Answer:

Apple cider vinegar is a fermented apple product, primarily containing acetic acid. This type of vinegar is often used as a condiment, in sauces, salad dressings, and for marinating food. Acetic acid may mildly reduce post-meal blood sugar spikes and offer modest support for weight loss when combined with a calorie-controlled diet.

Dilute apple cider vinegar before use. Photo: Van Anh

For healthy individuals, apple cider vinegar can serve as a condiment during meals. You should dilute about 10-15 ml with 200-250 ml of water, consuming it with or after a meal. Avoid drinking undiluted apple cider vinegar, do not consume it on an empty stomach, and prevent prolonged contact with your mouth. Do not use large quantities multiple times a day (limit consumption to no more than 30 ml of apple cider vinegar daily).

Apple cider vinegar is acidic. Drinking it directly or in overly concentrated form can cause a burning sensation in the throat, stomach irritation, nausea, bloating, and worsen gastroesophageal reflux disease (GERD). Regular acid exposure to teeth can also erode tooth enamel and cause tooth sensitivity. If you choose to drink it, dilute it, consume it with or after meals, and avoid brushing your teeth immediately afterward to minimize its impact on tooth enamel.

Individuals with stomach ulcers, reflux, chronic pharyngitis, sensitive teeth, kidney disease, or a history of potassium imbalances should not self-administer apple cider vinegar daily. People taking blood sugar-lowering medications, insulin, diuretics, or cardiovascular medications need to consult a doctor before regular use, as this drink may affect blood sugar, potassium levels, or interact with medications in some cases.

If your goals are weight loss, improved skin, or blood sugar stabilization, apple cider vinegar is not the primary solution. You should establish a diet with sufficient energy, balanced essential nutrients, increased fiber, prioritize whole grains, low-sugar fruits, reduce sugary drinks, get enough sleep, and maintain regular physical activity.

You can use apple cider vinegar as a condiment in meals. If you wish to drink it, only use small, diluted amounts and monitor your body's reactions. Avoid daily, long-term consumption with the expectation of weight loss, detoxification, or as a substitute for medical treatment.

Nutritionist Nguyen Thi Thuong

Department of Nutrition

Tam Anh General Hospital Hanoi