Apple Cider Vinegar for Weight Loss: Does It Work?

Quick Answer: Apple cider vinegar may lead to small, short-term weight changes when combined with diet and exercise. However, evidence is limited, and a widely publicized 2024 study was later retracted due to data concerns. ACV isn't a magic solution, and focusing on eating nutrient-dense foods, maintaining a calorie deficit, and staying active is the way to go for weight loss.

Last updated: January 2nd, 2026

Apple cider vinegar (ACV) has been trending as a weight-loss “hack” for years. Scroll through wellness content online and you’ll find countless claims that it melts fat, boosts metabolism, and suppresses appetite. What most social media posts fail to mention, however, is that the scientific evidence behind these claims is limited and far less dramatic than influencers suggest.

That doesn't mean ACV is worthless. It can have some legitimate benefits, just not the dramatic weight loss results it's praised to have. 

Does apple cider vinegar help with weight loss? We review the science, benefits, risks, and safe use of ACV.

What Is Apple Cider Vinegar and How Is It Made?

Apple cider vinegar is made through a two-step fermentation process. First, crushed apples are combined with yeast, which converts the sugars into alcohol. Then bacteria are added to ferment the alcohol into acetic acid, which is the main active compound that gives vinegar its sour taste and strong smell.

The “mother,” the cloudy strands floating in unfiltered ACV, is a colony of acetic acid bacteria, enzymes, and trace proteins formed during fermentation. While it may look impressive, there’s limited evidence that the mother provides weight-loss benefits beyond those of filtered vinegar.

Apple cider vinegar typically contains about 5–6% acetic acid, similar to other vinegars. It also provides small amounts of probiotics and apple-derived polyphenols, along with trace levels of potassium and amino acids. However, some of these nutrients are present in minimal quantities and are not nutritionally significant compared to consuming whole fruit.

Does Apple Cider Vinegar Help With Weight Loss?

Here's where things get complicated. In early 2024, a study published in BMJ Nutrition, Prevention & Health made headlines claiming apple cider vinegar could help people lose significant weight. The findings went viral, seemingly validating what ACV enthusiasts had been saying for years.

In October 2025, that study was formally retracted.

The BMJ Group pulled the paper after researchers raised serious concerns about data quality, statistical analysis, and implausible results. As nutrition researcher Eric Trexler pointed out, the reported weight loss rivaled what's seen with expensive prescription medications like Ozempic, which raised red flags.

This doesn’t mean all research on apple cider vinegar is meaningless. However, it does mean the evidence must be interpreted cautiously. The remaining studies are small, short-term, or inconsistent, and do not reliably support dramatic or sustained weight-loss claims. 

More research is needed, however, here's some of the current research:

1.  Weight loss. A 2018 study of 39 people found that those who consumed ACV while following a reduced-calorie diet lost slightly more weight than those who just dieted. But both groups lost weight. This study was small and short-term.

A 2009 Japanese study often cited in ACV discussions found participants who consumed 1-2 tablespoons of vinegar daily lost 2-4 pounds over 12 weeks compared to those who didn't. This study is also short-term.

2. Satiety. Some research suggests vinegar may help you feel fuller after meals, possibly by slowing stomach emptying. However, one study noted this fullness came partly from nausea, which is not exactly a pleasant weight loss strategy.

3. Blood Sugar Management. The strongest evidence for ACV relates to blood sugar management, not weight loss directly. Studies suggest it may help reduce post-meal blood sugar spikes by interfering with starch absorption. Since blood sugar swings can trigger cravings, this might indirectly support weight management.

For a more comprehensive look at evidence-based approaches to weight loss, see our Complete Guide to the Best Foods for Weight Loss.

Other Potential Benefits

While the weight loss evidence is limited, ACV may offer other benefits worth considering:

1. Blood sugar regulation. Some studies have shown that consuming vinegar with high-carb meals can improve insulin sensitivity and lower blood sugar responses. This is particularly relevant for people with prediabetes or type 2 diabetes, though anyone taking diabetes medication should consult their doctor first.

2. Triglyceride reduction. Some research shows a modest effect on lowering blood triglycerides in both obese individuals and those at healthy weights. The 2009 Japanese study found lower triglyceride levels in vinegar-consuming participants.

3. Antimicrobial properties. Vinegar has been used as a disinfectant and preservative for centuries. While you shouldn't rely on it to treat infections, it does have legitimate antimicrobial uses in food preparation.

If you're exploring supplements and natural approaches to support weight loss, our Guide to the Best Supplements for Weight Loss covers options with stronger research backing.

Apple Cider Vinegar Side Effects and Safety Risks

ACV isn't dangerous for most people when used properly, but there are real risks to understand:

1. Tooth enamel erosion. The acidity in ACV can damage tooth enamel over time. Never drink it straight, always dilute it in water. Some people drink it through a straw to minimize contact with teeth, then rinse their mouth afterward.

2. Digestive irritation. Drinking ACV on an empty stomach can cause nausea, heartburn, and stomach discomfort. People with existing digestive issues like gastroparesis (delayed stomach emptying) should be particularly cautious, as ACV can make this condition worse.

3. Throat and esophagus damage. Undiluted vinegar can burn the delicate tissues of your throat and esophagus. There are documented cases of injury from drinking concentrated ACV.

4. Potassium depletion. ACV may lower potassium levels. Low potassium can cause muscle weakness, cramps, and heart rhythm issues.

5. Drug interactions. ACV can interact with diabetes medications, diuretics, and certain heart medications. If you take any prescription drugs, talk to your doctor before adding ACV to your routine.

How to Use Apple Cider Vinegar Safely

If you choose to try apple cider vinegar despite the limited weight loss evidence, here's how to do it safely:

Always dilute it. Mix up to 1 tablespoons (15ml) of ACV in a full glass of water (8-10 ounces). Never drink it straight.

Take it with food. Consuming ACV before or during meals is safer than drinking it on an empty stomach and may provide more benefit for blood sugar control.

Don't drink more than one serving a day. Most studies showing any benefit used doses under 2 tablespoons per day. More isn't better and increases your risk of side effects.

Use it in cooking. Drinking ACV isn't the only way to consume it. ACV can be used as a salad dressing ingredient, in marinades, or added to soups. You get the potential benefits without the concentrated acidity hitting your teeth and throat directly.

Who Should Not Take Apple Cider Vinegar

Some people should be cautious about consuming apple cider vinegar or consult a doctor first. This includes:

1. People with gastroparesis or other digestive disorders that affect stomach emptying should avoid ACV, as it can worsen symptoms.

2. Anyone taking diabetes medications needs to be careful, since ACV can affect blood sugar levels and potentially cause dangerous drops when combined with insulin or other glucose-lowering drugs.

3. People on diuretics or heart medications should talk to their doctor, as ACV may interact with these drugs and affect potassium levels.

4. Those with a history of eating disorders should approach any "weight loss hack" with caution and ideally discuss it with a healthcare provider first.

The Bottom Line

Apple cider vinegar isn't the weight loss miracle that social media makes it out to be.

The most viral study supporting dramatic results was retracted due to data problems, and the remaining research shows only modest effects, with a few pounds over several months, and only when combined with diet and exercise changes. These studies are also short-term and may not be reliable. 

That said, ACV isn't snake oil either. It may help with blood sugar control after meals, could contribute to feeling slightly fuller, and has some evidence for modest triglyceride reduction.

As a low-calorie addition to salad dressings or marinades, it's a reasonable choice.

But if you're serious about weight loss, focus on what actually works: eating nutrient-dense foods, maintaining a calorie deficit, staying active, and getting enough sleep. ACV might be a small supporting player, but it's not the star of the show.

Ready to focus on the fundamentals? The Clean Eatz Kitchen Weight Loss Meal Plan delivers calorie-controlled, protein-rich meals that take the guesswork out of eating well—no vinegar shots required.

Frequently Asked Questions

Does apple cider vinegar actually help with weight loss?

The evidence is limited. While some studies suggest modest effects on appetite and blood sugar, a prominent 2024 study claiming significant weight loss was retracted in October 2025 due to data quality issues. Most research shows only minor effects when ACV is combined with diet and exercise, not dramatic results from ACV alone. These studies are also small and short-term.

How much apple cider vinegar should I take for weight loss?

If you decide to try apple cider vinegar, keep it simple and conservative. Stick to about 1 tablespoon (15 ml) total per day, always diluted in a full glass of water. Some people prefer splitting that amount into smaller servings with meals, but more isn’t better. Avoid going over 2 tablespoons (30 ml) in a day, and never drink it straight—the acidity can damage tooth enamel and irritate your throat and stomach.

When is the best time to drink apple cider vinegar?

Even among people who support apple cider vinegar for weight loss or other health benefits, there’s no clear agreement on the best time to take it or how much to use each day. Avoid drinking it on an empty stomach, as this can cause nausea and digestive discomfort in some people.

What are the side effects of apple cider vinegar?

Side effects include tooth enamel erosion from the acidity, throat irritation, nausea, digestive discomfort, and potential worsening of gastroparesis. ACV may also lower potassium levels, which is concerning for people on certain medications. Always dilute ACV and consult your doctor if you have existing health conditions.

Is apple cider vinegar better than other types of vinegar for weight loss?

Not necessarily. Most research on vinegar and weight loss has studied acetic acid in general, not apple cider vinegar specifically. The acetic acid content is similar across vinegar types. ACV may contain additional compounds from apples, but there's no strong evidence these provide extra weight loss benefits.

Disclaimer: This content is provided for general informational and educational purposes only and is not intended to serve as medical, nutritional, or health advice. It should not be used to diagnose, treat, cure, or prevent any disease or health condition. Always seek the guidance of a qualified healthcare professional with any questions regarding diet, supplements, or health-related decisions.