Evidence Based
Apple cider vinegar has become a popular supplement to combat obesity and heartburn. But can this tangy tonic be safe for pregnant women and their unborn offspring?
In this article, we will discuss what the science says about apple cider vinegar while pregnant and answer, “Can I drink apple cider vinegar while pregnant?” We’ll also cover its health benefits for women and its potential risks. And lastly, we’ll offer some advice on how to enjoy apple cider vinegar safely.
Is Apple Cider Vinegar Safe For Pregnancy?
It depends. Scientific research on the safety of apple cider vinegar during pregnancy is scarce. However, studies prove its safety in rats, making it promising, but certainly not convincing, for us. Unpasteurized apple cider vinegar is not recommended during pregnancy. So long as you take no more than two tablespoons per day of pasteurized, properly diluted apple cider vinegar, it may be safe.
What Is Apple Cider Vinegar?
To explore questions on whether consuming apple cider vinegar is safe during pregnancy, we first need to explain exactly how it is made.
Apple cider vinegar, also called ACV, is juice extracted from apples and then fermented with bacteria and yeast. During this process, the sugar in the apple juice is converted to acetic acid, the substance that gives ACV most of its health benefits.
Once it is in this form, it can be pasteurized. During pasteurization, it is heated to kill all bacteria and other living organisms. On the other hand, unpasteurized ACV or raw ACV still contains all these organisms. Consuming pasteurized ACV is recommended over drinking unpasteurized apple cider vinegar.
Can You Drink Apple Cider Vinegar While Pregnant?
You’re likely still asking, is apple cider vinegar safe during pregnancy? No scientific studies prove that ACV is safe or harmful to pregnant women, so approach consumption with caution.
The closest available research is a 2021 study[1] investigating ACV’s safety for pregnant rats and their offspring. The study found that ACV did not alter the litter size or the size, length, or weight of the rat pups. It also did not affect blood count, red blood cells, immune cells, or enzyme activity in the moms and their babies.
While we should not be overconfident when generalizing from rats to humans, studies on rats are often pretty accurately applied to us. Rats share 95% of our genes and are similar to[2] us in many physiological and anatomical characteristics. However, rat studies do not provide definitive proof that you can drink apple cider vinegar while pregnant, so it’s important not to assume it’s safe based on these studies.
The Safest Form Of Apple Cider Vinegar
Unpasteurized foods may contain potentially harmful organisms like Salmonella and Listeria. ACV is processed in several steps at several locations, which increases its risk of becoming infected with these harmful organisms. However, unpasteurized vinegars contain the mother,[3] beneficial bacteria that collect at the surface during fermentation.
Research shows that the acetic acid in ACV can kill some organisms. However, your immune system is slightly suppressed during your pregnancy. As a result, you are more vulnerable[4] than your peers to serious illness and death from these organisms.
So, you may lose some of the probiotic and gut health benefits from drinking pasteurized apple cider vinegar, but it is safer to avoid unpasteurized ACV. You can still take probiotics[5] in supplemental form.
Does Apple Cider Vinegar Help With The Symptoms Of Pregnancy?
Every woman experiences pregnancy differently. However, there are some symptoms that most women complain about at some point during the process. ACV might offer some relief for some of them.
ACV And Stretch Marks
Stretch marks are almost inevitable during pregnancy, as your skin needs to stretch to accommodate your growing uterus. In a small 2018 trial, 23 pregnant women twice-daily massaged ACV directly to the stretch marks. The stretch marks did not disappear, but the length and width of the stria were reduced.[6]
ACV And Heartburn
Heartburn may arise as your uterus expands and pushes your stomach upwards. This physiological change causes stomach acid to rise into your esophagus and throat, promoting acid reflux.
In a case study, it was found that ACV worked to reduce heartburn.[7] However, the subject wasn’t pregnant and was also placed on a healthy diet, so whether the effect was due to the ACV alone is not known and was not controlled for.
ACV And Weight Loss
You shouldn’t lose fat or weight during pregnancy, as this is terribly unhealthy for your baby. But if you feel too tired to exercise regularly, drinking apple cider vinegar while pregnant may help you control your weight.
In one study on 39 subjects in 2018, researchers showed that it could help to reduce:[8]
- Body weight.
- Body mass index score.
- Hip circumference.
- Abdominal fat storage.
- Appetite.
So, it’s possible that apple cider vinegar has some benefits for weight management.
ACV And Vaginal Infections
ACV is useful[9] for the treatment of aerobic vaginitis, which is a bacterial infection associated with unfavorable pregnancy outcomes, including premature delivery.[10] It promotes the development of good bacteria and replenishes the normal microbiological colony of the vagina.
But, since ACV is so incredibly acidic, you cannot apply this directly to your vagina in an undiluted form. In fact, another study supports ACV’s ability to kill harmful bacteria[11] in vaginal fluid. However, both studies extracted the fluid and mixed ACV with it in the laboratory in very controlled conditions. Whether this can be converted into a viable treatment in day-to-day life is yet to be seen.
ACV And Illness
While there is no general research proving that ACV can improve immune function, there are many studies that prove that it can keep you healthy.
For example, it can kill organisms like Salmonella,[12] Campylobacter,[13] Listeria, and E. coli,[14] all of which can cause food poisoning and other illnesses.
It also seems capable of[15] deactivating viruses, including ones that cause serious illnesses[16] like COVID-19. However, much more research is needed since the existing studies are either performed on animals, surfaces like countertops, or with proprietary formulations of ACV.
ACV And Varicose Veins
Because of increased pressure on the veins in the lower part of the body and hormonal changes that relax the vein walls, pregnant women can struggle with varicose veins.
Some research shows that ACV[17] may reduce leg cramps, pain, and a heavy feeling in the legs. However, some of the participants were on other treatments, too, which complicates the findings.
ACV And Constipation
In 2020, one study with 40 subjects found that ACV could relieve[18] constipation and lead to healthier bowel habits. Since the participants were on a drug that caused their constipation, it’s not clear whether it works for those caused by pregnancy, too.
Benefits Of Apple Cider Vinegar
Beyond these attributes of apple cider vinegar while pregnant, it has some other potential benefits on your health, too:
- It protects against diabetes by lowering blood sugar[19] and improving insulin sensitivity.
- It lowers total cholesterol and unhealthy low-density lipoproteins or LDL cholesterol,[19] presumably by delaying the digestion and absorption[20] of fat.
- It lowers blood pressure and pulse pressure in the short term.
- Due to its strong antioxidant properties,[21] it might be able to slow aging, combat heart diseases, and prevent neurodegenerative conditions like Parkinson’s disease.
- It can protect against leg cramps or other muscle cramping resulting from exercise.[22]
How To Take Apple Cider Vinegar During Pregnancy Safely
We’ve answered the question, “Can you take apple cider vinegar while pregnant?” Now, let’s address how to. You should ideally drink pasteurized apple cider vinegar when pregnant, as this has been heat-treated to kill harmful bacteria and organisms. This reduces the risk of foodborne illnesses while your immune system is weaker.
Never consume apple cider vinegar in undiluted form, as its high acidity can burn or irritate your stomach. Instead, dilute it with water or another beverage at a ratio of 1 or 2 tablespoons ACV to 350 ml of water.
Start with a small amount when drinking vinegar while pregnant to see how your body reacts. If you experience discomfort or digestive issues, stop taking it. It might be easier to take it in food form such as in salad dressings.
Before applying ACV topically, perform a patch test on a small area with hardened skin that has been exposed to sun, water, and chemicals. Start with one part ACV and move to two parts water.
If there are no adverse reactions or sensitivity, apply it to the spot where you want to use it, but never to open cuts or wounds. If you want a stronger solution, you can use a formulation of one part ACV to one part water but proceed through the same patch test as above.
Are There Any Side Effects?
Apple cider vinegar is extremely acidic, so, unsurprisingly, harmful side effects have been recorded in people who used too much of it in an insufficiently diluted form.
- Esophageal burns and injuries[23] are possible if consumers take it by mouth and fail to dilute it with enough water.
- Erosion of tooth enamel and eventual tooth decay[24] when ACV is improperly diluted.
- Skin irritation and redness[25] are common when it is applied topically.
- Occasionally, chemical burns are reported,[26] usually in cases where the ACV is applied to the skin or a wound for hours.
Final Thoughts
Scientific research on the safety of ACV during pregnancy is limited. However, a study on pregnant rats provides some tentative reassurance. The safest form for pregnant women is pasteurized ACV to avoid potential bacterial infections.
When consuming ACV, it should always be diluted with water, and you should limit your daily intake. Topical application should begin with a patch test and careful dilution.
ACV may offer relief for common pregnancy symptoms such as stretch marks, heartburn, and constipation. However, more research on humans is needed to establish its effectiveness and safety.
Frequently Asked Questions
Limited studies show that women can take apple vinegar for weight loss, to prevent diabetes, to lower their cholesterol, to control heartburn and constipation, and to fight off oxidative damage to their cells.
There is no evidence to suggest that consuming ACV in moderate amounts, when properly diluted, causes an increased risk of miscarriage during early pregnancy.
Studies on the relationship between ACV and hormones are scarce. The findings are based on animals and are inconsistent. ACV may reduce[27] estrogen and testosterone and increase progesterone, but another animal study[28] has concluded that it actually increases estrogen.
ACV supplements, as opposed to the normal liquid, are not advisable for pregnant women. Commercial supplements vary in concentration and quality, meaning you don’t know what ingredients they contain or how much of them you take.