There are many health claims surrounding apple cider vinegar, including that it can promote weight loss.
People have used apple cider vinegar as a health aid for centuries. Today, people use it in food and drinks, and for its various health benefits.
Many studies on apple cider vinegar are small, but there is early evidence to suggest it may help:
- manageTrusted Source blood sugar levels
- supportTrusted Source the treatment of varicose veins
- killTrusted Source harmful bacteria and fungi
Apple cider vinegar is not a replacement for medical treatment, particularly for conditions that include diabetes, high blood pressure, or serious infections. Anyone with these conditions should seek advice from their doctor.
How it is made
Producers make apple cider vinegar by first making apple cider.
To do this, they mix apples, sugar, and yeast, and allow the mixture to ferment. This process creates alcohol.
Specific strains of bacteria then convert the alcohol into acetic acid. When all the alcohol is gone, the mixture becomes apple cider vinegar.
Because apple cider vinegar contains bacteria and yeast, some people claim it is a source of probiotics. Probiotics are microorganisms that benefit health.
In unrefined apple cider vinegar, bacteria and yeast form a loose clump at the bottom of a bottle that people call “the mother.”
Evidence suggests that apple cider vinegar may help with weight loss when people combine it with a reduced calorie diet and regular exercise.
A 2018 study on 39 people analyzed the impact of a low calorie diet and apple cider vinegar compared with a low calorie diet alone for 12 weeks. Researchers found that the participants who took apple cider vinegar:
- lost more weight
- had a lower body mass index (BMI)
- improved their cholesterol and triglyceride levels
These findings suggest apple cider vinegar may support other proven weight loss approaches.
A 2024 study on 120 Lebanese adolescents and young adults with overweight or obesity found that apple cider vinegar may help to reduce BMI, lower blood glucose, and lower cholesterol levels. In this study, participants consumed between 5 milliliters (mL) and 15 mL of apple cider vinegar first thing in the morning on an empty stomach.
Along with the diet and exercise they were already participating in before the study, the researchers found that the individuals all had reduced BMIs when consuming apple cider vinegar.
Another study from 2023Trusted Source found that apple cider vinegar, along with a typical healthful diet helped manage blood glucose levels in participants with type 2 diabetes. It also found that the individuals showed reduced weight, BMI, and hip and waist circumference.
It is important to note that while some studies find apple cider vinegar aids weight loss, these studies are small, with a low number of participants and only modest results.
Research so far shows that apple cider vinegar alone is unlikely to change a person’s BMI dramatically.
Side effects of apple cider vinegar
Apple cider vinegar is typically safe, but it may have side effects or disadvantages for some people.
The acidity of apple cider vinegar may wear away tooth enamel, especially if a person consumes it undiluted. For this reason, it is a good idea to dilute apple cider vinegar in food or drink.
A person may also wish to use a straw to drink it or to clean their teeth afterward.
Other potential side effects and interactions include upset stomach and potential damage to the esophagus.
Apple cider vinegar can also overburden the kidneys if people have a chronic kidney condition.
If a person has a preexisting health condition or takes any medication, they should consult a healthcare professional before trying apple cider vinegar.
How to use apple cider vinegar
A 2024 study found that individuals who consumed apple cider vinegar on an empty stomach first thing in the morning showed decreased BMI.
Individuals can consume apple cider vinegar in various ways. Some of these include:
- salad dressings
- pickling
- sauces
- marinades
- diluting it in a beverage