Apple Cider Vinegar During Pregnancy: Is It Safe?

I’m sure you’ve heard a lot about apple cider vinegar (ACV) on social media over the past few years. Some people swear by it for everything from digestion to weight loss to blood sugar balance. But what if you’re pregnant—can you still use it? Is apple cider vinegar during pregnancy actually safe? 

In this article, I’ll break down what apple cider vinegar is, what it’s used for, some of its possible benefits, and what you should know about using it during pregnancy.

What Is Apple Cider Vinegar (ACV)?

Apple cider vinegar, also known as cider vinegar or ACV, is made by fermenting apple juice and sugar. During the fermentation process, alcohol is made and converted into acetic acid, the main component of vinegar that gives ACV its strong smell and taste. 

“The Mother” is a term that represents a combination of bacteria and yeast that turns the alcohol into acetic acid. This looks like sediment that settles at the bottom of the jar.

It’s been used for centuries and is still a staple in many kitchens. ACV is used to make salad dressing, adds acidity to sauces, tenderizes meats, and is even used in household cleaning. 

Raw vs. Pasteurized ACV: Which Is Safer During Pregnancy?

There are two common types: pasteurized vs unpasteurized ACV

Pasteurized/filtered ACV: Heated to kill any harmful bacteria, filtered, and does not contain “the mother” or any sediment. It is more refined, clarified, and darker in color. Some say it tastes worse than the unpasteurized version.

Unpasteurized/unfiltered ACV: This contains “the mother” which looks cloudy and has sediment but is unpasteurized—this is important during pregnancy!

The key difference between the two is that unpasteurized has bacteria (The Mother) that may be harmful to pregnant women.

There is no research to confirm that apple cider vinegar is safe or unsafe during pregnancy.

As a dietitian, I recommend choosing pasteurized apple cider vinegar during pregnancy. If you decide to use unpasteurized ACV, proceed with caution and consult your doctor first.

Why Do People Use Apple Cider Vinegar?

Many people drink or use ACV for benefits like:

• Supporting digestion
• Easing bloating or constipation
• Reducing heartburn or acid reflux
• Lowering blood sugar
• Weight loss
• Natural skin or hair care

While some of these uses have been studied, there is no research on the effects of ACV during pregnancy.

Research during pregnancy is risky and may not be allowed in some cases. Because of this, you may see warnings to ‘avoid during pregnancy’ for certain foods, beverages, and supplements.

So… is it safe for you to use ACV right now while pregnant?

Is It Safe to Drink Apple Cider Vinegar While Pregnant?

Since there is no evidence to support that consuming apple cider vinegar while pregnant is either safe or unsafe. The answer is … it might be.

Generally, consuming filtered, pasteurized ACV in small amounts is safe while pregnant. Always consult with your doctor first.

Benefits of Apple Cider Vinegar

Although research is limited, some small studies suggest that ACV may offer a some benefits.

1. Help Kill Harmful Bacteria

Apple cider vinegar is known for it’s antibacterial properties. ACV contains acetic acid, which has natural antibacterial effects. It may help to prevent the bacteria growth of E. coli and Staphylococcus aureus making it useful for food preservation and potential topical applications. ^{1, 2}

2. May Help Lower Blood Sugar and Cholesterol Levels

Cardiovascular disease is the leading cause of death worldwide.³ A recent meta analysis found that ACV might help lower total lower cholesterol, fasting blood sugar levels, and Hga1c levels in adults.

More research is needed to fully understand how ACV works, and the results should be taken with caution. ACV should not be used as a substitute for medical treatment.

3. Aid in Weight Management

ACV might help has been associated with potential weight loss benefits, though the evidence is limited. ⁴ Some studies suggest that ACV can help with weight management by increasing feelings of fullness and reducing appetite._⁵ This could just lead to eating fewer calories throughout the day.

Are There Any Risks or Side Effects?

While ACV is generally safe when used correctly, here are a few things to watch out for.

1. Tooth Enamel Erosion

ACV is acidic even though it is a weaker acid, it can weaken tooth enamel, especially if consumed undiluted.

An 8-week study found that individuals who drank 2 tablespoons of ACV mixed with 1 cup of water twice per day had an 18% higher risk of dental erosion.

The FDA generally considers ACV to have a minimum acidity of 4% acetic acid.

2. Digestive Discomfort

ACV has been used to aid in digestion. Specifically to reduce digestive symptoms like bloating, gas, and constipation. One of the biggest causes of this is gastroparesis or delayed gastric emptying.

There is no research to support that apple cider vinegar aids in digestion.

Actually, only 1 small study of 10 people with type 1 diabetes showed that ACV made gastric emptying worse! This causes food to move slower through the digestive process and may cause worsen GI symptoms.

3. Damage to the Throat

Drinking undiluted ACV can burn the esophagus and throat especially consumed in large amounts. Case reports show that people who drink large amounts of undiluted ACV can be corrosive to the gastrointestinal tract and may cause injury.

4. Be Cautious with Supplements

Apple cider vinegar gummies or pills aren’t well regulated. ACV tablets can really vary in terms of their ingredients, acidity, and acetic acid content. Some products don’t even match what’s listed on the label which raises some red flags about their safety and quality. ⁶

A popular one is the goli apple cider vinegar gummy.

So, if you’re thinking about using ACV supplements, it’s best to be cautious since they may not offer the same benefits—or even be as safe—as liquid ACV.

How to Safely Consume Apple Cider Vinegar During Pregnancy

If you choose to include ACV during pregnancy, here are some safe, practical ways to do it.

Adding it to food is the best way to consume it in terms of taste and safety.

• Mix into salad dressings with olive oil and lemon
• Splash over roasted veggies or stir into marinades

Check out this delicious Za’atar dipping oil recipe

Dilute it as a drink. This is so important! Most recommendations suggest a daily serving of 1–2 tbsp (15–30 mL) mixed with 8 oz water to be taken before or after meals.

Bottom line, always mix apple cider vinegar with water and consider using a straw.

Final Thoughts: Should You Use Apple Cider Vinegar During Pregnancy?

While apple cider vinegar may offer some health benefits, it’s important to be cautious during pregnancy. Always consult your doctor before using apple cider vinegar during pregnancy to ensure it’s safe for you and your baby.

FAQ

Can I drink apple cider vinegar while pregnant?

Yes! You can drink apple cider vinegar during pregnancy.

What kind of ACV is safe during pregnancy?

I recommend pasteurized ACV for safety. If you choose to consume organic, raw unpasteurized ACV do it cautiously and consult with your doctor first.

Can ACV help with heartburn or nausea during pregnancy?

No, there is no research to support this. It might actually make it worsen symptoms like heartburn which is common during pregnancy.

Are ACV gummies safe during pregnancy?

While apple cider vinegar itself may offer health benefits, the concentrated form in pills or gummies could be more acidic and might cause digestive discomfort or irritation. Additionally, some ACV pill products may vary in their ingredients and concentrations, making it harder to know exactly what you’re consuming.

Does apple cider vinegar affect getting pregnant?

Based on current evidence, there’s no evidence to show that apple cider vinegar directly helps with getting pregnant in humans.

Written by Heather Krawsek, dietetic intern
Reviewed by Carrie Weitzel, registered dietitian