Apple cider vinegar for weight loss: does it work?

Apple cider vinegar has been promoted as a health tonic for years. You may have even heard that taking a shot of it daily will improve your health and help you lose belly fat. Let’s take a look at the health benefits of apple cider vinegar, its risks, and how to consume it safely. 

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Apple cider vinegar (ACV) is created from apples through a two-step fermentation process. 

First, cut or crushed apples are combined with yeast. The yeast converts the sugar in the apples into alcohol. Next, bacteria are added, which ferments the alcohol and produces what’s called acetic acid. 

If the name sounds familiar, it’s because you likely have some in your pantry. Acetic acid is the active component in both white vinegar and apple cider vinegar. White vinegar contains 5–10% acetic acid while ACV has about 5–6%. ACV also contains water, other acids, and minerals. 

Apple cider vinegar typically takes about one month to make, although the process can be sped up.

One of the major health claims of ACV is it helps with weight loss. There is a chance it could help (and some people claimed it has), but most of the evidence is anecdotal or from animal studies. 

Some studies suggest ACV may promote weight loss by (Frost, 2014; Konda, 2009; Yamashita, 2007):

• Increasing metabolism 

• Reducing body fat storage

• Increasing how much fat you burn

• Suppressing appetite

• Increasing satiety or fullness

But again, these studies are only in animals, so we don’t know if ACV would have the same effects in humans.

While we don’t know if ACV will help you shed pounds, it may offer other benefits including:

• Lowers blood sugar: A small 2010 study found that consuming two teaspoons of vinegar with meals containing complex carbs helped prevent blood sugar spikes (Johnston, 2010). Another study found that vinegar helps improve insulin sensitivity and lowers insulin levels in people with type 2 diabetes (Johnston, 2004).

• Improves PCOS symptoms: A very small study of seven people found drinking an ACV beverage each day improved ovulation, fasting glucose, and hormone balance in women with polycystic ovarian syndrome (PCOS) (Wu, 2013). 

• Improves lipid levels: Animal research suggests acetic acid helps lower triglyceride and total cholesterol levels (Kondo, 2009; Hadi, 2021).  

• Lowers blood pressure: An animal study found vinegar changed gene expression and lowered blood pressure in rats with high blood pressure (Na, 2016).

• Kills harmful bacteria and viruses: Research suggests vinegar has antibacterial and antiviral properties. The acids in vinegar may be able to prevent food-borne illnesses caused by bacteria like E. coli (Entani, 1998).

When consuming a product that’s very acidic like vinegar, it’s important that you don’t drink it straight. You may have heard suggestions to take a shot of ACV straight, but you need to dilute it first to reduce the risk of nausea or burning your throat.

Here are some safe ways you can incorporate ACV into your diet:

• Add a tablespoon to a glass of water

• Combine it with olive oil to create a salad dressing

• Use it to pickle vegetables

• Mix lemon and ACV in a hot cup of tea

• Add it to egg or tuna salad

Apple cider vinegar tablets are also available as a dietary supplement. However, the U.S. Food and Drug Administration (FDA) doesn’t regulate supplements for safety or effectiveness. Talk with a healthcare provider before starting any new dietary supplements. 

Here are some of the risks associated with taking too much ACV:

• Damage tooth enamel. The high acidity of vinegar could damage teeth if not properly diluted or too much is consumed.

• Throat or esophagus burns. Injuries like esophageal burns have been reported after taking too much ACV (Hall, 2005)

• Lower blood sugar levels. Some research suggests ACV lowers blood sugar and increases insulin sensitivity. This means it could lead to dangerous drops in blood sugar if taken alongside medications that lower glucose levels. 

• Nausea and digestive problems. Any dietary supplements or foods can aggravate the digestive system. Some people have reported nausea and discomfort from taking apple cider vinegar. 

• Delayed stomach emptying. Research suggests vinegar may slow digestion by keeping food in your stomach for longer (Hlebowicz, 2007). While this may help with weight loss, it could increase symptoms for people with gastroparesis or acid reflux.

More research is needed before the benefits and risks of apple cider vinegar become clear. The current scientific evidence is only in small studies or animal research. 

You can add a safe amount of ACV to your diet if you’d like, but consider trying one of these other proven weight loss methods if that’s your goal.

• Mindful eatinghelps bring awareness to how much you’re eating and prevents mindless snacking.

• Track foodto keep track of how much you’re eating and how many calories you’re burning.

• Eat more fiber to support healthy digestion, increase feelings of fullness, and support a healthy weight.

• Eat a balanced diet full of protein, fat, and carbohydrates to fuel your body with all the nutrients it needs.

• Be mindful of overeating and emotional eating to prevent consuming too many calories.

• Get enough sleep to help your body recover and stay healthy.

• Manage stress with meditation, walking outdoors, or other coping strategies.

• Stay hydrated by drinking plenty of water. 

• Meet with health professionals like doctors, dietitians, or nutritionists, for support and advice.

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How we reviewed this article

Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

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Current version

February 16, 2022

Written by

Ashley Braun, RD, MPH

Fact checked by

Steve Silvestro, MD

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About the medical reviewer

Steve Silvestro, MD, Ro

Dr. Steve Silvestro is a board-certified pediatrician and Associate Director, Clinical Content & Education at Ro.