Apple cider vinegar for weight loss: Does it really work?

Apple cider vinegar (ACV) has been a staple in the kitchen for decades. From an ingredient in salad dressings to a marinade for meat, its tangy flavor and versatility make it a popular choice. Nowadays, apple cider vinegar seems to be everywhere—from drinks to gummies, people are turning to it for its potential health benefits, including managing your weight and metabolic health.

You may wonder, is apple cider vinegar a helpful addition to your wellness routine or just another gimmick? Let’s get the facts.

What is apple cider vinegar?

Apple cider vinegar is the acidic juice left over when fermented apples are crushed. It’s made through a two-step fermentation process, starting with mixing crushed apples with yeast, which turns the fruit sugars into alcohol. Then, bacteria are added to convert the alcohol into acetic acid—the main compound in vinegar, which gives apple cider vinegar its sour taste and strong smell.

What are the benefits of apple cider vinegar?

While apple cider vinegar is not a cure-all, and more research needs to be carried out to understand its impact on your body, some studies suggest that apple cider vinegar may boost your health. Let’s dive into some of the potential benefits. 

• May benefit your heart: Some research suggests consuming apple cider vinegar may help lower LDL (or “bad”) cholesterol levels and support overall heart health.
• May boost your immune system: Due to its fermented properties, ACV is full of natural probiotics that can help balance your gut and improve immune health.
• May help control blood sugar levels: Studies suggest that consuming diluted apple cider vinegar before eating can help improve insulin sensitivity and reduce blood sugar spikes for people living with Type 2 diabetes.
• May support skin health: Topical apple cider vinegar, as a toner or face wash, is a popular natural skin treatment for acne and eczema due to its antimicrobial and pH-balancing properties. The natural acids might help exfoliate dead skin cells and balance the skin’s natural pH levels.
• Support a healthy gut: Like other fermented foods, apple cider vinegar contains probiotics that can aid digestion and help support a healthy gut.

Apple cider vinegar for weight loss: Does it actually work?

 The short answer: maybe, but don’t count on it alone.

A few short-term studies have shown that apple cider vinegar can slightly reduce body weight and belly fat when combined with a healthy diet and exercise. Though many claim that apple cider vinegar can help you lose weight by:

• Boosting metabolism: Some studies suggest that ACV might slightly boost your metabolism, leading to more fat burning, though the effects are minimal.
• Suppressing appetite: By helping stabilize blood sugar levels, the acid in ACV may help you feel fuller for longer and help prevent energy crashes that can lead to overeating.

But apple cider vinegar alone isn't a magic solution. Successful weight loss combines various strategies. A balanced diet, in addition to improving strategies related to physical activity, sleep and stress relief, is a key component of long-term weight management.

Are there any risks or side effects of drinking apple cider vinegar?

Like many natural remedies, apple cider vinegar is generally safe when used properly and in small amounts. But it’s not without risks – especially if you use too much or don’t dilute it properly.

Here are a few things to watch out for:

• Dental problems: ACV is highly acidic. Over time, it can wear down the protective enamel on your teeth. To help prevent this, always dilute it.
• Digestive discomfort: Those with existing digestive issues, such as gastroparesis, should also be cautious about consuming ACV as a supplement regularly. Always consult with your GI specialist before building a routine that regularly includes ACV.
• Medication interactions: ACV may interact with certain medications, especially insulin and diuretics. Always check with your provider before adding anything new to your routine.
• Skin sensitivity: If you’re using ACV as a topical for your skin, be sure to dilute it first. Applying it directly can cause redness, irritation or even burns.
• Throat and nasal passage irritation: Undiluted apple cider vinegar can irritate your throat or nasal passage and cause a burning sensation.

How to incorporate apple cider vinegar into your diet

If you’re thinking about trying apple cider vinegar, here are a few ways to do it safely:

1. Start small

Begin with 1 teaspoon diluted in a large glass or water or another beverage of choice to see how your body responds. Gradually work up to 1 or 2 tablespoons if you can tolerate it.

2. Always dilute it

Never drink ACV by itself, as it can damage your teeth or irritate your throat. Always dilute it in water, tea or try adding it into foods like salad dressings.

3. Be cautious before adding ACV to your skincare routine

If you’re interested in trying ACV for skin benefits, always do a patch test first. Never apply undiluted ACV directly to your skin and discontinue use immediately if you experience any irritation.

4. Timing matters

If you are taking ACV for blood sugar control, many people find taking it 15 to 20 minutes before meals is most effective.

5. Try adding it to your meals

If the idea of drinking ACV doesn’t sound appealing, try adding it into your meal as a burst of flavor. You can use ACV as a base for salad dressings, a marinade for meats or vegetables and even add it into herbal tea.

Apple cider vinegar can be a helpful addition or a flavorful boost to a healthy lifestyle, but remember, sustainable weight loss comes from creating healthy habits you can manage long-term. But like most wellness trends, it works best when it’s part of a healthy lifestyle.

Focus on eating a well-balanced diet with plenty of vegetables, lean proteins and whole grains while staying active and getting a good night’s rest. If you’re curious, start small. See how your body responds and remember that what works for someone else may not work for you.

Ready to take the next step in your wellness journey? Connect with a registered dietitian to create a personalized nutrition plan that fits your lifestyle and goals.