- Some people swear apple-cider vinegar (ACV) can help with weight loss.
- However, dietitians say research supporting the link between ACV and weight loss is weak.
- ACV may help some people manage blood sugar and cholesterol. But research is mixed.
Apple-cider vinegar (ACV) may be all the rage now, but it’s been around for thousands of years. This all-natural remedy is made simply by fermenting apples. While it’s a go-to in many kitchens, in health circles it’s gained a reputation as a magic elixir. In fact, ACV has been touted for everything from clearing up acne and reversing diabetes to melting away fat and promoting faster weight loss.
But is there actual science to back up these bold claims? To find out, we asked dietitians what they really think about apple-cider vinegar, especially for weight loss. Here’s what they told us.
Does Apple-Cider Vinegar Have Benefits?
If you’re wondering what ACV can—and can’t—do for you, here’s what you need to know.
It May Help Some People Manage Blood Sugar
While apple-cider vinegar is not a cure-all, some evidence suggests it might help manage blood sugar. But only for some people.
Jenna Braddock, M.S.H., RDN, CSSD, points to the results of one systematic review and meta-analysis on the impact of ACV on blood glucose and cholesterol. Its findings: Apple-cider vinegar consumption for eight weeks may help lower blood glucose, but only in people with diabetes (more on the cholesterol angle soon).
Another study reported similar results. In this study, volunteers with diabetes who consumed 30 milliliters (about 2 tablespoons) of apple-cider vinegar daily for eight weeks paired with a balanced eating plan experienced significant reductions in fasting glucose and A1C. However, a control group that also followed a healthy eating pattern (but didn’t consume ACV) had no reduction in A1C, and only a nonsignificant decline in fasting glucose. So, while ACV might be helpful if you have diabetes, there’s not enough research to show that it will lower everyone’s blood sugar.
If you’re wondering how ACV may help reduce blood sugar in people with diabetes, Cassandra Lepore, M.S., RD, points to its acetic acid. “Acetic acid in apple-cider vinegar may slow gastric emptying, delaying the passage of food from the stomach to the small intestine,” she says. This might also indirectly help people with diabetes lose weight. The reason? Slower digestion helps prevent sharp spikes and dips in blood sugar levels, says Braddock. This can keep you feeling full longer, reducing the likelihood of overeating.
It Won’t Help You Lose Weight
One of ACV’s most popular claims is that it can melt or burn away fat. However, dietitians say not so fast! “There is limited research to suggest that consuming apple-cider vinegar may help with weight loss,” says Joan Salge Blake, Ed.D., RDN, FAND. She explains that in studies where ACV was paired with a low-calorie eating plan, participants did lose weight. But the control groups, who didn’t consume ACV, also lost weight. So, it’s more likely that the healthy eating plan was behind their weight loss, rather than the ACV.
While there may be a few small studies that found a link, Manju Karkare, M.S., RDN, FAND, questions their methods. “While there may have been some studies that showed improved weight loss with daily consumption of ACV, most of these studies had inadequacies such as study design, duration of the study or number of participants,” she says.
Plus, lasting fat loss requires more than just one food or supplement, says Lepore. “Many people believe that apple-cider vinegar alone can lead to fat loss. But this overlooks the fact that lasting weight loss requires lifestyle changes like diet and exercise,” she adds.
It Might Help Lower Cholesterol
If there is one area where ACV shows promise, it’s in supporting healthy cholesterol levels. Remember that systematic review and meta-analysis that looked at blood glucose? It also examined ACV’s impact on cholesterol and found that consuming 15 mL of ACV per day significantly lowered total cholesterol. However, the greatest benefits were seen in people with type 2 diabetes. Interestingly, the study also revealed a link between ACV consumption and significant improvements in favorable HDL cholesterol, but only in healthy individuals. While these results are encouraging for heart health, they won’t result in weight loss.
If you’re wondering how ACV may lower cholesterol, experts believe it works by stimulating the body to excrete cholesterol building blocks, called bile acids. With fewer bile acids on board, the liver can’t make as much cholesterol, so blood cholesterol levels drop.
It Won’t Cure Your Digestive Issues
You may have heard that ACV can ease digestive woes, such as constipation or bloating, but there isn’t strong evidence backing this up either. “There’s a common claim online that apple-cider vinegar can cure digestive problems and reset the gut microbiome,” says Lepore. “In reality, the gut is highly complex and often requires more comprehensive interventions. And there is little to no evidence proving that ACV can resolve chronic digestive issues.”
But what about its supposed probiotic properties? While apple-cider vinegar is a fermented food, most ACV sold in stores is actually pasteurized. This process kills off any beneficial bacteria that might support digestive health. And even raw, unfiltered ACV doesn’t have enough live bacteria to qualify as a probiotic food, according to the National Institutes of Health.
Should You Try Apple-Cider Vinegar for Weight Loss?
The consensus among dietitians is that ACV is OK to add to foods and beverages. But they don’t recommend supplementing with it for weight loss. That said, if you love its flavor, go ahead and whisk it into a cider vinaigrette or a glaze for salmon or chicken. You can even stir it into mocktails.
No matter how you use it, be sure to dilute it with other liquids and avoid drinking it on its own. “I would not recommend consuming it as a stand-alone daily beverage, as it is very acidic and could damage your tooth enamel, increasing the risk of tooth decay,” says Salge Blake. Straight ACV can also make your throat burn and upset your stomach.
Our Expert Take
Apple-cider vinegar has been promoted as a magical remedy for various health issues, especially weight loss. Can it work for you? Dietitians say that right now there’s not enough research to support a link between ACV and weight loss. While there has been some encouraging research on its ability to help manage blood sugar, these findings only relate to people with diabetes. On the upside, ACV might help lower cholesterol, but more research is needed. And if you’re taking it to reduce bloating or help you poop, it’s unlikely to help there either.
Of course, if you love ACV’s flavor, go ahead and add it to your favorite salad dressing, sauce or mocktail. Just don’t drink it straight, as research has shown its acid can erode your tooth enamel. As in most cases, a food-first approach is the way to go!
