Apple cider vinegar (ACV) shots have been gaining popularity recently, with many people wondering about their potential benefits, especially for adults over 50. Laura Pensiero, a Registered Dietitian Nutritionist (RDN) and chef/owner at Gigi Hudson Valley, shared insights on whether ACV shots could be a natural solution for weight loss and more in this age group.
Proven Benefits of Apple Cider Vinegar
Weight Loss and Fat Management:
Research suggests that ACV can modestly reduce weight, body fat, and waist circumference, particularly in overweight individuals. However, the effects may be less pronounced in older adults due to age-related metabolic changes.
Blood Sugar Regulation:
Older adults, especially those prone to glucose conditions, may benefit from ACV. It has been shown to lower fasting blood glucose, improve insulin sensitivity, and help with A1C levels, particularly in individuals with type 2 diabetes.
Digestive Health:
ACV is a fermented food that may support gut health, although most evidence is anecdotal. Incorporating ACV into your diet could potentially improve digestion, but scientific studies are limited in this area.
Helps Menopausal Symptoms:
There is some evidence to suggest that ACV may help manage weight and metabolism during menopause by controlling blood sugar levels and reducing appetite. However, scientific support for ACV alleviating menopausal symptoms like hot flashes is limited.
Potential Risks When Older Adults Take ACV Shots:
While ACV shots offer various benefits, it’s essential to be aware of potential risks, especially for older adults. To avoid complications, it’s crucial to dilute ACV, avoid taking straight shots, and consult a healthcare provider, especially if you are on medications. Consistency and moderation are key for safe use.
Some risks associated with ACV consumption include:
- Tooth enamel damage due to the acidity of ACV.
- Digestive issues such as nausea, throat irritation, or increased acid reflux.
- Possible interactions with heart medications, diuretics, or insulin, affecting blood sugar and potassium levels.
- Excessive consumption may lead to reduced bone density.
If you prefer not to take ACV shots, alternatives like gummies or capsules are available. However, they may not provide the same benefits as the liquid form.
In conclusion, while ACV shots can offer various health benefits for older adults, it’s essential to be cautious and mindful of potential risks. Incorporating ACV into your diet in a safe and controlled manner, under the guidance of a healthcare provider, can help you reap its potential advantages. Remember to listen to your body and adjust your consumption based on how you feel.