Does apple cider vinegar help with weight loss?

What does the research say?

Some studies have suggested that consuming apple cider vinegar - maybe a teaspoon a day or adding it to salad dressings - can help with weight loss.

In one study, 39 people followed a low-calorie diet for three months. Some of them took apple cider vinegar daily, while others did not. By the end of the study, the group who consumed apple cider vinegar lost slightly more weight than those who didn’t.

However, the study was small and short-term, so it’s unclear whether the vinegar was actually responsible for the extra weight loss¹.

It may boost insulin sensitivity

Insulin is a hormone that controls blood sugar, breaks down fat, and helps store energy. When your body doesn’t respond well to insulin-called insulin resistance-it makes more insulin, which keeps blood sugar high and can lead to type 2 diabetes.

Some research suggests that apple cider vinegar may improve insulin sensitivity, helping the body use sugar and burn fat more effectively.

Reema Patel, registered dietitian at Dietician Fit, notes that it might lower blood sugar and insulin levels during high-carb meals² which could help people with type 2 diabetes. However, the study was very small (only 29 people), and vinegar should not replace medical treatment.

The best way to manage blood sugar and support weight loss is a healthy diet, limiting refined carbs and sugar, and regular exercise.

It may help you feel full for longer

Research also suggests that apple cider vinegar may also help you feel full for longer, which could help reduce your appetite.

One review of studies that explored the short-term effects of apple cider vinegar found that people who consumed it with a meal felt full for two hours after eating and snacked less over the day. However, other studies carried out over longer periods did not find any link between apple cider vinegar and appetite suppression³.

Instead of relying on apple cider vinegar, it may be better to stick to a healthy diet with plenty of whole grains, which take longer to digest and help you feel fuller for longer.

It may help maintain healthy cholesterol levels

Other studies also suggest that apple cider vinegar may help maintain healthy cholesterol levels⁴. Cholesterol is a natural, fatty substance that is found in the blood, but having too much cholesterol can lead to heart disease.

Apple cider vinegar is acidic and can damage the enamel on your teeth, so it should be diluted or added to a salad dressing, instead of being consumed on its own. It may also cause an upset stomach and heartburn.

Vinegar can also change your insulin levels, so people with diabetes should be careful and speak to their doctor before trying any supplements or dietary changes that may affect their medication.

Overall, the results of studies are mixed. Apple cider vinegar alone - without eating a healthy diet and getting regular exercise - is unlikely to lead to weight loss.

However, it may help support a healthy diet for some people. It can be easily drunk by the teaspoon, or added to salads or vegetables to add flavour. And even if it doesn't help with weight loss, it can make a great addition to a salad dressing.

1. Beneficial effects of apple cider vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomised clinical trial.

2. Johnston et al: Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes.

3. The effects of vinegar/acetic acid intake on appetite measures and energy consumption: A systematic literature review.

4. Hadi et al: The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomised clinical trials.