Reasonable dosage and safe use
Apple cider vinegar (ACV) has long been used as a supplement with many potential uses: supporting digestion, regulating blood sugar, weight management and improving cardiovascular health.
According to Patty Weasler, a specialist (RN, BSN) in the US: The general guideline for apple cider vinegar dosage is a tablespoon (15 ml) diluted in about 240 ml of water, taken before or during meals.
Research shows that just 1 tablespoon of apple cider vinegar per day has brought clear benefits such as increasing satiety, improving insulin sensitivity and supporting cholesterol reduction. However, to limit side effects, experts recommend not to exceed 2 tablespoons (30 ml) per day.
It is important not to drink pure apple cider vinegar, because its high acidity can erode tooth enamel, causing sore throat irritation and indigestion. The best way is to dilute it with water, or use apple cider vinegar as a spice in salads, sauces and marinade.
Risks and when to be cautious
Dr. Sohaib Imtiaz, a preventive medicine specialist (MD) in the UK, emphasizes: apple vinegar can interact with diabetes medications, insulin, diuretic drugs or cardiovascular drugs. Users need to consult a doctor before regular supplementation".
Other potential side effects include:
Tooth enamel due to frequent exposure to acid.
Reduces blood potassium, especially when taken with certain medications.
Stomach or esophageal irritation.
Difficulty controlling acid in the body for people with kidney disease.
In addition, it is important to remember that apple cider vinegar is a dietary supplement, not a medicine. effectiveness depends on the individual and the overall diet. Instead of seeking quick results, the use of apple cider vinegar should be associated with a scientific lifestyle: healthy eating, exercise, get enough sleep and manage stress.
The US Food and Drug Administration (FDA) does not currently strictly control supplements, so consumers need to be even more cautious when choosing products and consulting health experts if they have underlying diseases.
Apple cider vinegar can become a useful addition to the diet if used properly. The safest dosage is 1 tablespoon of diluted product per day, not exceeding 2 tablespoons. More importantly, consider apple cider vinegar as part of a healthy habit, instead of a single solution for health.
