Apple Cider Vinegar and Weight Loss: What Works, Based on Science
Jan 17, 2026 • 9 min read
Published on January 17, 2026 | Updated on January 17, 2026
January 17, 2026
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
There are plenty of articles touting apple cider vinegar for weight loss, promising that a tiny amount will burn belly fat, detox your body, and flatten your stomach in weeks. When you are feeling stuck with your weight, the idea that a shot of something you may already have in your kitchen could help sounds incredibly appealing.
Apple cider vinegar (ACV) does have real biological effects. The main active component, acetic acid, can influence blood sugar, insulin, and how your body uses energy. But its effects are more complicated than the “drink this, lose weight” narrative that influencers are selling.
This guide walks through how ACV might affect weight, what the studies actually show, how to use it safely, and what to look for if you decide to try it.
Apple cider vinegar is made by fermenting crushed apples in two steps.
First, yeast turns the natural sugars into alcohol. Then bacteria convert that alcohol into acetic acid. The result is a sour, strongly scented liquid that is usually about 5–6 percent acetic acid with trace amounts of other acids and plant compounds.
Acetic acid is a short-chain fatty acid that your body can use as a signaling molecule. Research suggests it may help improve insulin sensitivity, influence appetite hormones, and affect how your muscles and liver handle glucose and fat.
Those effects are the reason ACV is often marketed for weight loss, blood sugar support, and metabolic health.
Acetic acid appears to slow how quickly food leaves your stomach, which can sometimes increase fullness or blunt rapid blood sugar spikes after meals. It may also help your muscles take up glucose more effectively, so your blood sugar does not climb as high.
Some studies suggest vinegar intake can slightly improve markers like body mass index (BMI), triglycerides, or waist measurements over several weeks. However, these changes tend to be small and vary a lot between individuals.
When people ask if ACV helps with weight, what they usually want to know is whether it burns fat directly. Rather than acting like a direct fat-burning switch, ACV may support conditions that make fat loss easier.
A few small trials suggest vinegar may increase feelings of fullness and slightly reduce how many calories people eat in later meals.
Some of this may be due to the slowed stomach emptying and changes in gut hormones that occur upon consumption, which help regulate appetite.
At the same time, reviews of vinegar studies found that appetite-related results were inconsistent, and longer-term trials didn’t consistently show strong appetite suppression. In some cases, any reduced intake may be due to nausea or discomfort rather than a pleasant sense of satiety, which is not a sustainable strategy.
Vinegar has a clearer track record when it comes to blood sugar.
Several small randomized trials show that consuming vinegar with high-carbohydrate meals can reduce post-meal glucose and insulin levels, especially in people with insulin resistance or type 2 diabetes.
Better blood sugar control may indirectly support fat loss by reducing energy crashes, cravings, and the tendency to overeat highly processed foods. Blood sugar management also matters for long-term health, even if the scale doesn’t move dramatically.
So, does ACV actually move the needle in real people trying to lose weight?
One small trial in adults with overweight or obesity compared a reduced-calorie diet plus daily ACV to the same diet without ACV.
The vinegar group, who took about 30 milliliters per day, lost more weight and body fat and saw improvements in triglycerides and a visceral adiposity index.
More recently, a systematic review and meta-analysis of randomized controlled trials found that ACV use was associated with modest reductions in body weight, BMI, and waist circumference. The authors noted that the effects were statistically significant but small and that study quality and sample sizes were limited.
Taken together, the evidence suggests ACV is not a strong fat loss agent on its own. Instead, it may:
Slightly support appetite control for some people
Improve blood sugar and insulin dynamics
Nudge metabolic markers in a better direction
Those changes can help weight loss efforts when you are already in a calorie deficit, moving your body, and paying attention to sleep and stress.
But they are not powerful enough to replace those habits.
If you want a deeper dive into using ACV as part of a routine, you can explore this guide on how to lose weight with apple cider vinegar or prune juice.
Because ACV is a kitchen ingredient, it can feel harmless. But its high acidity and biological effects mean it is not risk-free, especially in larger amounts or concentrated forms.
Undiluted vinegar can irritate the mouth, throat, and esophagus. Case reports describe burns and severe discomfort when people drank shots of ACV or swallowed tablets that became lodged.
Regularly sipping acidic drinks can also erode tooth enamel over time. Dental experts recommend diluting ACV, drinking it through a straw, and rinsing your mouth with water afterward rather than brushing immediately, which can worsen enamel damage.
Because ACV can slow stomach emptying, it may be problematic for people with gastroparesis, particularly those with type 1 diabetes who already struggle to match insulin timing with digestion. In these cases, using vinegar around meals could make blood sugar harder to predict.
Anyone on blood sugar-lowering medications should talk with a healthcare professional before using ACV regularly, since it can enhance the effect of those drugs.
Very high or long-term intake has, in rare cases, been linked to low potassium levels and changes in bone density, as well as potential interactions with diuretics and insulin.
For most healthy adults, small diluted amounts with meals are considered low risk. But if you have kidney disease, significant digestive issues, or take multiple medications, it is important to get personalised advice first.
If you still want to experiment with ACV as a small support tool, the form you choose matters.
Most of the research on ACV uses liquid vinegar, usually taken diluted in water or with food. Choosing a raw, unfiltered product “with the mother” mainly influences flavour and possible probiotic content, rather than weight loss effects.
For most people, this is the simplest and most evidence-based ACV option. It is also easier to control the dose.
Capsules and tablets are marketed as more convenient, but they are less studied. Ingredient quality and acetic acid content can vary significantly, since supplements are not regulated as strictly as medications. Some tablet forms have caused serious esophageal injury when they become stuck.
If you prefer capsules, look for third-party tested brands and make sure to take them with plenty of water.
Gummies are popular because they taste better than vinegar in water. However, they often contain added sugars or sweeteners, and the actual acetic acid content may be lower than what was used in studies. They also cost more per dose than regular ACV.
From a weight loss perspective, liquid ACV that you dilute yourself is usually the more practical and predictable choice.
You may also want to explore other supplements and natural remedies that may support weight loss.
You might see people recommending apple cider vinegar in the morning as part of a routine or talking about taking “fat-burning shots” throughout the day. In practice, what matters more is your total dose, whether it is diluted, and how it fits into your overall habits.
Some realistic options include:
Mixing a small amount into a large glass of water and sipping it with a meal
Using it in salad dressings with olive oil and herbs
Adding it to marinades or sauces for vegetables and lean proteins
These methods reduce the risk of irritation, protect your teeth, and tie ACV to existing healthy food choices.
It is understandable to hope that ACV might be the missing piece, especially if you feel like you have tried everything.
But if you rely on it instead of making sustainable changes to your diet, movement, stress, and sleep, you are likely to end up disappointed. Vinegar works best as a small supportive layer placed on top of those foundations.
Apple cider vinegar has been used for centuries and does seem to have real biological effects. It can modestly support blood sugar control and may, in some people, have a small, indirect impact on weight when combined with a calorie deficit and other healthy habits. The strongest evidence suggests its role is supportive rather than central.
If you enjoy the taste and tolerate it well, using a small amount of diluted ACV in meals can fit into a weight loss plan. But it is not a cure for stubborn weight, and more is not better. Your energy balance, food choices, movement, sleep, and stress will always matter more than any single ingredient in your cupboard.
If you are considering adding ACV regularly, especially in higher doses or as a supplement, talking with a healthcare professional can help you find a safe, realistic approach that matches your health history and current medications.
Studies that saw any effect used about 1 to 2 tablespoons (15 to 30 milliliters) of liquid ACV per day, diluted in plenty of water and usually taken with meals rather than on an empty stomach.
A practical approach is to start with 1 teaspoon in a large glass of water once a day to see how your body responds, then gradually increase if you tolerate it well. Pairing ACV with a balanced diet, regular movement, and attention to sleep is far more important than the exact timing.
Some small studies suggest that vinegar intake may slightly reduce waist circumference or visceral fat in people with overweight or obesity, especially when combined with a calorie deficit.
However, ACV does not specifically target belly fat, and spot reduction is not possible. Any change in “tummy fat” will mainly come from overall body fat loss and improved metabolic health, with ACV acting, at most, as a modest helper.
Most research trials used 1 to 2 tablespoons of ACV per day, usually around 15 to 30 milliliters. This amount was typically diluted in water and spread across one to three doses before meals.
Going higher than this does not seem to produce better results and may increase the risk of side effects like tooth erosion, digestive discomfort, low potassium, or interactions with medications.
There is no strong evidence that apple cider vinegar in the morning is better than taking it later in the day. Some people prefer morning because it helps them remember to take it, while others feel better having it with lunch or dinner instead.
What matters most is that it is diluted, taken with or around food, and fits into a broader pattern of sustainable habits. If you notice heartburn, nausea, or blood sugar changes, it may make sense to adjust the timing, dose, or stop altogether.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
