Apple Cider Vinegar: Can It Help with Weight Loss?
Updated: Jul 18, 2025
You may have heard people talk about drinking apple cider vinegar as a way to lose weight or improve their diabetes. If you are wondering about whether apple cider vinegar can help you, it’s important to learn about the research that has been done.
Some research has found that apple cider vinegar can reduce appetite, have beneficial effects on cholesterol, and improve blood sugar levels. However, it’s important to note that research on apple cider vinegar is limited. The studies that have been done were for limited time periods or were done with small groups of people. More research is needed to understand how apple cider vinegar affects health and what the optimal amount to consume might be. What follows is an explanation of the research that has been done.
How Can Apple Cider Vinegar Help with Weight Loss?
It can reduce appetite by lowering messages of hunger
It can reduce the level of carbohydrates and fats in the blood
It stimulates the burning of fat
It reduces fat production and accumulation by the body and liver
Research findings
A review focused on the potential harmful effects of apple cider vinegar supplementation summarized 13 human studies, in which, some showed positive results in decreasing fat (triglycerides) and LDL “bad” cholesterol, improving blood sugar levels after a meal, and increasing HDL-C (“good” cholesterol). The amount of apple cider vinegar given to participants and the effect it had on the participants varied between the studies.
In a trial of individuals with overweight and obesity, the researchers observed whether 2 tablespoons daily of apple cider vinegar affected health. By the end of the 12 week-study, people taking apple cider vinegar had around 2 pounds more weight loss than those not taking apple cider vinegar. Other blood levels improved in those taking apple cider vinegar. Even though this study showed positive results, it is important to take into account that there were some flaws in the study design.
Another study focused on the daily apple cider vinegar intake among people with type 2 diabetes. In this study of 73 participants, those taking apple cider vinegar had some slight improvements in triglycerides and A1C and increased insulin levels.
What’s right for you?
There is some evidence showing that apple cider vinegar can help with weight loss, lowering bad cholesterol, and lowering blood sugar levels, but more research is needed. You should not replace medicine with apple cider vinegar. Research has shown that many people do not experience harmful effects from consuming up to 2 tablespoons of apple cider vinegar a day. Some evidence shows that greater than 4 tablespoons daily can increase the frequency of burping, flatulence, and bowel movements If you want to add apple cider vinegar into your diet, you should not drink it by itself. The acid can harm your teeth. It’s best to add it to foods or to still or sparkling water (studies used two tablespoons of apple cider vinegar mixed with anywhere from ¾-2 cups of water).
Sources
Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH. The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial. Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786. doi: 10.3389/fcdhc.2023.1288786. PMID: 38028980; PMCID: PMC10679383.
Launholt TL, Kristiansen CB, Hjorth P. Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. Eur J Nutr. 2020 Sep;59(6):2273-2289. doi: 10.1007/s00394-020-02214-3. Epub 2020 Mar 13. PMID: 32170375.
Khezri, Solaleh & Saidpour, Atoosa & Hosseinzadeh, Nima & Amiri, Zohreh. (2018). 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 randomized clinical trial. Journal of Functional Foods. 43. 95-102. 10.1016/j.jff.2018.02.003.
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