Key takeaways

Apple cider vinegar (ACV) contains acetic acid, which may offer health benefits like killing bacteria, stabilizing blood glucose, and promoting weight loss by increasing feelings of fullness.
The ACV diet involves consuming one to two tablespoons of apple cider vinegar (either in a salad dressing or diluted in water, but not straight from the bottle) before or with meals to aid in weight loss, although results and methods may vary and are not conclusively proven.
While some studies and anecdotal evidence suggest benefits of ACV in weight management and diabetes control, conclusive scientific evidence is lacking, and it should not replace conventional treatments.
Potential downsides of ACV consumption include weakening tooth enamel, lowering potassium levels, altering insulin levels, and causing nausea, indicating that a balanced diet and exercise might be more effective for weight loss.

Apple cider vinegar (ACV) is one of the most versatile ingredients in your kitchen. Apple cider vinegar is a common ingredient in salad dressings or soups, while also serving as a natural disinfectant. But these days, the hype around apple cider vinegar is all about weight loss, with products ranging from apple cider vinegar gummies to dietary supplements made with ACV. The apple cider vinegar diet claims to have health benefits ranging from increased weight loss to keeping blood sugar levels stable in people with diabetes. Proponents of apple cider vinegar claim that adding ACV to your daily routine will aid weight loss. But does drinking apple cider vinegar really help you burn belly fat, or are there better alternatives? Let’s dig in.

What is apple cider vinegar?

Apple cider vinegar is true to its name. The juice of crushed apples, also known as apple cider, is fermented by adding yeast, turning the cider’s sugars into acetic acid, which gives off that distinctive vinegar scent. You may see reference to “the mother” on bottles of the fermented liquid. This probiotic is the blob or cobweb-looking substance in ACV that forms during the fermentation process. Some believe the mother is responsible for apple cider vinegar’s health benefits, but this hasn’t been proven.

While apples reign supreme in ACV, other types of vinegars have different main ingredients. White vinegar, for example, is made from alcohol, while balsamic vinegar is made from grapes. The British favorite, malt vinegar, is produced from barley kernels. Thanks to its high acidity, if stored in a cool, dark place and closed tightly, apple cider vinegar also has an indefinite shelf life.

What are the benefits of apple cider vinegar?

Apple cider vinegar, and its active ingredient—acetic acid, may have beneficial effects on your body, including killing bacteria, stabilizing blood glucose, and promoting weight loss. Acetic acid has historically been used as a disinfectant. It can kill bacteria that lead to acne or infection.

Research also indicates that ACV increases insulin resistance after a high-carbohydrate meal by improving insulin sensitivity, which can prevent blood sugar spikes after eating. Human studies have shown that ACV delays gastric emptying, also preventing blood sugar spikes, when given with a starchy meal. It has also been studied in rats, with results showing improvement in pancreatic beta-cell function (likely resulting in increased endogenous insulin production). Either way, the effect is especially beneficial for people with diabetes.

ACV can increase feelings of fullness, which can mean you eat less and lose weight. While it’s not possible to spot-reduce, losing weight overall can lead to a reduction in belly fat.

Some animal studies show that vinegar can reduce blood pressure, but there aren’t enough scientific studies to demonstrate this beneficial effect in humans. And while it’s a common myth that apple cider vinegar can slow the growth of cancer, there’s not enough scientific evidence to use it as a treatment yet.

What is the ACV diet?

So how do you take apple cider vinegar for weight loss? First, it’s important to understand that the apple cider vinegar diet isn’t a hard and fast eating plan, like trying keto (a high-fat diet) or cutting out dairy. Instead, it revolves around taking one to two tablespoons of apple cider vinegar, either before or with meals, to promote weight loss.

How to drink apple cider vinegar for weight loss

There seems to be many variations of the ACV diet. Some recommend mixing it with water only while others say it can be diluted in olive oil as a salad dressing. There’s also debate around how much apple cider vinegar for weight loss is necessary. Some say one to two tablespoons per day is okay; others claim that an apple cider vinegar detox requires two to three doses a day. Many people ask whether they should take ACV in the morning or at night. Some sources suggest taking it at night is best for blood sugar levels while others claim that taking it right before bed can trigger heartburn, GERD, and acid reflux.

Does apple cider vinegar help you lose weight?

For such an inexpensive, widely available product, there seem to be quite a few health benefits of apple cider vinegar, most of which are attributed to the acetic acid found in ACV—acetic acid is also in other vinegars, pickles, and foods containing vinegar, like sauerkraut. If you’re looking to lose body weight, there’s been some promising research, but it’s far from conclusive. It may have other health benefits too. For example, following an ACV may also help to prevent blood sugar spikes in people with prediabetes or Type 2 diabetes by blocking starch absorption, improve cholesterol levels, and help with acid reflux (although no research exists to back this claim up). The following studies had positive results when testing the benefits of ACV:

One eight-week study performed on mice with diabetes found that those who were fed a diet containing acetic acid had lower blood sugar levels than mice who ate a standard diet.
An animal study found that rats with diabetes who ate food containing apple cider vinegar saw an improvement in health markers for Type 2 diabetes.
Humans have benefited from acetic acid and ACV, too. A Japanese double-blind, 12-week trial discovered that, at the end of the study, subjects who ingested a drink containing vinegar had significantly lower weight (2.6-3.7 lbs.) , body mass index, waist size, and visceral fat than the subjects in the placebo group who didn’t have any vinegar. For weight loss, try taking a small amount, about 1-2 tablespoons before meals, but keep in mind that results are variable and not guaranteed–more rigorous research is needed to determine whether drinking in ACV is indeed effective for weight loss..
When taken with meals and complex carbohydrates, ACV also reduced after-eating blood sugar levels in adults with diabetes. A 2003 study points to vinegar improving insulin sensitivity after carb-heavy meals.
Another study suggests that acetic acid may regulate appetite.
In yet another small study of 12 adults, researchers found that when participants had vinegar with their bread, they reported being more full and had lower blood sugar levels than when they ate the bread alone.

So if you’re trying to lose body fat, is chugging apple cider vinegar the answer? Not so fast. While ACV may have health benefits for those without diabetes (both humans and rats), there isn’t yet conclusive evidence that shows what those benefits are. And even though apple cider vinegar may help diabetes patients control their symptoms, it should be considered an addition to a diabetes or prediabetes management plan, not a cure. If you’re thinking about adding ACV to enhance your overall health, the best option is raw, unfiltered apple cider vinegar with the mother in liquid form, which contains healthy bacteria and enzymes.

One interesting study out of the UK actually questioned whether apple cider vinegar’s purported effects on appetite and satiety aren’t due to vinegar’s health benefits at all, but rather its unpleasant taste. The results indicated that while vinegar intake does enhance satiety, the “effects are largely due to poor tolerability following ingestion invoking feelings of nausea.” Read: It’s not that people feel fuller after drinking vinegar, it’s that they don’t want to eat anything because they’re nauseated afterward. Not too promising.

“For most people, having more apple cider vinegar isn’t necessarily a bad thing, but it’s highly unlikely that it will lead to weight loss benefits,” says Rachel Trippett, MD, a family physician with the U.S. Public Health Service Indian Hospital in New Mexico. “You’re better off focusing on eating more whole foods like fruits, vegetables, and quality meats, and going to the gym than drinking apple cider vinegar.”

Are there drawbacks to apple cider vinegar safe for weight loss?

Still, if you’re on team ACV and want to try it, there are some downsides that you may want to consider…

ACV can weaken tooth enamel. The acetic acid it contains can erode your tooth enamel. Weaker teeth can lead to dental problems down the line, including tooth decay. If you are going to have apple cider vinegar as the main ingredient and not, say, in a salad dressing, it’s best to dilute it with some water or try apple cider vinegar pills.

ACV can mess with potassium levels. In some people, regular consumption of ACV has lowered potassium levels. If you’re already on a medication that can lower potassium, like some blood pressure medications, you’ll want to be cautious.

ACV can alter insulin levels. While ACV may be beneficial to people with diabetes, it may also alter insulin levels. You should be particularly careful with vinegars and speak to your healthcare provider before increasing your apple cider vinegar intake.

Alternative to apple cider vinegar for weight loss

A better source for weight loss tips is a licensed healthcare provider, nutritionist, or dietitian. They can help design a program that allows you to safely lose weight, while considering your lifestyle, daily habits, any medications, and more.

Additionally, there are several prescription medications that are approved by the U.S. Food and Drug Administration (FDA) for weight loss. Typically, these are prescribed to people who have health problems related to being overweight or obese. The ones approved for long-term use are:

Xenical (orlistat)
Qsymia (phentermine-topiramate)
Contrave (naltrexone-bupropion)
Saxenda (liraglutide)
Alli (available in a lower dose without prescription)
Plenity
Wegovy (semaglutide)

Some medications are appetite suppressants and have been approved by the FDA for short-term use—up to 12 weeks—only. While your healthcare provider may prescribe one of these for longer than 12 weeks, the side effects past this period are unknown. These medications include:

Your healthcare provider can evaluate whether your medical history makes you a good candidate for one of these prescription drugs and the best course of action.