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Does apple cider vinegar help with weight loss? What the science says...
Written byH&B editorial team
Reviewed byHeeral Tomlinson
Does your salad dressing staple help with weight and fat loss? How does it work? Our science buffs explain all about ACV
Summary
1ACV for weight loss: what's the science?
“There’s some early research suggesting that apple cider vinegar may support weight management...”
2ACV may support digestion
If our microbiome’s out of kilter (called ‘dysbiosis’) and our levels of good bacteria are low, our bodies can’t...
3How much apple cider vinegar should I take?
“Up to 30ml per day (around two tablespoons), well diluted in water, appears to be safe for most people...”
Despite its place in Hollywood-style beauty routines, apple cider vinegar has been around for thousands of years.
Today, you might see it as part of the ‘apple cider vinegar diet’ - drinking one to two teaspoons of ACV before each meal.
But is there any truth in it? We’ll get to the core, with help from H&B Science Specialist Molly Sykes...
Can apple cider vinegar help you manage your weight?
According to Molly, “there’s some early research suggesting that apple cider vinegar may support weight management, particularly in people who are overweight or obese. Studies using around 30ml of ACV daily over 12 weeks have reported modest reductions in body weight, BMI and visceral fat.1,2
“However, it’s important to note that these effects are likely to be small and should always be considered alongside a balanced diet and lifestyle, not as a quick fix.”
Let’s look further into it...
1. May support digestion
Apple cider vinegar is thought to help digestion, thanks to the supply of enzymes and friendly bacteria it naturally produces.
When we eat or drink anything containing friendly bacteria, they often become part of our gut microbiome – the ‘community’ that performs a lot of the work needed for good digestion. This includes extracting nutrients from the food we eat.3
If our microbiome’s out of kilter (called ‘dysbiosis’) and our levels of good bacteria are lower than our levels of bad bacteria, our bodies can’t break down food and extract nutrients as effectively.4 Dysbiosis can lead to several side effects, including weight gain or difficulty losing weight.
2. May act as a laxative
More scientific studies are needed, but some people feel a daily dose of ACV in the morning helps to ease constipation. If you need a little help ‘going’, adding apple cider vinegar to your morning routine could be the answer.
One 2024 study involving 45 participants found that a daily ACV effervescent tablet helped reduce digestive discomfort, including constipation and bloating.5
This could be because apple cider vinegar contains a small amount of pectin, a type of soluble fibre found in apples. Pectin acts as a natural laxative and could help to stimulate bowel movements.6
It's not known for sure how much pectin is in ACV, as it’s generally found in the apple skin and fruit itself rather than the juice. But it’s worth a try...
3. May help stabilise blood sugar
Foods high in sugar or refined carbohydrates can cause a sudden rise in blood glucose after eating. This causes your body to produce lots of insulin, allowing the glucose entering your body’s cells to be used as energy.7
It’s normal (and important) to eat carbohydrates to get energy from our food and changes in blood glucose levels are nothing to worry about. But if you experience large blood sugar ‘spikes’ too often, your body might become resistant to insulin. Over time, this is a risk factor for developing type 2 diabetes.7
“Apple cider vinegar may play a role in blood sugar management, but not quite in the way many people think,” Molly explains.
“The acetate in ACV may help lower the glycemic index of a meal, slowing down the digestion of carbohydrates. This could lead to a smaller rise in blood sugar after eating and may help with feelings of fullness, potentially reducing how much we eat overall.”8,9
4. May keep you fuller for longer
Could taking vinegar with a meal help you stay satisfied after eating? Amazingly, maybe.
Apple cider vinegar is thought to slow stomach emptying, which is why you feel satisfied for an extended period.10,11
More research is needed in this area, but in the meantime, you could try adding apple cider vinegar to sauces, dressings and marinades, and see if it plays a part.
How to drink apple cider vinegar
It’s not recommended to drink apple cider vinegar straight. Not only is it pretty sharp, but it could erode tooth enamel and irritate the lining of your oesophagus if regularly taken neat.
Instead, add a tablespoon or two to a cup of green tea or warm water with honey. Mixing in another ingredient like ginger or even mint can mask the strong taste too.
If that’s not for you, why not swap out regular vinegar for apple cider vinegar at mealtimes?
“My go-to mix is extra virgin olive oil, honey, mustard and a splash of ACV all whisked together for a tangy, slightly sweet dressing,” says Molly.
Your apple cider vinegar FAQs
According to Molly, “up to 30ml per day (around two tablespoons), well diluted in water, appears to be safe for most people”.12,13
Apple cider vinegar is generally safe for the body in small doses, but taking large amounts isn’t recommended.
It’s thought that regularly consuming large quantities of apple cider vinegar, especially in an undiluted form, may cause digestive issues, damage your teeth and affect potassium levels.
“It’s best to drink it through a straw to protect your teeth from the acidity, and to avoid taking it neat, as it can irritate the throat and stomach lining,” says Molly.
In addition, due to apple cider vinegar’s potential blood sugar-lowering properties, it’s advisable to check with your GP if you’re thinking of taking it as a diabetic, as it may interfere with some diabetic medications.
Either’s fine. But if you’re taking ACV at night, make sure it’s at least 30 minutes before bed to help avoid any acid reflux symptoms when lying down.
Yes! As well as neat vinegar, you can take ACV gummies or pills. Although the effects of ACV tablets haven’t been researched, these are thought to be a good alternative for those who don’t like the taste or who want to avoid any potential damage to teeth.
Just check the label of the product you choose, as each will have different amounts of ACV and some may not be suitable for certain diets.
The final say
There isn’t much research that suggests that apple cider vinegar is a “miracle” ingredient, and there definitely isn’t any research to indicate it’s the solution to fast weight loss. Still, emerging research suggests some potential benefits – so for most of us, there’s likely no harm in adding it to your morning glass of water.
There’s more to sustainable weight loss than one ingredient! The best options are to concentrate on your calorie and sugar intake as part of a balanced diet, minimise stress where you can, get plenty of sleep and exercise regularly.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z. 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 controlled trial. Journal of Functional Foods [Internet]. 2018 Apr [cited 2025 Sep 11]; 43: 95-102. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483
2. Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem [Internet]. 2009 Aug [cited 2025 Sep 11]; 73(8): 1837-43. Available from: https://pubmed.ncbi.nlm.nih.gov/19661687/
3. Hemarajata P, Versalovic J. Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therap Adv Gastroenterol [Internet]. 2013 Jan [cited 2025 Sep 11]; 6(1): 39-51. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3539293/
4. Boscaini S et al. Microbiota and body weight control: Weight watchers within? Mol Metab [Internet]. 2021 Dec 29 [cited 2025 Sep 11]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8829807/
5. Kannan S et al. Apple Cider Vinegar Effervescent Tablets on Gut Health, Obesity and User Experience: An Observation. Asian Food Science Journal [Internet]. 2024 Apr [cited 2025 Sep 11]; 23(3): 38-46. Available from: https://www.researchgate.net/publication/379560902_Apple_Cider_Vinegar_Effervescent_Tablets_on_Gut_Health_Obesity_and_User_Experience_An_Observation
6. Cao W et al. The digestive behavior of pectin in human gastrointestinal tract: a review on fermentation characteristics and degradation mechanism. Crit Rev Food Sci Nutr [Internet]. 2024 [cited 2025 Sep 11]; 64(33): 12500-523. Available from: https://pubmed.ncbi.nlm.nih.gov/37665605/
7. Nakrani MN, Wineland RH, Anjum F. Physiology, Glucose Metabolism. StatPearls [Internet]. 2023 Jul 17 [citd 2025 Sep 11]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560599/
8. Leeds AR. Glycemic index and heart disease. Am J Clin Nutr [Internet]. 2002 Jul [cited 2025 Sep 11]; 76(1): 286S-9S. Available from:https://pubmed.ncbi.nlm.nih.gov/12081853/
9. Yamashita H et al. Improvement of obesity and glucose tolerance by acetate in Type 2 diabetic Otsuka Long-Evans Tokushima Fatty (OLETF) rats. Biosci Biotechnol Biochem [Internet]. 2007 May [cited 2025 Sep 11]; 71: 1236-43. Available from: https://pubmed.ncbi.nlm.nih.gov/17485860/
10. Mitrou P et al. Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes. J Diabetes Res [Internet]. 2015 May 6 [cited 2025 Sep 11]; 175204. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4438142/
11. Liljeberg H, Björk I. Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar. Eur J Clin Nutr [Internet]. 1998 May [cited 2025 Sep 11]; 52(5): 368-71. Available from: https://pubmed.ncbi.nlm.nih.gov/9630389/
12. Darzi J. Influence of the tolerability of vinegar as an oral source of short-chain fatty acids on appetite control and food intake. Int J Obes (Lond) [Internet]. 2014 May [cited 2025 Sep 11]; 38(5): 675-81. Available from: https://pubmed.ncbi.nlm.nih.gov/23979220/
13. Johnston CS, Gaas CA. Vinegar: medicinal uses and antiglycemic effect. MedGenMed [Internet]. 2006 May 30 [cited 2025 Sep 11]; 8(2): 61. Available from: https://pubmed.ncbi.nlm.nih.gov/16926800/
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