Does Apple Cider Vinegar Help You Lose Weight? The Answer  

Vinegar may burn fat, and this health benefit continues to be widely studied. Let’s first look at what exactly vinegar is.

Apple cider vinegar is the most widely used type of vinegar for household remedies and consumption for weight loss because it tends to be the most palatable and, as such, will be used interchangeably with vinegar for this article.

What is Vinegar?

Vinegar combines acetic acid, the main active ingredient, and water made by a two-step fermentation process and has been around for thousands of years.

You can make vinegar from fruits, whole grains, potatoes, and rice [1]. Apple cider is a popular supplementation as it is a more palatable vinegar with many health benefits.

As far as home remedies go, apple cider vinegar is popular for treating dry skin and eczema, according to the Annals of Dermatology [5].

Because the skin is naturally acidic, apple cider vinegar topically may help restore the skin's pH balance.

Apple cider vinegar also has antibacterial properties, potentially helping prevent skin infections which could be why many people use diluted apple cider vinegar as a face wash.

Many of my fitness clients have shared their positive experiences using apple cider vinegar for skin health, especially for conditions like eczema.

Could Lower Cholesterol

One study published in BMC Complementary Medicine and Therapies shows participants had a significant reduction in LDL cholesterol after eight weeks of apple cider vinegar consumption compared to the placebo group [6].

Additionally, a meta-analysis reviewing vinegar’s effect on cholesterol levels is favorable,  even at a small one-tablespoon dose [7].

In my personal training practice, I've seen clients experience noticeable reductions in their LDL cholesterol levels after regularly consuming apple cider vinegar.

Could Aid Weight Loss

Many studies show that consuming apple cider vinegar for weight loss may be effective by increasing the feeling of fullness, leading to eating fewer calories and potentially losing weight.

Lower calorie consumption proved particularly true when apple cider vinegar supplementation included a starchy meal [8].

Additional studies published in BMC Gastroenterology show that participants who consumed vinegar had slower gastric emptying, the process by which food leaves the stomach. Slowing this process may help you lose weight by feeling full longer, potentially reducing calorie intake t [9].

Based on my experience, clients who included apple cider vinegar in their diets often felt fuller for longer, aiding in their weight loss journey.

Emerging research, including animal studies, suggests vinegar could play a role in reducing fat accumulation.

Notably, a 12-week human study involving obese participants on a restricted-calorie diet and daily apple cider vinegar consumption observed a potential reduction in body fat percentage [10].

Vinegar may help reduce body fat by suppressing lipogenesis (fat storage) by blocking certain enzymes that create fatty acids, based on the study published in PubMed [11].

Gut bacteria influence how your body burns and stores fat. Apple cider vinegar improves gut health, enhancing fat burning [12].

“When you consume vinegar, it could be acting as a mediator to control chemical processes that would otherwise create fat.”

-Darla Leal, Master Fitness Trainer

Choosing to incorporate apple cider vinegar into your diet comes with potential benefits and some risks. It's generally safe for most, but it's crucial to dilute it to protect against damage to the esophagus and teeth. Be mindful of excessive use, as high doses may cause side effects like burns and digestive issues.

While incorporating apple cider vinegar into your diet can be beneficial, it's important to be aware of its highly acidic nature, which, if consumed frequently or in large amounts, may irritate the throat and interact with certain medications, potentially causing low potassium levels.

From my coaching experience, I've noticed that clients who consume apple cider vinegar excessively sometimes face digestive issues or throat irritation.

“ACV is very acidic and may corrode your teeth if not properly diluted. Be sure to limit your intake to 2 tablespoons (30 mL) or less per day, and dilute it in water.”

-SaVanna Shoemaker, MS, RDN, LD

Acidic beverages and foods, including apple cider vinegar, may damage tooth enamel, though the time of submersion and quantity of vinegar seems extreme in studies and actual occurrences of damage.

For example, one study published in PubMed had teeth submerged in undiluted vinegar for four hours, obtaining the results in a lab without the benefit of saliva’s buffering ability [13]. Most people will not have vinegar sitting in their mouths for four hours.

When you drink ACV, you risk burns to the mouth and esophagus or burns to the skin when applied topically from the acetic acid [14].

Along with indigestion, apple cider vinegar may have drug interactions like diabetes and heart medications, diuretics, and laxatives, according to the WebMD [15].