Research showing that apple cider vinegar can help suppress your appetite is lacking, which means that it’s unclear whether consuming it can lead to weight loss. It may have some other health benefits, though having too much can cause side effects.
Apple cider vinegar has been used as a health tonic for thousands of years. Can adding apple cider vinegar to your diet also help you lose weight?
This article explores the link between apple cider vinegar, weight loss, and other potential health benefits. It also provides tips on incorporating apple cider vinegar into your diet.
First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the alcohol into acetic acid.
Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day.
Acetic acid is the main active component of apple cider vinegar.
Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term “acetic” comes from “acetum,” the Latin word for vinegar.
Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body.
About 5–6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid. One tablespoon (tbsp), or
A few studies have suggested that apple cider vinegar may promote fullness, which can decrease calorie intake. However, the evidence is inconsistent, and more research is needed to back up this claim.
In addition, those short-term studies that did show an appetite-suppressing effect used vinegar containing at least 24.6 millimoles per liter (mmol/L) acetic acid. There isn’t a guarantee that the vinegar you purchase will have that exact concentration, nor is there a guarantee that the effect will be the same at other concentrations.
In addition, some people may have a condition that makes apple cider vinegar harmful.
Gastroparesis, or delayed stomach emptying, is a common complication of type 1 diabetes. Timing insulin with food intake
Since apple cider vinegar has
It isn’t clear that apple cider vinegar can affect weight and body fat, as there’s only one study suggesting this and its findings haven’t been replicated.
The 2018 clinical trial involved 39 participants on restricted calorie diets, those who consumed about 2 tbsp (30 mL) of apple cider vinegar daily over 12 weeks lost significantly more weight and body fat than the participants who did not consume apple cider vinegar.
According to this study, adding 1 or 2 tbsp of apple cider vinegar to your diet may help you lose weight. It may also reduce your body fat percentage, help you lose belly fat, and decrease your blood triglycerides.
However, the participants were all either overweight or living with obesity based on their body mass index (BMI) and knew they were drinking the vinegar. This means there was no comparison between a control and a placebo group. The study also didn’t account for other factors that impact weight loss such as nutrition or exercise.
Learn more about how clinical trials work.
- Lowers blood sugar and insulin: When consumed with a high-carb meal, apple cider vinegar
has been shownto significantly lower blood sugar and insulin levels after eating.
- Improves insulin sensitivity: Studies suggest that consuming vinegar with a high-carb meal
may help improveinsulin sensitivity.
- Lowers fasting blood sugar: Research has found an association between consuming apple cider vinegar and a significant lowering of fasting blood glucose and glycated hemoglobin.
- Decreases cholesterol levels: A
2021 research reviewof nine clinical trials found that apple cider vinegar reduced total cholesterol and triglycerides.
- Kills harmful bacteria and viruses: In vitro
researchshows that apple cider vinegar may be a powerful fighter against E. coli and S. aureus bacteria as well as resistant Escherichia coli (rE. coli) and methicillin-resistant Staphylococcus aureus (MRSA).
There are a few ways to include apple cider vinegar in your diet, though there isn’t enough evidence to suggest consuming it can help you lose weight.
It can also be used for pickling vegetables, or you can simply mix it into water and drink it.
The amount of apple cider vinegar used for weight loss is 1–2 tbsp (15-30 mL) per day, mixed with water.
It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.
Taking more than this isn’t recommended because of potentially harmful effects at higher dosages, such as drug interactions or the erosion of tooth enamel. It’s also best to start off with
It’s important to mix apple cider vinegar with water. Undiluted vinegar may burn the inside of your mouth and esophagus.
Learn about the 7 side effects of too much apple cider vinegar.
Does apple cider vinegar help you lose belly fat?
There is limited research to support the use of apple cider vinegar for weight loss and general body fat loss, and there’s no current evidence that it can specifically help you lose belly fat. One clinical trial on this question is currently ongoing.
How much apple cider vinegar should I drink to lose weight?
About 1–2 tbsp (15–30 mL) of apple cider vinegar per day is recommended to obtain full weight loss benefits. For best results, mix it with water and drink it.
How to lose belly fat in 2 weeks?
It’s difficult to lose belly fat quickly, nor is it necessarily sustainable. The best way to lose weight is to do it slowly while exercising and eating a balanced diet. In addition, you can try one of these 18 effective tips to lose belly fat (backed by science).
Consuming a moderate amount of apple cider vinegar may promote weight loss, but the evidence suggesting this is insufficient. Research shows, however, that it may have a number of other health benefits.
Other types of vinegar may provide similar benefits, although the effect of the vinegar may vary based on its specific acetic acid content.