Does Apple Cider Vinegar Work for Weight Loss?

October 18, 2024

4 mins

Apple cider vinegar (ACV) has been a popular natural remedy for centuries, known for its ability to disinfect wounds, treat short-term illnesses, and promote gut health. 

This fruit vinegar has also been utilized to potentially help prevent certain types of cancer, neurological health conditions, and bacterial infections. 

Some studies suggest that apple cider vinegar may help reduce appetite by promoting a feeling of fullness sooner. While research on its effectiveness for weight loss is limited, apple cider vinegar is rich in antioxidants, which may support weight loss efforts.

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What is Apple Cider Vinegar?

Apple cider vinegar is fermented apple juice that has been used as a probiotic, natural preservative, and remedy in holistic medicine. Sometimes, people with diabetes or those looking to lose weight consume a recommended amount of one teaspoon (5 mL) of ACV weekly. However, research is still limited on whether ACV directly contributes to weight loss.

Other ways to consume apple cider vinegar include:

• Mixing a teaspoon of ACV into a cup of water daily

• Taking ACV capsules or gummies

• Adding ACV to smoothies

• Making a drink mixed with cranberry juice and ACV

Cranberry juice has phenolic compounds with antioxidant and anti-inflammatory properties similar to apple cider vinegar. However, there aren’t a lot of studies that verify the weight loss effects of this drink mixture.

How Much Apple Cider Vinegar Should You Consume?

To lower blood sugar levels, health experts recommend consuming between one to four teaspoons of apple cider vinegar (5 to 20 mL daily). Results from the study also showed how apple cider vinegar may improve how the body processes insulin. While weight loss is possible, it’s not a guaranteed effect of consuming ACV daily.

Benefits of Apple Cider Vinegar for Weight Loss

Many believe ACV helps with weight loss because it can potentially lower blood glucose levels, act as a detoxifying agent, and improve cholesterol. 

ACV is not particularly rich in nutrients and is fairly low in calories, but it contains many phenolic compounds, natural probiotics, and antioxidant properties. Acetic acid is a natural antibiotic in ACV that provides a good portion of its antioxidant benefit and tangy taste and smell.

There are a few studies suggesting that ingesting apple cider vinegar may decrease body mass and overall fat mass. Experts observed changes in the gut microbiome as well. However, evidence of ACV being as effective in weight loss in people is limited.

One study found that drinking one tablespoon (5 mL) of ACV for 12 weeks resulted in up to 15 pounds of weight loss. Health experts noticed that the more ACV consumed every week, the more likely participants were to see weight loss effects. Health experts also observed lower triglyceride levels — the most common fat in the body —  in participants who consumed ACV.

What are the Risks of Consuming ACV?

The acidity of apple cider vinegar is one of the main reasons a healthcare provider may suggest only consuming a limited amount. ACV can often irritate the esophagus over time if more than 20 mL is ingested on a consistent basis. There are some concerns that apple cider vinegar may slow gastric emptying — a process where food moves through the digestive tract into the small intestine to be further broken down.

Side effects

Consuming too many acidic foods can lead to harmful side effects including:

• Headaches

• Sore throat

• Irritability

• Sinus congestion

• Enamel erosion

More serious side effects like osteoporosis, hyperreninemia (high levels of blood renin levels), and hypokalemia (low levels of potassium) are rare.

Tips for Consuming ACV Safely

Drinking ACV with a straw helps prevent enamel erosion and protect teeth. Health experts recommend diluting ACV with water before drinking it, especially if you consume other acidic foods throughout the day.

There has been some speculation about the weight loss benefits of mixing baking soda with lemon juice and apple cider vinegar. However, consuming baking soda with ACV in large amounts can cause an imbalance in blood pH. 

Although there are a lot of options for ACV weight loss gummies and capsules, weight loss supplements do not have guaranteed results. If you choose to ingest ACV using supplements, consider looking for brands that have been third-party tested. This ensures that the supplement only contains the ingredients listed on the bottle.

Alternative Weight Loss Methods

Regardless of the approach, weight loss is going to be a gradual process that takes time. In addition to consuming a well-balanced diet and engaging in physical activity, consult a healthcare provider about weight loss treatment options.

Popular weight loss GLP-1 medications include Zepbound® (tirzepatide) and Wegovy® (semaglutide). However, the high demand for these drugs can result in lower availability and increased costs.

For less expensive and more accessible options, compounded semaglutide is available. Be sure to carefully follow instructions from a licensed healthcare provider before starting any medication.

How Rex MD Can Help

For those having trouble losing weight, Rex MD’s Weight Management Program can connect you with a licensed healthcare provider, access to weight loss medications like semaglutide, metabolic testing, and more. See if you qualify for the Rex MD Weight Management Program.