Apple Cider Vinegar vs Apple Cider Vinegar Pills: Benefits and Downsides

Apple Cider Vinegar vs Apple Cider Vinegar Pills

Apple cider vinegar (ACV) has become a popular health supplement due to its many purported benefits. Both the liquid form and apple cider vinegar pills provide acetic acid, probiotics, and polyphenols, but there are some key differences between the two formats.

Active Compounds in Apple Cider Vinegar

ACV contains beneficial plant compounds and acids that act as antioxidants to reduce oxidative stress and inflammation. These include:

Acetic acid: Has antibacterial effects and can lower blood pressure
Gallic acid: Antioxidant with anticancer properties
Catechin: Flavonoid with antimicrobial and anti-diabetic activities
Epigallocatechin: Boosts immune function and heart health

Both liquid ACV and ACV pills supply these bioactive substances. But with supplements, the dose of key compounds can vary between brands.

Probiotics in Apple Cider Vinegar

The fermentation process of making apple cider vinegar produces probiotics or "good bacteria." These live microorganisms promote gut and immune health. However, pasteurization and processing involved in creating ACV pills can diminish or kill probiotics.

So while both provide beneficial acids and antioxidants, only unpasteurized liquid ACV contains probiotics. Pasteurized ACV has minimal viable probiotics as well.

Nutrient Content

Since ACV pills contain concentrated dried apple cider vinegar powder, most of the water content has been removed. Thus supplements supply a more concentrated dose of nutrients.

These nutrients in just 1 tablespoon (15ml) of liquid apple cider vinegar include:

3 calories
Minimal fat, carbs, protein
0.7% of Daily Value (DV) manganese
1% DV vitamin K
2% DV potassium

So supplements can provide higher levels of these nutrients in a smaller serving. However amounts can vary widely between different ACV pill products.

Purported Health Benefits

Both liquid ACV and apple cider vinegar capsules/gummies have become popular due to asserted health and weight loss benefits. These include:

Blood Sugar Control

Studies indicate vinegar may improve insulin sensitivity and blood sugar regulation, especially after carb-heavy meals. The acetic acid is thought to delay gastric emptying and prevent spikes in blood glucose.

Weight Loss

ACV may also promote feelings of fullness and weight loss. Acetic acid acts as an appetite suppressant and uptake inhibitor of fat cells. Enhanced metabolism and reduced fat accumulation could support mild weight reduction.

Cholesterol and Heart Disease

Apple cider vinegar contains chlorogenic acid that curbs LDL or "bad" cholesterol oxidation implicated in heart disease. Polyphenols may also improve other heart disease risk factors like blood pressure and triglycerides.

But despite these promising effects seen in animal and lab studies, more quality human research is still needed to confirm benefits.

Other Benefits of Apple Cider Vinegar

Additional holistic uses of ACV suggested by folk medicine include:

Boosting immunity
Increasing energy and vitality
Clearing sinuses
Soothe sore throats
Improving skin issues like acne
Enhancing hair shine and condition

Both liquid ACV and supplement forms may produce these wellness effects. However clinical evidence is currently lacking regarding these other remedies.

Liquid ACV vs. Supplements

Both traditional liquid apple cider vinegar and ACV pills or gummies can supply healthful compounds and nutrients. But there are some key differences between formats:

Taste and Palatability

Drinking straight vinegar tastes unpleasant to most. Diluting with water can help tone down the intense sourness and acidity, but taste remains a barrier for liquid use. Pills and gummies offer convenience without unpleasant flavor or aroma.

Dosing and Potency

Since ACV capsules contain concentrated dried vinegar powder, the acetic acid content and other antioxidants are more potent compared to a dilute tonic. Many brands provide 500-1000mg per serving equivalent to 1-2 tbsp of liquid.

Probiotics Content

Unpasteurized vinegars harbor probiotics from fermentation while processing destroys most probiotics in supplements. So only raw, unfiltered liquid ACV contains gut-friendly probiotics absent in pills.

Cost and Accessibility

Purchasing quality liquid vinegar can get pricey over time. Supplements let consumers access purported benefits in a more affordable concentrated form without frequent repurchasing or international shipping.

Ultimately both offer the key vitamins, minerals, antioxidants and acetic acid albeit with some tradeoffs. Liquid ensures probiotic intake while capsules provide stronger dosing sans the puckering taste.

How to Take Apple Cider Vinegar

Liquid ACV Recipe

Mix 1-2 tablespoons (15-30ml) of raw, unfiltered apple cider vinegar into 8 ounces of water or juice once or twice a day. Can add lemon, honey or maple syrup to temper the sour acidity. Dilute with more water if taste is too unpleasant.

Apple Cider Vinegar Pills Dosage

No standard dosage exists but most brands recommend 1-4 capsules (500-2000mg) daily with food or water. Start low then gradually increase based on individual tolerance and reflux symptoms.

Stick to dosing guidelines on any ACV supplement product packaging. Using apple cider vinegar pills for extended periods longer than 3 months is not advised without medical guidance.

Also Consider

Drink with a straw to minimize contact with tooth enamel
Rinse mouth after consuming to prevent erosion
Wait 20-30 minutes before brushing teeth
May produce throat or reflux symptoms if overconsumed

Monitor body response and adjust serving sizes accordingly while using either form of ACV.

Side Effects and Safety Concerns

Mild side effects can accompany both liquid vinegar and ACV supplements. Potential adverse reactions can include:

Dental Erosion

Frequent exposure to acidity can degrade tooth enamel and damage dentin increasing decay risk. Using a straw helps minimize contact with teeth.

Digestive Upset

Too much acidity from vinegar may provoke nausea, throat irritation, or exacerbates ulcers. Can also interfere with certain medications like diuretics, laxatives or digoxin.

Low Potassium

The acetic acid may lower potassium levels with long-term use, causing deficiency symptoms like muscle cramps or weakness.

Drug Interactions

Apple cider vinegar may reduce absorption of certain medicines for diabetes, hypertension or antidepressants. Consult your physician before using ACV pills or liquid if taking prescription medications.

Introduce all forms slowly allowing your body to acclimate and avoid exceeding suggested serving sizes. Seek medical guidance before using ACV if pregnant, breastfeeding, or managing a chronic condition.

The Bottom Line

Incorporating apple cider vinegar into your routine shows promise for amplifying nutrition and aiding several aspects of health. Liquid supplies beneficial probiotics while capsules provide concentrated relief from the polarizing taste.

Using either format appears reasonably safe for most healthy adults though negative reactions remain possible if directions aren’t followed. Talk to your doctor to address any concerns and determine if trying apple cider vinegar is appropriate.

FAQs

What are the active ingredients in apple cider vinegar?

Key compounds include acetic acid, gallic acid, catechin, epigallocatechin and probiotics. These provide antioxidative, antimicrobial, and anti-inflammatory effects.

Do ACV pills have the same benefits as liquid vinegar?

Supplements and liquid provide similar compounds and nutrients but processing removes most probiotics. Only unpasteurized vinegar retains gut-healthy probiotics.

What dosage of ACV is recommended?

For liquid: 1-2 tbsp diluted in water once or twice daily. For supplements: 500-2000mg daily based on product guidelines and personal tolerance.

What are the side effects of using ACV?

Potential adverse effects include dental erosion, digestive upset, low potassium levels, and medication interactions. Start slowly and avoid exceeding suggested serving sizes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.

Apple Cider Vinegar vs Apple Cider Vinegar Pills: Benefits and Downsides