Are Apple Cider Vinegar Shots Actually Good for You?
Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDNThere are many health claims surrounding apple cider vinegar (ACV) shot consumption, but most are not backed by solid evidence. Some research shows ACV may help regulate blood sugar and raise high-density lipoprotein (HDL) cholesterol, considered "good cholesterol," but these effects are minimal and should not be used as treatment.
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Are There Proven Health Benefits of ACV Shots?While many health claims for ACV shots are unproven (or disproven), ACV may have some health benefits, including:Acetic acid: Can help kill harmful bacteriaPolyphenols: Have antioxidant properties that may help reduce cellular damage by free radicals (unstable oxygen molecules)Probiotics: Can boost healthy bacteria in the gut microbiome (the ecosystem of microbes living in the digestive tract) of the human bodyWhile ACV contains these beneficial components, there are better, more effective ways to get them. For example, eating an apple has more benefits than ACV, including fiber, antioxidants, and vitamins lost during the process of making ACV. Less acidic fermented food and drinks that provide beneficial probiotics include kimchi, kombucha, sauerkraut, and kefir.Some benefits of ACV that have been backed by research include:Small role in blood sugar regulationSmall increases in HDL cholesterolMay have topical benefits (such as soaks for people with skin conditions), but more research is neededDirect antimicrobial effects on such microorganisms (germs) as Escherichia coli (E. coli), Stapholococcus aureus (S. aureus), Candida albicans (C. albicans), and methicillin-resistant Staphylococcus aureus (MRSA)It should be noted that although these effects have evidence to support them, the benefits are minimal and should not be used as a treatment.The benefits of ACV shots can also depend on what is in the drink in addition to ACV. For example:Ginger may help with nausea and bloating.Turmeric contains curcumin, which has anti-inflammatory properties and may help reduce inflammation in the muscles, connective tissue, and gastrointestinal tract.Many fruit and vegetable juices contain vitamins and minerals, as well as other beneficial components like antioxidants.These foods do not need to be consumed in "shot" form to provide these benefits, but that is one way to acquire them. They should also be used in addition to an overall nutritious and varied diet, not replace whole foods.
Debunking Myths About Apple Cider VinegarDespite claims, ACV:Does not treat heartburnIs unlikely to help with weight lossCannot be used to control blood pressureDoes not treat cancer
Risks and Side Effects of ACV ShotsWhile there are benefits of ACV shots, there are also some risks, including:Caution with kidney disease: People who have chronic kidney disease may not be able to process the excess acid that comes with drinking ACV.Effects on medication: ACV can affect how certain medications work, such as common diuretics that treat high blood pressure. Talk to your healthcare provider before consuming ACV regularly or as a supplement.Esophageal damage: ACV contributes to the acid already in the stomach and can worsen heartburn (stomach acid traveling back into the esophagus). ACV and vinegar drinks can cause damage to the esophagus and gastrointestinal tract, especially with overconsumption.Lowered potassium levels: ACV may cause or worsen low potassium levels. People who take medications that can lower potassium (such as certain blood pressure medications) need to be especially mindful of this effect.Osteoporosis development: Consuming high doses of ACV (1 cup or more per day) long term has been associated with an increased risk of osteoporosis.Tooth enamel erosion: Regularly drinking ACV can cause erosion of tooth enamel (the outer, protective covering of the tooth) because of its high acidity.
Nutrition Facts for 1 Tablespoon of Cider Vinegar1 tablespoon, or 14.9 grams, of cider vinegar contains:Water: 14 grams (g)Energy: 3.13 kilocalories (kcal)Ash: 0.025 gCarbohydrate, by difference: 0.139 gTotal Sugars: 0.06 gCalcium, Ca: 1.04 milligrams (mg)Iron, Fe: 0.03 mgMagnesium, Mg: 0.745 mgPhosphorus, P: 1.19 mgPotassium, K: 10.9 mgSodium, Na: 0.745 mgZinc, Zn: 0.006 mgCopper, Cu: 0.001 mgManganese, Mn: 0.037 mgSelenium, Se: 0.015 micrograms (mcg)
How Are Apple Cider Vinegar Shots Made?ACV is made by crushing, distilling, then fermenting apples.The sugars in apples are digested by yeast and converted into alcohol. The bacterium acetobacter turns the alcohol into acetic acid, which is what makes ACV taste sour.ACV shots are made by adding ACV to a small amount of liquid, such as juice or water. It may be sweetened, such as with honey or maple syrup, and spices such as turmeric, ginger, or cinnamon may be added.ACV shots can be made at home, or bought ready-made.How to Take ACV Shots SafelyYou should never drink ACV without first diluting it properly. Use no more than 1 tablespoon mixed into 8 ounces of water or another liquid, such as juice.Even diluted, ACV should be limited to one diluted glass per day.Other tips for consuming ACV safely include:If drinking ACV shots or drinks, do so with a meal to help shield the stomach lining from the acid.Use it to make a vinaigrette salad dressing instead of drinking it.Use ACV in cooking, such as in sauces, marinades, and pickling.Drink water after consuming ACV to help protect your teeth.Avoid ACV for at least 30 to 60 minutes before bed to minimize the chances of heartburn and acid reflux.SummaryACV shots are made by mixing ACV with a liquid, such as water or juice, and sometimes other ingredients like spices and sweeteners. There are a lot of health claims made about ACV, but most are not backed by evidence. Some research shows ACV may help regulate blood sugar and raise HDL cholesterol ("good cholesterol"), but these effects are minimal and should not be used as treatment.Drinking ACV can have side effects such as tooth enamel erosion and esophagus damage. ACV should always be diluted before consuming, and should be taken in moderation. This means drinking no more than 1 tablespoon of ACV mixed with 8 ounces of liquid per day. Read the original article on Verywell Health.
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