Apple cider vinegar has a passionate following as a weight loss aid. Here's what the clinical evidence actually shows.
The Best Clinical Evidence
A 2018 study in the Journal of Functional Foods (39 participants on a calorie-restricted diet) found those taking 15ml ACV twice daily lost 8.8 lbs over 12 weeks vs 5 lbs in controls — a meaningful 3.8 lb advantage. A 2009 Japanese trial of 175 obese participants found 1-2 tbsp daily reduced body weight, BMI, and waist circumference versus placebo.
How ACV May Work
- Blood sugar control: Acetic acid slows starch digestion, blunting post-meal glucose spikes and reducing subsequent hunger
- Appetite suppression: Some studies show reduced appetite, though partly through nausea at higher doses
- Fat storage genes: Animal studies show acetic acid may suppress fat storage genes — human evidence is limited
How to Use Apple Cider Vinegar Safely
Never drink undiluted ACV — it can erode tooth enamel and damage the oesophagus. Safe method: Dilute 1-2 tablespoons (15-30ml) in 200-250ml water. Drink through a straw. Take before meals. Start with 1 teaspoon and build up.
The Gelatin Trick Variation
A viral trend combines ACV with gelatin before meals. See our full guide →
The Bottom Line
ACV offers modest but real benefits for blood sugar control and appetite when used alongside a calorie deficit. It is not a standalone solution. View it as a supplement to dietary change, not a replacement.