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

pullquoteIn one study, 1 tbsp ACV daily accounted for a loss of 1.2 kg (avg.) and 2 tbsps for 1.9 kg. ACV also makes skeletal muscles more receptive to insulin and take up the glucose from the blood. The slower the digestion, the longer you feel full, even when you eat fast carbs like white bread or bagel and juice, as study found.2 3 A slow gastric emptying delays the release of glucose into the bloodstream.1 Scientists suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes. There aren’t many human studies that would support this explanation. Furthermore, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating. Apple cider vinegar prevents uncontrollable sugar spikes and crashes that make you want to nibble between meals. Subjects who ate bread with vinegar felt significantly fuller than their counterparts who were fed only bread.

Supports natural hair care

Millions of people use ACV daily, trusting in its natural healing powers. She specializes in helping women lose weight and gain confidence. You can always boil any cider before drinking it if you're unsure of its safety. As antioxidants, the polyphenols in apple cider can help fight free radicals in your body, lowering your chance of oxidative stress and cell damage. It’s highly acidic (with a pH of 2-3) and can damage your tooth enamel, throat, and digestive tissues. However, when combined with a calorie-controlled diet and regular exercise, it may enhance your overall results. While no food can target fat loss in specific areas (spot reduction is a myth), ACV may help reduce visceral fat (belly fat) indirectly. Many intermittent fasters actually find that a tablespoon of ACV in water helps reduce hunger during fasting periods. To prepare this refreshing drink, combine two ounces of unsweetened cranberry juice with one teaspoon of unfiltered apple cider vinegar, one teaspoon of freshly squeezed lemon or lime juice, and six ounces of filtered water. The cranberry juice’s tartness helps balance out the high acidity of the apple cider vinegar, creating a mouthwatering beverage. If you’re looking to incorporate apple cider vinegar into your diet, one of the easiest ways to do so is by making a refreshing drink. We know that weight loss can be challenging and, unfortunately, there’s no magic pill or quick-fix remedy. Not having enough potassium in your body could lead to various health complications, such as constipation, muscle spasms, and abnormal heart rhythms. Because it’s acidic, direct contact with your skin can easily lead to painful chemical burns, sometimes in as little as 1–2 days. Apple cider vinegar, along with other vinegars, is acidic. Consuming apple cider vinegar in foods — such as using it to top a salad — is generally safe. However, ACV is not a miracle cure, and its effects are most noticeable when combined with a balanced diet and regular exercise. Whether you’re curious about its role in weight management, digestive health, or overall wellness, we’ll separate fact from fiction to help you make informed decisions about incorporating ACV into your routine. Here are 20 uses for apple cider vinegar (ACV) that will inspire you to incorporate it into your daily routine too. More and more people are discovering its multipurpose benefits and using it as a one-stop shop for daily needs. However, one study found that while antioxidants are indeed present in ACV, the fermentation process reduces your body’s ability to absorb them. Though there are better ways to control blood sugar — for example, by modifying your carb intake, eating meals at consistent times and staying active — this ACV claim has some supporting evidence to back it up. Here’s what apple cider vinegar can and can’t do, according to the scientific evidence. Apple cider vinegar isn't bad for you, so if you're into the flavor then definitely feel free to add more of it to your meals—but don't expect it to make weight magically fall off, either. "The antioxidant, antimicrobial effect of the apple cider vinegar may help the skin, as some of the stars are claiming," says London. Drink ACV right before your meal and with both complex and fast carbs and fats for best results. Don’t have more than 2 tablespoons a day as ACV has several side effects. It’s best to dilute it with water or fruit juice. But if you are at your desired weight, just a daily helping of ACV could help keep off the extra pounds. It was seen that just 4 hours after rats had it, there was an increase in the breakdown of glycogen and fat in their skeletal muscles and liver.12 Nutritionists, including Dr. Amy Lee, emphasize the importance of a healthy digestive system in weight loss efforts. Dietitians and health experts often emphasize the importance of managing hunger for successful weight loss. Nutrition experts, including Dr. Robert H. Shmerling, have acknowledged the potential of apple cider vinegar in weight management. Health experts like Dr. Sarah Johnson, a clinical nutritionist, emphasize the role of natural appetite suppressants in weight management. Vinegar rinses are used as a natural hair conditioner, as it is gentle on your hair, helps lock in moisture, leaving you with healthy, shiny, and smooth hair. Since it is mildly acidic, it can help restore the natural pH balance of your skin, which can help with moisture retention and preventing acne. It's important to point out here, however, that there are no such thing as quick fixes or magic cure-alls when it comes to fat loss. Jessie Inchauspé, a French biochemist who first shot to fame online after sharing graphs of her own blood glucose spikes after certain meals. So why did I start drinking ACV every day? She understands the need to set personalized goals because not one size fits all, from dietary preferences to lifestyle habits. Kelsey takes a mindful approach toward health and values building relationships with all types of food. However, that doesn’t mean apple cider vinegar doesn’t have any science-backed benefits. Here’s how she says some of the components in apple cider vinegar can impact the body. A photo has been replaced to avoid the implication that the retracted study was referencing a specific brand of apple cider vinegar. Bragg Live Food Products issued a statement downplaying the retraction, saying the company "never relied on this study to support our acetic acid claims." And at least one forecasting group expects the global market to continue growing through 2032, thanks in part because it's believed to offer "various health benefits." We found a significant favorable effect of ACV consumption on FPG and blood lipid levels. Overall, nine studies, including 10 study arms, were included in this meta-analysis. Gummies or tablets are definitely less reliable ways to get a specific amount of the acetic acid,” she says.

After preparing the drink, consume it slowly before breakfast.
More stable blood glucose levels, better digestion, and a slight unintentional fat loss, too (ideal for someone with PCOS who has long clung on to stubborn stomach fat).
This type of apple cider vinegar is made from crushed apples that are left to ferment naturally.
But within apple cider vinegar, there are many components.
“The evidence is not strong enough to guarantee it as a method for weight loss,” emphasizes Elias Ortiz, MD, Chief Bariatric Surgeon at Elias Ortiz & Company.
Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis.
Never consume vinegar alone, because undiluted acid damages tissue.

Research suggests modest weight loss—about 2-4 pounds over 3 months—when using ACV alone. If you do choose pills for convenience, select reputable brands and check that they specify the acetic acid content. The processing methods may reduce beneficial compounds, and some supplements don’t contain the stated amount of acetic acid. The entire process takes about 1-2 months, but the result is a living, raw apple cider vinegar with all the beneficial properties intact. Making your own apple cider vinegar can be a rewarding process that gives you complete control over the quality of ingredients.

What is the recommended dose of Apple Cider Vinegar?

You can also use apple cider vinegar as a replacement for lemon juice in many dressings, vinaigrette, and marinades. Typically you can replace other types of vinegar, such as white vinegar, red wine vinegar, and balsamic vinegar with apple cider vinegar, though you might notice some changes in flavor. And the addition of vinegar to recipes often means you can trim sodium and fat needed for flavor and texture. Therefore, it’s difficult to determine whether these supplements offer the same benefits as the liquid version or if they come with their own risks. However, we need much more research to understand its relationship to weight loss. A systematic review from 2020, however, found evidence of only marginal benefits citing “insufficient evidence”. Our stomachs produce acid, which acts as a natural barrier to infection, so how can adding more acid help? Vinegar has a long history as a surface decontaminant and perhaps this is why salad dressings contain vinegar – as well as adding flavour, it may kill micro-organisms on raw vegetables. There isn’t as much scientific evidence to support its popularity as a health tonic as some influencers might like to think. Apple cider vinegar is a natural product made of fermented apple juice that has gone sour. An apple a day may keep the doctor away, but does the saying also apply to a serving of apple cider vinegar? Despite the scientific fallout, apple cider vinegar may well maintain its popularity in the wellness world. Those who took daily doses of vinegar for 12 weeks reportedly lost about 9% of their body mass. With plenty of potential uses and a host of proven health perks, this is a must-have item in your health and wellness arsenal. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. First, the sugars are converted into alcohol and then into acetic acid, which is the compound responsible for apple cider vinegar’s sharp flavor and functional properties. Regularly drinking a glass or two a day of diluted apple cider vinegar is enough to detoxify your body and get rid of free radicals. Adding some natural, raw honey to your apple cider vinegar tonic not only helps to improve its taste but it boosts the health properties of the drink. Many people choose Bragg’s apple cider vinegar, however, there are many other types available at health stores and online. One medical research that proved that empirically was a 2005 study published in the European Journal of Clinical Nutrition. Apple cider vinegar makes you eat less by producing a feeling of satiety sooner. Apple cider vinegar is made from crushed apples, then distilled and fermented. Carried out the concept, design and drafting of this study. However, except for HbA1C, the findings did not change by excluding studies with a high risk of bias. Benefits of Drinking Apple Cider Vinegar

Benefits of Drinking Apple Cider Vinegar

Apple Cider Vinegar Uses in cardiovascular health have been explored in the past, and the current research supports this. One of the main reasons people tend to crave sugar and everything sweet is due to a lack of minerals in their bodies. It’s the perfect detoxifier and ingredient to support your health and wellness goals. Cloudy, unfiltered vinegar retains more of these nutrients than clear vinegar. Better blood sugar control may indirectly support fat loss by reducing energy crashes, cravings, and the tendency to overeat highly processed foods. When people ask if ACV helps with weight, what they usually want to know is whether it burns fat directly. Some studies suggest vinegar intake can slightly improve markers like body mass index (BMI), triglycerides, or waist measurements over several weeks. Acetic acid appears to slow how quickly food leaves your stomach, which can sometimes increase fullness or blunt rapid blood sugar spikes after meals. Acetic acid is a short-chain fatty acid that your body can use as a signaling molecule.

This work aims to study the efficacy and safety of ACV in reducing weight and ameliorating the lipid and glycaemic profiles in a sample of overweight and obese adolescents and young adults of the Lebanese population. Consumption of ACV in people with overweight and obesity led to an improvement in the anthropometric and metabolic parameters. Measurements of anthropometric parameters, fasting blood glucose, triglyceride and cholesterol levels were taken at weeks 0, 4, 8 and 12. One such remedy that has gained popularity is apple cider vinegar (ACV). Obesity and overweight have become significant health concerns worldwide, leading to an increased interest in finding natural remedies for weight reduction.

CHOICE supports the First Nations people's Uluru Statement from the Heart.
Manufacturers then add bacteria to the fermented alcohol which turns it into acetic acid, the active ingredient in vinegar.
TikTok has been rife with claims about apple cider vinegar gummies affecting blood glucose management and weight loss – so what is the truth?
The cranberry juice’s tartness helps balance out the high acidity of the apple cider vinegar, creating a mouthwatering beverage.
If you’re looking for popular food and beverage trends to help lose weight and support your overall health, chances are you’ve crossed paths with apple cider vinegar.
Throughout history, it’s also been used as a detoxifying agent, a preservative, and a natural disinfectant.

Reduces Cholesterol & Improves Heart Health

While some believe the mother enhances health benefits, there is currently no scientific evidence to confirm this claim. We use smart, personalised technology and science to help people with diabetes, obesity and many more conditions achieve their health goals with outcomes that truly matter. Starting your day with a healthy breakfast for weight loss is a simple and effective step toward building a better routine. The acetic acid helps to suppress appetite and increase metabolism, making it easier to achieve weight loss goals. In the second fermentation, acetic acid bacteria turn the alcohol into acetic acid, giving apple cider vinegar its sour taste and potent properties. While some claim that supplements are not as effective for weight loss, if they contain the same acetic acid active component as liquid ACV, then they can be just as good. Exercise helps regulate blood sugar levels and improves overall metabolic health. ‘The results may contribute to evidence-based recommendations for the use of ACV as a dietary intervention in the management of obesity.’ But while those initial findings are promising, they have been met with caution by numerous experts who say it cannot be seen as an obesity cure. Vinegar consumption was also linked to falls in serum glucose, triglycerides, and cholesterol, with the largest falls among those drinking 15 millilitres. As little as one teaspoon a day may help overweight patients according to new research, but experts warn it is no ‘silver bullet’. Corrosive esophageal injury due to a commercial vinegar beverage in an adolescent. Apple cider vinegar may interact with certain medications.

Apple cider vinegar is acidic, which can help balance the pH of the skin.
Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.
Warm water may feel more soothing, especially in winter, but room temperature or cold water works just as well.
The study involved 120 overweight or obese people in Lebanon.
Undiluted vinegar is highly acidic and can damage tooth enamel and the tissues of your mouth and throat.
While these preliminary studies suggest there may be a link between apple cider vinegar consumption and things like insulin resistance and obesity-related diseases, the keyword there is may—we don't have conclusive proof.
The recent study suggests that weight loss is likely for those who are overweight or obese.

Now that we know the benefits and risks of apple cider vinegar, let’s talk about how to incorporate it into your diet. Apple cider vinegar is acidic, so it’s important to dilute it before drinking it. Is an American Heart Association News series that takes a closer look at the health benefits and drawbacks of specific foods and drinks. "Apple cider vinegar will not improve weight loss significantly and won't become a sustainable habit. Most people won't take it forever and ever," she said. Likewise, the 2021 meta-analysis also suggested a link between apple cider vinegar consumption and a reduction in total cholesterol, which was most pronounced in people with Type 2 diabetes and those who drank up to 15 mL/day for more than eight weeks. This could make your weight loss efforts more effective in preserving lean mass while shedding fat. While water weight isn’t the same as fat loss, reducing bloating can be motivated by showing more immediate results on the scale and in how your clothes fit. The pectin in apple cider vinegar can help bind to toxins and move them out of the body. This is the process where the sugars in apple juice turn into acetic acid as it ages slowly over time. But the ways people use vinegar have evolved over time. For centuries, people have been using vinegar for medicinal purposes. Is there a difference between apple cider vinegar and apple vinegar? The main difference between apple vinegar and apple cider vinegar is that “apple cider vinegar” specifically refers to vinegar made through the fermentation of apple cider, while “apple vinegar” is a broader term that could encompass various kinds of vinegar made from apples, including apple cider vinegar. The groups that took vinegar lost an average of two to four pounds compared to no weight loss among those who did not.⁵ “But the science hasn’t really gone much beyond (acetic acid) as far as saying which is the healthiest.” “Vinegar may have a modest effect on weight loss, in conjunction with exercise and healthy eating.” There’s mixed evidence whether vinegar helps with weight loss, both experts say. When you ingest vinegar, you’re ingesting postbiotics, the chemicals produced by the good bacteria in your gut, which have healthful effects, Johnston says. Therefore, incorporating apple cider vinegar into your diet may provide numerous benefits for digestive health and well-being. The acetic acid in apple cider vinegar may help reduce inflammation and improve skin health, including reducing the appearance of acne and scars. Poor lifestyle habits like drinking, smoking, lack of exercise, and an unhealthy diet can lead to an increase in blood triglyceride levels. But the study's small size and other flaws mean that it doesn't prove that ACV is effective in fighting belly fat. This visceral fat, which surrounds the organs in your belly area, is thought to be especially risky for health. Or perhaps the acetic acid made them nauseated, which caused them to eat less. Mix 1 tablespoon of ACV with 1 glass of filtered water. The antiglycemic effects of ACV help improve insulin sensitivity. ACV is being consumed religiously to purportedly resolve everything from digestive issues, and losing weight, to giving your tresses a long-lasting gloss. A recent health trend, ACV is being acknowledged by fitness enthusiasts, wellness coaches, and celebrities for its goodness. But it is something that people all over the world will be enjoying with you. And like all vinegar, ACV’s high acidity can irritate your throat and strip tooth enamel, Johnston says. “Unfiltered versions contain proteins, enzymes, and healthy bacteria from the vinegar starter or mother,” Palinski-Wade says. If you can’t stomach the idea of drinking vinegar, think about working it into your meals instead. “Overall, ACV is no magic bullet for weight loss based on the evidence at hand,” says Dr. Curtis. That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks. All groups continued their diet as normal and were not instructed to take any additional weight loss measures. Recently, it has gained traction on social media for its purported benefits, including weight loss, and is a popular ingredient in cleanses and detoxes. However, it may help support a healthy diet for some people. However, other studies carried out over longer periods did not find any link between apple cider vinegar and appetite suppression3. However, the study was very small (only 29 people), and vinegar should not replace medical treatment.

Best Times to Take Apple Cider Vinegar

While this will partly be thanks to the vitamins E, A, and P and minerals such as magnesium, iron, and calcium in apple cider vinegar, other lifestyle factors have played a large part, too. This is in part due to ACV shots, sure, but largely down to getting my blood sugar spikes in check and, in turn, balancing my hormones. My go-to salad dressing is olive oil, apple cider vinegar, and balsamic, although you can't go wrong adding a bit of mustard, IMO. The lemon juice overrides the taste of the vinegar - with the two liquids combined, it's a light, fresh and refreshing drink that I now look forward to every morning.

Claim: disinfectant properties

Since apple cider vinegar is acidic, overconsumption can lead to dental erosion too, says Soma Mandal, MD, an internist at Summit Medical Group in Berkeley Heights, New Jersey. Word on the street is that ACV is an appetite suppressant, but Bonci says people who drink a lot of diluted ACV (in replacement of, say, a snack) might actually end up hungrier because vinegar is so low cal. "I would argue that most people find that introducing more acid into their diet negatively affects their previously occurring issue," says Savage. "Because vinegar is acidic, some people don’t tolerate it all that well," says Bonci. That's because of the high acidity levels, which may cause gastrointestinal issues, depending on how much you drink, says Ella Davar, RD, who is based in NYC and Miami. A Japanese study published in 2009 was observing the effects of acetic acid on rats that were fed a diet high in fats. Of apple cider vinegar in your diet to help you lose weight and body fat. In addition, scientific studies, as well as practical experiences, show that adding apple cider vinegar (ACV) to your diet can boost your weight loss efforts. You may have heard that adding apple cider vinegar to your daily diet can help you lose weight and body fat. The prominent medical publisher BMJ Group has retracted a study that found apple cider vinegar could help people achieve dramatic weight loss.

There are a wide range of apple cider vinegar uses, from making all-natural household cleaners and bug sprays to whitening teeth and aiding in detoxification.
Some studies suggest that it can prevent spikes in blood sugar by blocking starch absorption.
For those with histamine intolerance, fermented foods, including vinegar, may aggravate their symptoms.
“This cuts down on the amount of acid hitting your teeth and throat.”
“Vinegar may have a modest effect on weight loss, in conjunction with exercise and healthy eating.”
There’s no scientific evidence to show that dietary supplements containing apple cider vinegar powder, including capsules, support digestion or promote weight loss.
There is also limited data available for the effects of long-term use or consumption of large quantities of ACV.
You should only have 1 serving of apple cider vinegar per day.

This may lead to an increase in the rate at which the body converts fat into energy, aiding in weight loss. Another study (from 2018) indicated that ACV could aid in reducing weight and body mass index (BMI) in obese individuals — when combined with a restricted-calorie diet. In short, avoiding blood sugar spikes has a huge impact on many different areas of your health including sleep, energy levels, mood, hormonal health and more, shares the expert. "Additionally, apple cider vinegar caused a small but significant reduction in a person’s blood glucose levels over many weeks or months," the nutritionist explains. A 2013 study found that people felt fuller after consuming apple cider vinegar. OK, so maybe there’s no direct link between apple cider vinegar and weight loss, but what about appetite suppression? Based on the information we have right now, Czerwony doubts apple cider vinegar can help with weight loss. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. Apple cider vinegar soaks 0.5% as a treatment for atopic dermatitis do not improve skin barrier integrity. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. If you notice any side effects when you take it, you can try taking it at a different time or with a meal to see if those side effects go away. "When your stomach isn't producing enough acid, this impairs the absorption of nutrients as well as B6, folate, calcium, and iron," Dr. Kellman explains. It increases the benefits of the vitamins and minerals in your food. Vinegar increases the acidity in the stomach, which allows it to digest the food you've eaten and helps propel it into the small intestine, according to Raphael Kellman, MD, founder of the Kellman Center for Integrative and Functional Medicine in New York City. This could send acid into your lungs, where it can cause pain that Johnston likens to sunburn in your lungs. Your esophagus isn't designed to withstand all that acid, so it's all too easy to inadvertently inhale trace amounts of it while trying to swallow. Although there are a lot of options for ACV weight loss gummies and capsules, weight loss supplements do not have guaranteed results. Cranberry juice has phenolic compounds with antioxidant and anti-inflammatory properties similar to apple cider vinegar. However, research is still limited on whether ACV directly contributes to weight loss. “While short studies haven't shown any negative effects, using apple cider vinegar for an extended time could potentially cause problems like tooth enamel erosion and digestive issues,” she says. While apple cider vinegar might be helpful for weight loss, experts say there’s not enough solid evidence to back up this claim. Here’s a closer look at what scientific research tells us so far about apple cider vinegar and weight loss. This pantry staple has many rumored health benefits, but is reducing belly fat among them? Apple cider vinegar has gained popularity for its wide range of potential health benefits, from supporting digestion and blood sugar balance to aiding in weight management and enhancing overall wellness. Many of the health benefits of apple cider vinegar come from the amount of acetic acid in apple cider vinegar. While apple cider vinegar may offer some health benefits, it's not a magic solution for weight loss. This article explores the science behind apple cider vinegar and its effectiveness for weight loss, as well as other health benefits and potential downsides. We have discussed in detail apple cider vinegar for weight loss, regulating blood sugar & cholesterol levels, improving digestion, boosting your immunity & reducing acne. What are the health benefits of apple cider vinegar? Before you add apple cider vinegar to your diet, talk with a healthcare professional to see if it’s safe for you to use. Not much is known about how to drink apple cider vinegar for weight loss, specifically. Drinking apple cider vinegar may also lower potassium levels (rare) or blood sugar levels. “The weight loss, improvement in glucose, and lipid levels are in line with other research,” says Czerwony. Fortunately, there are other ways to get the same benefits apple cider vinegar may offer. Prefer to wait for more conclusive research on apple cider vinegar’s health impacts? Amanda Baker Lemein, RD, cautions people with pre-existing kidney issues from consuming ACV. This means that your stool may come out watery and more frequently in the form of diarrhea. "The ACV may pull water into the bowel," says Savage. But people who consume too much ACV could experience diarrhea. Because ACV is made from fermented apples, it contains pectin, "a soluble dietary fiber that acts as a natural gelling agent," says Savage. Frequently asked questions on apple cider vinegar

Frequently asked questions on apple cider vinegar

The right kind of weight loss is all about fat burning. Of course, the more vinegar you have, the lower your post-meal blood glucose and insulin levels, but just 10 ml of good-quality organic ACV should suffice.5 6 A high blood glucose level after a heavy meal often triggers heart attack, and high insulin levels promote fat storage. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. For some, ACV can even lead to some acid reflux-like symptoms.

While these studies suggest that apple cider vinegar may be effective for weight loss, the amount of weight loss is not substantial.
It increases the benefits of the vitamins and minerals in your food.
The liver filters toxins from the blood, while the kidneys filter toxins in the urine.
What some popular internet sources who cite this study don’t say is that eating beans and vegetables was also found to be protective, as well as was eating a diet with a normal salt intake and drinking water from a tap.
But for health purposes, most people use raw apple cider vinegar — the kind that’s a little bit cloudy.
The authors said that the identified errors were honest mistakes, but they agree with the decision to retract the study.
Acetic acid is believed to play a significant role in these processes.
In fact, in that same study, participants who had vinegar with bagel and juice could lower their calorie intake through the rest of the day by 200–275 Cal.4
ACV may also cause gastrointestinal issues, but this can be avoided by consuming it on an empty stomach if you have a sensitive stomach or acid reflux.

This might go some waytowards explaining some of the medical miracles it’s meant to provide.Nutrition scientist Dr Tim Crowe says he’s not surprised at all that ACVis back in vogue. Apples are chopped up, covered with water and leftuntil the natural sugar ferments and forms ethanol. Is it worth trying to get down a grimace-inducingshot before brekky all in the name of general health? For some people, it causes nausea or stomach irritation. The low pH levels of apple cider vinegar help to provide a protective barrier on the skin.11 There are also many benefits of apple cider vinegar for your skin if you use it as a topical application. It was found that apple cider vinegar has an anti-glycemic effect and can help to control the symptoms of type 2 diabetes.10 A study from 1997 found that pectin helps to reduce blood cholesterol levels and also improve the symptoms of gastrointestinal problems.8 Of course, just taking some apple cider vinegar or taking apple cider vinegar supplements won’t help lose weight by themselves. So far, there seems to be no evidence to support claims that apple cider vinegar can reduce high blood pressure or treat acid reflux or acne. When it comes to helping with weight loss or lowering “bad” cholesterol and blood fats, more research is needed. Some people claim that taking apple cider vinegar helps reduce their symptoms of acid reflux, perhaps by improving their digestion. Overall, it does look like apple cider vinegar might help improve cholesterol levels as an add-on to other treatments, but it’s clear that more research is needed. Possible apple cider vinegar benefits

The mass of claims that a shot of ACV will blast belly fat and reducehunger pangs has actually come from just one or two small scientificstudies with less than stellar outcomes. Unlike white, red wine or even black vinegar, apple cider vinegar is madeout of fermented apples. In the last year or so the wonders of ACV – that’s apple cider vinegar tothose of us who aren’t in the superfood biz – have been espoused everywherefrom Reader’s Digest and ‘Dr. Low stomach acid can cause bloating and slow digestion. Research supports small digestive and metabolic effects. This can help protein digestion in some people. For instance, in one study, 70 people with type 2 diabetes took either a placebo or 20 ml of apple cider vinegar each day. Although some people believe that apple cider vinegar can lower blood pressure, there’s currently not much evidence from human studies to support the idea. They found that apple cider vinegar improved total cholesterol levels, especially for people with type 2 diabetes. If you have type 2 diabetes or insulin resistance, your body finds it more difficult to control blood sugar levels. It adds flavor to your food, but does apple cider vinegar deserve its reputation as a natural remedy with a whole host of health benefits? At ZOE, we know it’s best to eat a varied diet that includes lots of whole foods, fruits, and vegetables rather than focusing on single food items. It could also pose particular risks for people with certain health conditions. In some cases, using neat apple cider vinegar on skin has caused chemical burns, so this is not something to try at home. Apple cider vinegar has long been valued for its digestive and metabolic benefits, but the way you consume it can significantly impact your experience and consistency. Raw, unfiltered apple cider vinegar contains "the mother"—a complex of beneficial bacteria, enzymes, and proteins. Apple cider vinegar has gained considerable attention in the wellness space, and the science behind its benefits is worth understanding.

Which labs or medications interact with daily ACV use?

A number of studies show the erosive effect of vinegar on dental enamel.’ The use of ACV as a weight loss aid has garnered increasing attention in recent years, thanks to its social media fame and celebrity endorsement. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Apple cider vinegar is very acidic, and this can cause some gastrointestinal side effects in some people. Apple cider vinegar is believed to have a range of health benefits. This new, slightly odd, apple cider vinegar diet could not be more simple... While it’s not a replacement for the fundamentals of weight loss, it can be a valuable addition to your weight management toolkit. Apple cider vinegar offers a range of potential benefits for those seeking to lose weight. Some also opt to take apple cider vinegar supplements in the form of gummies or capsules containing a similar amount, although research is limited on the effectiveness of these supplements. There are a wide range of apple cider vinegar uses, from making all-natural household cleaners and bug sprays to whitening teeth and aiding in detoxification. For best results, dilute one to two tablespoons of ACV in an eight-ounce glass of water, and drink just before eating.

It could also pose particular risks for people with certain health conditions.
By killing bacteria and preventing infections on the skin, ACV can also improve skin health.⁴ However, if used incorrectly or applied directly to the skin, it can cause chemical burns.¹⁰
This natural probiotic component supports a healthy gut microbiome, which is increasingly recognized as foundational to overall wellness, immune function, and even mental clarity.
Couple this drink with your diet and exercise regimen to manage your weight woes.
In this study, when the participants drank 30 ml (2 tablespoons) of apple cider vinegar in water with a meal, food remained in their stomach significantly longer than when they consumed the same meal with plain water.22
It has been used for centuries as a traditional remedy for various ailments and has recently gained attention for its potential role in weight management.
In addition to the above, there have been other claims that apple cider vinegar can help cure cancer.
If you’re trying to decide whether apple cider vinegar is right for you, read on!

Research suggests that apple cider vinegar delays stomach emptying so perhaps increased time in contact with stomach acid might account for the claimed protective effect against enteric infections. I decided to turn medical sleuth and investigate whether apple cider vinegar is as good for health as it sounds. One day, she explained that she adds apple cider vinegar to improve my health. Improving your gut health may aid weight loss, but the latest science doesn't support the strong claims many s... If you take any of these medications, talk with your healthcare provider before combining them with apple cider vinegar. But most of these studies were small, and some were done in animals, so we need further research. In folk medicine, a mixture of honey and vinegar (sometimes called oxymel) has long been used to treat coughs, colds, and other conditions. But it does contain things that fight bacteria and fungi, which could promote hair health. Also, consuming excessive amounts of vinegar may be harmful to teeth and bones, and could potentially cause other health issues, although this is mainly based on anecdotal reports of extreme examples. Although consuming up to 30 ml of vinegar per day appears to be safe, some people may develop digestive issues, including nausea and feeling overly full. In some people, feeling overly full after consuming vinegar may be due to delayed stomach emptying. As discussed earlier, vinegar has been shown to reduce appetite and help people feel full. This drink combines the potent antioxidants of tea with the tangy kick of vinegar, creating a balanced and revitalizing beverage. Then, mix one teaspoon of apple cider vinegar with a splash of fresh lemon juice, add the blend to your green tea, and stir well. For a more energizing option, add apple cider vinegar to green tea. Apple cider vinegar is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Any brand of ACV that is unpasteurized, unfiltered and organic can be used for weight loss. You can find extremely detailed information on how to detox your body with ACV in my post on how to make ACV detox drinks. There is some evidence suggesting that vinegar consumption could help with gastroesophageal reflux, irritable bowel syndrome, and hypochlorhydria (low stomach acid). There are a few studies suggesting that ingesting apple cider vinegar may decrease body mass and overall fat mass. However, there aren’t a lot of studies that verify the weight loss effects of this drink mixture. In one study, 39 participants drank about a tablespoon of ACV twice a day and went on a reduced-calorie diet, which resulted in an 8.8-pound weight loss compared to a 5-pound weight loss among the calorie-restricted eaters who didn’t drink the ACV.

If you're interested in using ACV primarily for health reasons, raw and unfiltered ACV is recommended over the other two kinds.
Its unfiltered and unpasteurized, which is exactly what you should look for in a health tonic.
But if there’s still some extra glucose, your body stores it as fat in adipose tissues.
OK, so maybe there’s no direct link between apple cider vinegar and weight loss, but what about appetite suppression?
High cholesterol and triglyceride levels can increase your risk of heart disease.
Yet, many remain skeptical, questioning whether these benefits are genuine or merely myths.In this comprehensive guide, we’ll explore apple cider vinegar benefits in depth.
You can also use apple cider vinegar as a replacement for lemon juice in many dressings, vinaigrette, and marinades.
Drinking straight apple cider vinegar can burn the sensitive tissues in your mouth and throat.

It can have wonderful effects on hair by making them glossy and lustrous. It may also bring a spike in the levels of high-density lipoprotein cholesterol (HDL or “good” cholesterol), (5) which is essential to manage or prevent diseases of the heart. (7) This makes it a natural aid for constipation and diarrhea or to promote general gut health. ACV contains prebiotics and a small amount of pectin, a water-soluble fiber, that can encourage regular bowel movements. In addition to consuming a well-balanced diet and engaging in physical activity, consult a healthcare provider about weight loss treatment options. The acidity of apple cider vinegar is one of the main reasons a healthcare provider may suggest only consuming a limited amount. One study found that drinking one tablespoon (5 mL) of ACV for 12 weeks resulted in up to 15 pounds of weight loss. Many believe ACV helps with weight loss because it can potentially lower blood glucose levels, act as a detoxifying agent, and improve cholesterol. Results from the study also showed how apple cider vinegar may improve how the body processes insulin. While apple cider vinegar may have some health benefits, it isn’t a quick fix for weight loss. If you want to try apple cider vinegar for weight loss or other potential health benefits, remember to take it safely. Beyond weight loss, apple cider vinegar may provide other potential health benefits. For weight loss and health benefits, choose raw, unfiltered, organic apple cider vinegar that contains “the mother”—the cloudy sediment containing beneficial enzymes, proteins, and bacteria. Since apple cider vinegar blocks starches, this is actually very good for the healthy bacteria that reside in your gut. Although a lot of healthy supplements come in pill or powder form, there is one in liquid form that you should consider and that is apple cider vinegar. Its tangy flavor enhances the taste of dishes and provides health benefits. This juice undergoes a two-step fermentation process, first turning the sugars into alcohol and then into acetic acid, the main active compound in vinegar. Made through a meticulous natural fermentation process, it offers a range of health benefits and versatile uses in the kitchen. Those who consumed 1–2 tablespoons (about 15–30 ml) of ACV daily for 12 weeks along with a low-calorie diet lost more weight and body fat compared to those who didn’t. Let’s check what science really says about apple cider vinegar and weight loss. Other studies, albeit small, showed that ACV could cut belly fat — though it works best as an aid to regulate blood sugar. ‘The antimicrobial properties in the acetic acid, lactic acid, ascorbic acid and malic acid in vinegar break down the cell membranes of unhelpful bacteria, which is why drinking vinegar has been found to be good at combating bugs like E. ‘It’s thought that the acetic acid in vinegar might slow the breakdown of starches into sugars or increase the body’s sensitivity to glucose,’ explains Ali. Don't even think about shooting it straight up (or applying it topically) without first diluting it in at least 1 cup of water per tablespoon. The only difference is that darker-colored vinegars may contain trace amounts of antioxidants found in dark colored fruits (like red grapes, pomegranate, etc.), she says. Following the birth of her son with neonatal meningitis, Emily-Ann has a particular interest in neonatal health and parental support. She later worked as a journalist for Comic Relief, covering stories about health and international development, as well as The Independent, The i, The Guardian, and The Telegraph. After beginning her career as a health journalist at The Basingstoke Gazette, she worked at a number of regional newspapers before moving to BBC News online. One small study saw volunteers adding vinegar totheir meals, which did help reduce glucose and insulin levels. The subjects of the study were offered apleasant-tasting vinegar drink, a not-so-nice vinegar drink or anon-vinegar drink. One study from Japan showed that a group of overweight men and women whodrank two ACV drinks a day saw their weight fall by just one kilo over aperiod of three months.

It may aid in weight loss

The recommended daily dosage is one to two tablespoons diluted in water. Acetic acid may enhance insulin sensitivity, allowing cells to utilize glucose more effectively. Diluting it in water or another liquid is crucial for safe consumption. The acidity can lead to throat irritation and digestive discomfort. “So, if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed,” explains Amy Goodson, M.S., R.D., C.S.S.D., L.D. Another 2010 study from the Annals of Nutrition & Metabolism shows that having two teaspoons of ACV during mealtime could help reduce sugar crashes and keep blood sugar levels stabilized. Ultimately, all the research on ACV and weight loss is from small studies—and it’s really hard to draw conclusions from those, says Cording. Some animal studies suggest it might help with weight loss. There aren’t any set recommendations for how much apple cider vinegar to take, but many people take 1 or 2 tablespoons before or with meals. Taking apple cider vinegar has become a popular diet trend in recent years. You will see that all of these health uses for apple cider vinegar are science-based and can be used in conjunction with other natural remedies. That said, if your goal is to lose weight, it’s important to focus on other lifestyle changes as well such as a balanced diet and regular exercise. “Apple cider vinegar may help to promote fullness with and after meals, which may help with portion control and promote weight loss,” she explains. Apple cider vinegar on its own is not a magic bullet for weight loss, but it may give you an edge in shedding pounds, says Palinski-Wade. “The benefits of ACV come from the acetic acid, and in order to get the same amount of acetic acid that you would find in one tablespoon of AVC, you would need to consume approximately 30 gummies,” says Palinski-Wade. This apple cider vinegar is raw, unfiltered, and unpasteurized in order to deliver mother enzymes, ginger, garlic, lemon juice, and honey, all of which have health-improving properties. If you're thinking about downing some apple cider vinegar and then quickly eating or drinking something else to mask the bitter taste, you may want to think twice. It's generally believed that mixing 1 tbsp to 2 tbsp of apple cider vinegar into your water or tea is safe. The science on ACV isn’t very promising for weight loss or appetite suppression Therefore, it’s important to keep intake in moderation and avoid consuming very high amounts to prevent negative side effects. With apple cider vinegar, terms like “organic” and “raw” are tossed around pretty loosely, making it hard to decipher what you’re actually getting when you grab a bottle from the store. Some apple vinegar supplements also use special herbs to add specific health claims and even flavor. Because it’s fermented, ACV is chock-full of natural probiotics, which Czerwony says can balance gut microbiota and improve immune health. “But if your healthcare provider says it’s OK for you to take, then there’s likely no harm either.” Gastroesophageal reflux disease, GERD, acid reflux, heartburn — no matter what you call it, it’s unpleasant. When you have Type 2 diabetes, your body’s cells can’t properly take up sugar (glucose) from the foods you eat. Both pasteurized and raw apple cider vinegar are sold in stores.