Apple Cider Vinegar for Weight Loss: Fact or Fiction?

For centuries people have been using vinegar for medicinal purposes. As far back as 420 B.C., Hippocrates was using it to help heal wounds. But the ways people use vinegar have evolved over time. Now, people drink vinegar — specifically apple cider vinegar — to burn fat and promote weight loss. But where did this idea come from, and does science back it up? 

What is apple cider vinegar? 

Apple cider vinegar is made from crushed apples and is the product of apple juice that has fermented. This is the process where the sugars in apple juice turn into acetic acid as it ages slowly over time. This is often a two-step process, completed by adding yeast and probiotics (good bacteria). 

Once the probiotics are added, a gel-like layer forms as the mixture becomes vinegar. This layer is called the “mother” and is believed to be rich in nutrients and health benefits. 

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People use apple cider vinegar in a variety of ways, including as a:  

• Supplement

• Cleaning agent

• Marinade in cooking

• Deodorizer

• Preservative 

Does apple cider vinegar help you lose weight? 

Many people think apple cider vinegar burns fat and helps with weight loss. There’s very little long-term evidence to back up that claim. A 2009 study out of Japan looked at whether drinking vinegar could help people lose weight. The researchers found that people who drank a daily beverage with 1 tbsp to 2 tbsp of vinegar lost 2 lbs to 4 lbs after 12 weeks. And those who didn’t lost no weight. 

The results of the study are promising, but not entirely conclusive on apple cider vinegar and weight-loss benefits.

One small study found that drinking apple cider vinegar while eating a high-carbohydrate meal caused participants to eat fewer calories (200 to 275 calories) throughout the rest of the day. But the study was too small and short term to be able to draw conclusions from it. 

In terms of the idea that apple cider vinegar can burn fat, there’s no human research to back it up. Some animal studies have shown that acetic acid, a component of apple cider vinegar, may increase fat-burning genes and reduce belly fat. But, since these studies involved mice and rats, they’re likely not applicable to humans. 

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What are other health benefits of apple cider vinegar?

Apple cider vinegar is believed to have a range of health benefits. Some reported uses are backed by scientific evidence, but others don’t have the research to support its use. 

Many people use apple cider vinegar to:

• Lower blood sugar levels: There are several reputable reports showing that apple cider vinegar can lower blood sugar levels. This effect could be helpful for people with prediabetes or metabolic syndrome. 

• Suppress appetite: One study found that apple cider vinegar could decrease appetite and reduce eating for 24 hours. They didn’t see the same effect in the long term, however.

• Help in digestion: Some people report that apple cider vinegar helps with bloating. But there’s not enough scientific evidence to support the claim.

• Improve cholesterol levels: There’s evidence that apple cider vinegar can improve total cholesterol, at least in the short term. 

• Help with acne and improve skin health: There are anecdotal reports of improvement of acne with apple cider vinegar use. But there’s no strong scientific data that supports its use for skin conditions. And dermatologists warn that apple cider vinegar can damage skin if used inappropriately.

• Help with polycystic ovarian syndrome (PCOS): One study found that drinking a vinegar beverage could help restore ovarian function in people with PCOS. The authors speculate this effect may be due to improving insulin sensitivity.

• Helps heartburn and acid reflux: There’s some data that people report improvement in heartburn and acid reflux symptoms with apple cider vinegar. But the evidence isn’t strong.

• Sore throat relief: Apple cider vinegar does have antimicrobial properties, but it can cause tissue damage due to its high acid content. Due to inconsistent contents and labeling, apple cider vinegar products may not be reliable for sore throat relief.

• Provide a natural energy boost: Some use apple cider vinegar to combat fatigue, but it hasn’t been shown to be any more effective than sports drinks for boosting energy levels. 

There are small studies that may support using apple cider vinegar to lower the blood sugar and cholesterol, but more research is needed to confirm if this is a true health benefit. 

Are there any side effects to an apple cider vinegar diet?

Apple cider vinegar is very acidic, and this can cause some gastrointestinal side effects in some people. The high acid content can damage the lining of the esophagus or cause stomach upset. That’s why you shouldn’t drink it on its own. Instead, dilute it in water: 1 tbsp of apple cider vinegar in a full glass of water.

Drinking apple cider vinegar may also lower potassium levels or blood sugar levels. So talk with a healthcare professional before using it if you take diabetes medication or medications that may lower your potassium (like diuretics). Using apple cider vinegar may interact with these medications. 

Side effects of low potassium levels and low blood sugar can include:

• Fatigue

• Shakiness

• Irregular heartbeat

• Muscle weakness

How to safely take apple cider vinegar

Not much is known about how to drink apple cider vinegar for weight loss, specifically. In general, nutritionists recommend mixing a tablespoon of apple cider vinegar into an 8 oz glass of water. Most fruit juices are acidic, so adding apple cider vinegar to fruit juices should be avoided. Taking your vinegar drink along with solid food can minimize stomach upset and may help with glucose spikes after a high-carbohydrate meal.

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Written by:

Eileen Qiu

Eileen Qiu has a master’s degree in journalism from Boston University. She previously wrote for USA Today, covering a wide range of topics, from housing and mental health to food insecurity.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

Reviewed by:

Frank Schwalbe, MD

Frank Schwalbe, MD, is an assistant professor of anesthesiology at the Yale School of Medicine. He has practiced anesthesiology for 30 years.

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