Does Apple Cider Vinegar for Weight Loss Work?

Key takeaways:

Apple cider vinegar has been touted to have many health benefits. This has led to interest in using it for weight loss.
Some studies suggest that drinking apple cider vinegar may help with weight loss over time. But these studies are too small to say for sure.
Using apple cider vinegar is generally safe, but it can interact with some medications. Talk with a healthcare professional before using it as a supplement to lose weight.

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 does apple cider vinegar actually help with weight loss, and does science back it up?

What is apple cider vinegar?

Apple cider vinegar is made from crushed apples. It’s 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 it’s believed to be rich in nutrients and health benefits.

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?

Apple cider vinegar may help with weight loss, but 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.

While some small studies suggest similar findings, overall there’s no consensus. More recently, a large review of studies (both animal and human) concluded that there’s not enough evidence to say apple cider vinegar can help with weight loss.

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 these studies involved mice and rats, so 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 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.
Relieve sore-throat: Apple cider vinegar has 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 work any better than sports drinks for boosting energy levels.

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.

Low potassium and blood sugar levels

Drinking apple cider vinegar may also lower potassium levels (rare) 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 1 tbsp of apple cider vinegar into an 8 oz glass of water.

Most fruit juices are acidic, so avoid adding apple cider vinegar to fruit juices. Taking your vinegar drink along with solid food can minimize stomach upset and may help with glucose spikes after a high-carbohydrate meal.

Frequently asked questions

You should only have 1 serving of apple cider vinegar per day. Too much can cause an upset stomach. One serving a day, diluted in water, seems to be safe and well-tolerated.

Never drink apple cider vinegar by itself. Drinking straight apple cider vinegar can burn the sensitive tissues in your mouth and throat. And it can cause damage to the enamel of your teeth. Always mix apple cider vinegar into a glass of another liquid. And use a straw to avoid damage to your teeth.

There’s not much evidence to say when the best time is to drink apple cider vinegar. If you choose to take it at night, make sure to do it at least 30 to 60 minutes before bedtime to avoid acid reflux or heartburn symptoms when you lie down.

The bottom line

Apple cider vinegar is generally safe to consume if diluted in water. While the evidence is slim, there’s some promise to the idea that vinegar has weight-loss benefits. But larger and more long-term studies are needed to confirm the connection. Before you add apple cider vinegar to your diet, talk with a healthcare professional to see if it’s safe for you to use. Apple cider vinegar may interact with certain medications.

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Written by:

Eileen Qiu

Eileen Qiu previously wrote for USA Today, covering a wide range of topics, from housing and mental health to food insecurity. Writing for her school newspaper during her undergraduate years fostered her passion for journalism.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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