Apple cider vinegar (ACV) is likely not an effective weight loss solution. While ACV has some real benefits, it’s important to understand what it can and can’t do for weight loss.
Only limited research suggests apple cider vinegar may help you lose weight, and the findings aren’t conclusive or broad enough to prove that ACV works as a weight loss strategy.
One study published in 2018 found a possible connection between ACV and weight loss. All participants followed a reduced-calorie diet, but those who took daily apple cider vinegar saw more significant reductions in body weight and appetite, suggesting that ACV may boost existing weight loss efforts.
There are two parts to the theory behind why ACV may help with weight loss. One idea, based on older research from 2007, is that the fermented acid in ACV slows down your digestion and makes you feel fuller for longer. The other is that ACV helps lower and stabilize your blood sugar levels, reducing food cravings and contributing to more weight loss.
Still, more research is needed to conclude that apple cider vinegar can help with weight loss.
Even if adding a daily dose to your diet doesn’t help you lose weight, apple cider vinegar may benefit your health in other ways:
- Lower blood sugar: A 2021 analysis of studies found that consuming 1 tablespoon of ACV for at least 8 weeks lowered participants’ fasting plasma glucose (a measure of how much glucose is in the blood after not eating or drinking for at least 8 hours) and HbA1C levels (a measure of blood sugar levels over a 2- to 3-month period).
- Lower cholesterol: That same 2021 analysis also found that consuming 1 tablespoon of ACV for at least 8 weeks may lower total cholesterol and triglycerides. Lower cholesterol levels contribute to a lower risk of heart disease and stroke.
- Lower blood pressure: A 2022 analysis of studies found a link between a daily dose of 30 milliliters of ACV and a several-point decrease in blood pressure. Researchers don’t fully understand the association, but it’s possible that the fermented acid in ACV helps your body absorb calcium better, which may have a positive effect on your blood vessels and blood pressure in general.
- Better gut health: ACV is fermented and contains a small amount of probiotics, which can help the good bacteria in your stomach thrive.
Apple cider vinegar may not directly contribute to weight loss, but you can incorporate it into your diet to reap its other benefits.
Research suggests that the optimal dosage may be 1-2 tablespoons of apple cider vinegar diluted into 8 ounces of water.
You can also consume ACV in recipes for broths, dressings, and marinades. You can use it for pickling vegetables, adding some brightness to heavy dishes like potato salad and baked beans, and enhancing the flavor of baked goods.
Although apple cider vinegar is a common ingredient in many recipes, consuming it on a regular basis—especially if you don’t dilute it in a full glass of water—could have some risks or side effects, such as:
- Upset stomach: ACV may cause nausea, heartburn, indigestion, and upset stomach because of its high acid content.
- Tooth erosion: The acid in ACV may be damaging to your tooth enamel, the hard, protective outer layer of the tooth. In one study, people who drank 1 tablespoon of vinegar twice per day had more dental erosion than people who didn’t drink vinegar.
- Low potassium: There is a small chance that consuming ACV daily for several years could lower your potassium to a dangerous level, a condition called hypokalemia. This risk may be higher if you also take medications or supplements that affect your potassium levels.
- Medication interactions: Consuming ACV with certain medications, including some diabetes medications like metformin, may raise your risk of low blood sugar and low potassium levels.
