysis of nine separate studies and 686 total participants published in BioMed Central Complementary Medicine and Therapies looked at the effects of consuming apple cider vinegar (ACV) on cholesterol levels and blood sugar control. It found that taking ACV may lower total serum cholesterol, fasting blood sugar, and HbA1C (a measure of long-term blood sugar control).

However, ACV did not affect LDL, HDL, fasting insulin, or insulin resistance. It slightly increased fasting blood sugar and HDL cholesterol in healthy participants (i.e., people with no existing medical conditions). The most notable potential benefits were observed in people with type 2 diabetes, taking 15 mL daily for over eight weeks.

The exact mechanism apple cider vinegar (ACV) works on cholesterol and blood sugar levels isn’t fully understood yet, but research suggests ACV might help by slowing down digestion, supporting the use of glucose, contributing to mechanisms of breaking down fats, potentially reducing the liver's production of glucose and fat, and supporting insulin release. More studies need to be done to examine these theories as, for now, scientific evidence is lacking to support such mechanisms.

Overall, the findings suggest that consuming ACV could potentially help support blood sugar and cholesterol levels in some people. This isn’t a substitute for medications or medical management of conditions, however, it might be a supportive addition if your doctor approves it. It's essential to consult your healthcare provider before adding ACV to your routine, especially if you are on any medications like insulin or diuretics.

Weight loss support

Many ACV detox advocates claim that it helps with weight loss by promoting a feeling of fullness, reducing calorie intake, and increasing fat-burning effects. Moreover, the acidity of vinegar may help stimulate digestive enzymes that break down fats.

A study published in the Journal of Functional Foods showed that apple cider vinegar might help support weight loss in some people. In the study, participants would drink 15 mL of apple cider vinegar (ACV) with both lunch and dinner (1 tablespoon twice a day). They also ate a diet 250-calorie deficit each day. The study revealed that ACV contributed to weight loss, with those in the ACV group losing an average of 8.8 pounds compared to participants who didn’t take ACV and only lost an average body weight of 5 pounds during the same 12 weeks. There was also a reduction in cholesterol levels, BMI, hip circumference, visceral adiposity index (VAI), and appetite score among the ACV group.

It’s important to note there was a calorie deficit in this study. The long-term effects of maintaining such weight loss are unknown, and the weight loss benefits are typically low-to-moderate and should be combined with a healthy diet and regular exercise for best results.

Antimicrobial properties

Apple cider vinegar is known for its antimicrobial properties, which may be helpful in inhibiting certain harmful bacteria. It contains acetic acid, which may potentially inhibit the growth of certain bacteria. A study published in the journal Scientific Reports found ACV to be effective in inhibiting the growth of Escherichia coli, Staphylococcus aureus, and Candida albicans. This is most likely why ACV has long been used as a potential natural remedy in traditional medicine for sore throats, colds, and even skin infections, although the scientific evidence to support these uses is limited.

Improved digestion

Apple cider vinegar is often thought of as a digestive aid, stimulating the production of digestive enzymes and promoting gut health. Some users claim that drinking it can reduce bloating, discomfort, and constipation, though research is still mixed when it comes to these claims.

Side effects of apple cider vinegar detox

While apple cider vinegar detoxes have gained popularity for their potential health benefits, it's important to be aware of the risks involved. Keep reading to learn more about the potential side effects of apple cider vinegar.

Can erode tooth enamel

Apple cider vinegar is highly acidic, with some in vitro studies suggesting it may erode tooth enamel. This can lead to increased sensitivity and a higher risk of developing cavities. Make sure you protect your teeth and rinse your mouth after drinking ACV if you are considering such a practice. Consider using a straw to prevent the vinegar from making direct contact with your teeth.

Throat irritation and digestive issues

Drinking apple cider vinegar in large amounts or without dilution may cause throat and esophagus irritation. The high acidity of the vinegar can also potentially cause digestive issues like nausea, bloating, and discomfort for some people. Start with small amounts of diluted ACV to see how your body reacts before considering a detox.

Skin sensitivity

Applying apple cider vinegar directly to the skin may burn the skin and cause irritation, especially if the ACV is not diluted properly. Always mix ACV with water or a carrier oil when using it topically, and do a patch test on a small area of skin first to see how it reacts. People with more sensitive skin, skin conditions, or potential allergies to ACV should avoid using it topically altogether as it may worsen the condition.

Who should avoid apple cider vinegar detox?

While some may tolerate an apple cider vinegar detox, others should avoid it. Those with gastrointestinal issues, such as ulcers or acid reflux, might worsen their symptoms. Pregnant or breastfeeding women and people on medications, particularly for diabetes or blood pressure, should be cautious. Always consult a healthcare provider before starting an ACV detox.

What are some alternative ways to use apple cider vinegar?

While detox is not a scientifically supported practice, ACV could still be useful for certain applications:

• Salad dressing. Mixing organic apple cider vinegar with your favorite type of oil and spices can make a quick and easy salad dressing.
• Cooking. ACV adds a nice punch of acid to sauces, soups, salads, and marinades.
• Natural cleaner. Because of its antimicrobial properties, ACV can act as a natural cleaner for countertops, windows, and other surfaces, alongside other hygiene practices.

The last word

Taking apple cider vinegar may offer some potential health benefits, however, overall, the scientific research is still quite limited. Also, apple cider vinegar comes with potential risks, especially if you consume it in large amounts or you consume it undiluted. While ACV can be an addition to a balanced diet, it's no substitute for medications. As always, it’s essential to consult your healthcare provider before adding anything to your regimen.