By now, most of us know that fad diets are unlikely to work long-term, but that doesn’t stop the wellness world from booming with quick-fix “hacks”—apple cider vinegar for weight loss being one of them. There are hopes that it could be the sought-after, naturally-sourced magical elixir to dropping pounds, so we asked some experts to cut to the chase: Does it really work?
Meet the Experts: Jessica Cording, R.D., author of The Little Book of Game-Changers, Vanessa Rissetto, M.S., R.D., CEO and co-founder of Culina Health, Erin Palinksi-Wade, R.D., C.D.E., L.D.N., Carol Johnston, Ph. D., associate professor at Arizona State University, Amy Goodson, M.S., R.D., C.S.S.D., L.D., a dietitian in Dallas, Texas, et al.
A recent, small study out of Lebanon observed 120 people with obesity or overweight who were randomly assigned a placebo, five, 10, or 15 mL of apple cider vinegar over 12 weeks. The group that received the highest dose of apple cider vinegar saw reductions in body weight, some even dropping up to 15 lbs. But, do other studies back up these findings? Experts explain if you should try apple cider vinegar for weight loss, how much to take if you want to add it to your routine, and potential side effects.
What is apple cider vinegar?
Apple cider vinegar (a.k.a. ACV) is a fermented liquid made from apple juice, says Jessica Cording, R.D., author of The Little Book of Game-Changers. To make it, you ferment the sugar from apples, creating acetic acid—the main ingredient in vinegar.
“Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol,” says Vanessa Rissetto, M.S., R.D., CEO and co-founder of Culina Health. “In a second fermentation step, the alcohol is converted into vinegar bacteria.”
Taste-wise, apple cider vinegar has a strong, tart flavor with a hint of apples.
How does apple cider vinegar work for weight loss?
Let’s get one thing clear up front: The only scientifically sound, proven way to lose weight is by eating fewer calories than you burn (or entering a calorie deficit) and exercising regularly to burn off any extra. As for how ACV may help with that, the evidence is scant.
One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 lbs in 12 weeks. On the other hand, those who cut the same number of calories but didn’t consume ACV lost only 5 lbs.
In another study in Bioscience, Biotechnology, and Biochemistry, 144 adults with obesity were randomly assigned to drink either a placebo or one to two tablespoons of apple cider vinegar daily for 12 weeks. At the end of the study, those who drank two tablespoons had lost close to 4 lbs, while those who drank one tablespoon lost 2.5 lbs. (Those who drank the placebo actually gained a little bit of weight.) However, those findings alone don’t prove that ACV is a magic fat melter. “These studies were done on very small populations,” says Erin Palinksi-Wade, R.D., C.D.E., L.D.N. “But the consistent results indicate that ACV may be a beneficial tool in reducing body weight.”
Does apple cider vinegar have other health benefits?
More research is warranted to confirm the health benefits of ACV, but there is the most evidence around its potential for blood sugar management, says Gregory Curtis, M.D., a weight loss doctor and director of clinical care at knownwell. Studies have shown that drinking vinegar may improve insulin function and lower blood sugar when consumed after meals. A 2021 review also found that ACV consumption may benefit glycemic status in adults, but disclaimed that additional research is necessary to fully understand its health applications.
Ultimately, all the research on ACV and weight loss is from small studies—and it’s really hard to draw conclusions from those, says Cording. “We really don’t have any conclusive data on this,” she adds.
But it may help in other ways.
It may make you feel fuller, longer
Any satiety prompted by ACV is typically due to delayed gastric emptying, which happens when digestion slows, leaving you fuller, longer, explains Dr. Curtis. Nausea, which is a semi-common symptom of drinking ACV, he explains, may also cause some food aversion, but won’t necessarily cause fullness.
It could improve satiation
It’s also possible that ACV might directly make you want to eat less—this is what experts call improved satiation. One study by Carol Johnston, Ph.D., in the Journal of the Academy of Nutrition and Dietetics found that participants who drank the fermented liquid before a meal consumed up to 275 fewer calories throughout the rest of the day. But again, the reasons behind that are murky.
May curb blood sugar spikes
On top of that, ACV seems to have properties that could potentially support your weight-loss efforts. For instance, a 2013 study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes. Another 2010 study from the Annals of Nutrition & Metabolism shows that having two teaspoons of ACV during mealtime could help reduce sugar crashes and keep blood sugar levels stabilized. Why this happens isn’t totally clear, but nutrition researchers like Johnston, who has studied ACV at Arizona State University for years, suspect that compounds in the vinegar interfere with the absorption of some starches.
That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks. “So, if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed,” explains Amy Goodson, M.S., R.D., C.S.S.D., L.D.
Could help prevent cardiovascular disease
What’s more, a 2014 study from the Journal of Food Science suggests that vinegars, such as apple cider vinegar, can help reduce the effects of diabetes and prevent cardiovascular disease due to its antioxidant activity. Apple cider vinegar has high levels of a polyphenol called chlorogenic acid, which could help improve heart health by inhibiting the oxidation of bad LDL cholesterol.
Does apple cider vinegar help you lose body fat?
There’s not enough recent and conclusive evidence to say that ACV is a body fat or weight loss solution, says Dr. Curtis. “Overall, ACV is no magic bullet for weight loss based on the evidence at hand,” says Dr. Curtis. However, if you use ACV to replace more calorie-dense salad dressings and marinades that you use often, it could help you lose weight by cutting calories, Cording points out.
Should you try apple cider vinegar for weight loss?
Ultimately, it’s up to you. If you want to try ACV, stick with a tablespoon no more than twice daily, and always dilute it in eight ounces of water, recommends Palinski-Wade, which may increase the chances that it will boost your satiety and help keep your blood sugar steady.
If you can’t stomach the idea of drinking vinegar, think about working it into your meals instead. Try drizzling ACV and olive oil over a salad or steamed veggies, says Palinski-Wade. Or add a tablespoon of ACV to a smoothie.
To maximize the health benefits, choose an ACV that’s labeled raw and unfiltered. “Unfiltered versions contain proteins, enzymes, and healthy bacteria from the vinegar starter or mother,” Palinski-Wade says. Try Bragg Organic Unfiltered Apple Cider Vinegar or Spectrum Organic Unfiltered Apple Cider Vinegar.
Does apple cider vinegar have side effects?
As mentioned above, it may cause nausea or an upset stomach. And like all vinegar, ACV’s high acidity can irritate your throat and strip tooth enamel, Johnston says. Plus, “the acidity could bother you if you experience reflux,” adds Rissetto. With that being said, it’s best to stick to the above recommendation of no more than a tablespoon twice daily, diluted in eight ounces of water. “ACV should never be consumed straight,” Palinski-Wade warns.
And if you already have gastroparesis (paralysis of the stomach), use caution. One study noted may help delay the process of gastric emptying in those with type 1 diabetes.
“Definitely go slow with this one,” Cording adds. “I don’t recommend doing a shot or anything—that will really hurt your esophagus.”
Ultimately, Cording says, “whenever someone tells me that they want to be taking apple cider vinegar in liquid form or supplement form for weight loss, I usually try to steer them in another direction.”
