Does Apple Cider Vinegar Help With Weight Loss?

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. But does apple cider vinegar actually help with weight loss? We took a closer look at the science to bring you some answers.

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 the juice 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 not enough long-term evidence to draw firm conclusions. 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 drink the beverage lost no weight.

There are other small studies with similar findings. But given there have not been any larger studies, experts are still hesitant to say apple cider vinegar helps. A couple reviews have tried to get more answers by combining all the data from these smaller studies and analyzing it together: 

• One large review of 13 human studies concluded that there’s not enough evidence to say apple cider vinegar can help with weight loss.

• A more recent review of 10 randomized control trials in people with diabetes or obesity found that daily consumption helped decrease weight, body mass index (BMI), and waist circumference.

Some interesting animal studies have also 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 we don’t know if they apply to humans. 

How much apple cider vinegar should you drink to lose weight?

In the studies above in which apple cider vinegar helped with weight loss, participants drank it every day. 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 it may help with glucose spikes after a high-carbohydrate meal.

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. The study didn’t see the same effect in the long term, however.

• Help 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 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 in the wrong way.

• Ease 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.

Can drinking apple cider vinegar cause side effects?

Apple cider vinegar is very acidic. This means it has the potential to damage the tissues it comes into contact with. These include:

• Teeth enamel

• The lining of the esophagus or stomach 

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. 

There are also a couple other potential side effects to be aware of.

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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:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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