How much weight can you lose with apple cider vinegar

• Yes, apple cider may help with weight loss, but only alongside a healthy diet and workout routine. 
• Apple cider vinegar erodes enamel and irritates the throat, so dilute with water before drinking. 
• For weight loss, consume apple cider vinegar before meals and stick to two tablespoons daily. 

The wellness trend of drinking apple cider vinegar — or fermented apple juice — has recently gained popularity due to claims it aids in weight loss, among many other benefits. While some small studies indicate apple cider vinegar may help with weight loss, more research is needed to determine its long-term effects and overall health benefits. 

Here's what the research says about apple cider vinegar and weight loss, and what you need to know before trying it. 

Yes, apple cider vinegar may help with weight loss according to some small studies, but it most likely will not help you shed substantial pounds, says Daniela Novotny, RD, a senior instructor of biomedical sciences at Missouri State University. 

Studies on the effects of apple cider vinegar so far are small and more research is needed to draw definitive conclusions about its effects, says Melissa Mitri, a registered dietitian with her own private practice. Here is what the research says: 

• A 2018 review found apple cider vinegar may prevent blood sugar spikes. This might help limit weight gain, but more research is needed.
• In a small 2009 study, obese adults who took one to two tablespoons of apple cider vinegar a day lost more weight over 12 weeks than participants who took a placebo. 
• In a 2018 study, participants who were on a reduced-calorie diet and who drank two tablespoons of apple cider vinegar with lunch and dinner lost an average of 8.8 pounds in 12 weeks. The participants who did not take apple cider vinegar lost only five pounds during the same period of time on the lower-calorie diet. 

Other studies have shown that vinegar may also increase satiety, resulting in fewer calories consumed and, therefore, aid weight loss. 

Therefore, apple cider vinegar may have a modest effect on weight loss, but studies so far on the topic are limited, and more substantial research is needed, Mitri says. 

Apple cider vinegar side effects

For the most part, apple cider vinegar is safe to consume, Novotny says. But, due to its high acidity, there are some potential side effects, like:

• Eroding tooth enamel
• Irritating your throat and esophagus 
• Exacerbating acid reflux
• Amplifying the blood-sugar-lowering effects of diabetes medication. If you take diabetes medication, talk to your doctor before trying apple cider vinegar for weight loss or any other reason. 

How to use apple cider vinegar for weight loss

When consumed in moderation, apple cider vinegar doesn't appear to pose any significant health risks, Novotny says. If you do decide to try apple cider vinegar for weight loss, here are some safe ways to consume it:

• Dilute one tablespoon of vinegar in one cup of water. You could also add apple cider vinegar to a cup of warm tea with honey and lemon to improve taste.
• Make a homemade salad dressing with apple cider vinegar, olive oil, dijon mustard, honey, and garlic. 
• Try apple cider vinegar pills, tablets, or gummies. You can find these over-the-counter in the vitamin section of most drug stores. 
• Limit consumption to one to two tablespoons a day to reduce potential side effects.  

Since the research hasn't definitively proven apple cider vinegar helps with weight loss for all, there isn't good data to suggest how long you may need to take it to see results. The limited human studies suggest apple cider vinegar may help promote weight loss in obese people over a three-month period, but larger studies are needed in order to make recommendations, Mitri says. 

Insider's takeaway 

Some small studies have indicated apple cider vinegar may help with weight loss, but more research is needed. Even so, it most likely will not help you shed substantial pounds, and it's best to create a comprehensive weight loss plan with a doctor or registered dietitian.

If you decide to try apple cider vinegar, dilute it in water or use it to make your own salad dressing. If you decide to consume apple cider vinegar stick to about one to two tablespoons a day. 

Erin Heger is a freelance journalist located in the Kansas City area. She primarily covers stories related to healthcare policy, maternal mental health, parenting, and personal finance. Her work been featured in The Atlantic, Rewire.News, Refinery29, HuffPost, and more. 

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There is no magic bullet for weight loss.

My main job as an emergency physician is to rule out life-threatening causes of what brings people to the ER. But I value those rare opportunities during a quiet shift to talk with patients about proven dietary or exercise regimens they could adopt to improve their overall health.

A lot of my patients don’t have a primary care doctor, can’t get an appointment or lost their job and health insurance during the pandemic; their ER visit is one of the few times they can ask a doctor their burning lifestyle questions.  

Recently, a patient asked me about apple cider vinegar pills. He’d read on the Internet that they help with weight loss. Apple cider vinegar is proven to control blood sugar spikes in some type 2 diabetics and reduce LDL cholesterol. But does the science support it as a weight loss method?

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Apple cider vinegar is made from apples that have been processed, distilled and fermented. Acetic acid is the active ingredient in apple cider vinegar (as in all vinegars) and is likely the driver of any health benefits. But its acidic nature and high potential for damage to tooth enamel and GI tract lining if consumed undiluted in large quantities likely limits both research studies and widespread use. This has not stopped supplement manufacturers from packaging it into pills, perhaps to make it more palatable to consumers.

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Scientific studies on apple cider vinegar’s ability to help with weight loss are limited. In one small study, 39 participants who took 2 tablespoons of apple cider vinegar daily lost 3-4 pounds at the end of 12 months. In a larger study of 175 overweight participants who were given 2 tablespoons of regular vinegar daily, researchers observed a similar weight loss of 2-4 pounds. While significant, such meager results pale in comparison to other proven diets, exercise and weight loss programs.

Anecdotally, some patients report that including a tablespoon of diluted apple cider vinegar in their diet makes them feel fuller faster and reduces snack cravings between dinner and bedtime. A small study claimed that the level of satiety (feeling full) was related to amount of acetic acid consumed. So perhaps apple cider vinegar helps with weight loss through appetite suppression? But until we have more solid research, the jury is out.

Certainly, other vinegars like balsamic and wine vinegars have long been an important part of the Mediterranean diet. In addition to helping diabetics avoid post-meal sugar spikes, one of the best studied benefits of vinegar is its anti-oxidant ability to control or lower LDL cholesterol. If your doctor advises adding vinegar to your diet, try using it safely in a dressing for salads, for example, and be sure to dilute it to 3 parts olive oil to 1 part vinegar.

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A nutritious diet with daily exercise remains the cornerstone of a scientifically proven weight loss program. It’s certainly not as easy as popping a pill, but the rewards start immediately and pay dividends for your health for years.

And if you are looking for an alternative to cardio, consider strength training like weightlifting to help you burn that unwanted fat. Compared to the scant scientific data on apple cider vinegar, consider a recent analysis of 58 studies totaling 3,000 research participants who were followed in strength training programs for an average of five months. Researchers found that on average, participants lost 1.4% of their total body fat, a much more significant and desirable result for those looking to lose weight.

And remember: There is no magic pill for healthy weight loss. Be skeptical of any claim otherwise

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Michael Daignault, MD, is a board-certified ER doctor in Los Angeles. He studied Global Health at Georgetown University and has a Medical Degree from Ben-Gurion University. He completed his residency training in emergency medicine at Lincoln Medical Center in the South Bronx. He is also a former United States Peace Corps Volunteer. Find him on Instagram @dr.daignault

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