Apple Cider Vinegar

Apple cider vinegar, often shortened to ACV, is a type of vinegar made from fermented apples. During fermentation, sugars are first converted into alcohol before acetic acid bacteria convert the alcohol into acetic acid. This acetic acid gives vinegar its distinctive sharp taste and is thought to be responsible for many of the metabolic effects studied in research.

Apple cider vinegar has become particularly popular as a weight-management ingredient, with claims ranging from appetite suppression to increased fat burning. Research does suggest that vinegar may have modest effects on body weight and some metabolic markers in certain people. However, the evidence is not strong enough to say that apple cider vinegar reliably causes weight loss, and it should not be considered a substitute for a balanced diet, physical activity or evidence-based weight-management treatments.

Key Facts

  • Apple cider vinegar is produced by fermenting apples and contains acetic acid as one of its main active components.
  • Some short-term clinical trials have reported small reductions in body weight, BMI or waist measurements after consuming vinegar or apple cider vinegar.
  • A 2026 umbrella review found that vinegar consumption was associated with an average reduction in body weight of around 1.1kg across the studies analysed, although there was no significant overall effect on BMI or waist circumference. The review included different types of vinegar, so this result should not be interpreted as proof that apple cider vinegar itself will produce the same effect.
  • One of the better-known older trials found modest reductions in weight and body measurements after 12 weeks of consuming 15ml or 30ml of vinegar daily, but individual studies such as this are not enough to establish ACV as an effective weight-loss treatment.
  • A highly publicised 2024 study reporting much larger weight-loss effects from apple cider vinegar was retracted in 2025 after problems were identified with its statistical analysis and underlying data. Its results should not be used as evidence for ACV and weight loss.
  • Vinegar may influence post-meal blood glucose and insulin responses, but improvements in metabolic markers do not automatically result in weight loss.
  • Apple cider vinegar is highly acidic. Regularly drinking it undiluted may irritate the throat and damage tooth enamel, while concentrated supplements can also cause digestive side effects.
  • Apple cider vinegar may interact with medicines including insulin and some diuretics, so people taking regular medication should speak to a doctor or pharmacist before using concentrated ACV products.

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FAQs

What does the research say about Apple Cider Vinegar and its effects on the body?

Research into apple cider vinegar has focused on areas including body weight, appetite, blood glucose, insulin response and cholesterol.

The evidence around weight loss remains mixed. A 2020 systematic review concluded that there was not enough high-quality research to draw firm conclusions about the health or weight effects of apple vinegar. More recent reviews have found a small overall effect on body weight, but the clinical trials tend to be relatively small, short and conducted in specific groups such as people who are overweight, obese or living with type 2 diabetes.

For example, a 2009 controlled trial found that people consuming 15ml or 30ml of vinegar each day for 12 weeks experienced reductions in weight and several body-fat measurements compared with placebo. These results are interesting, but they do not establish that ACV produces meaningful or sustainable weight loss for everyone.

Research into blood glucose is somewhat broader. Meta-analyses have reported reductions in fasting blood glucose and HbA1c in some populations, particularly people with diabetes. However, better blood glucose control should not be confused with proven weight loss.

It is also worth being cautious about dramatic weight-loss figures attributed to ACV online. A widely reported 2024 trial claiming substantial weight loss was formally retracted in 2025 because its results could not be reliably reproduced from the supplied data.

How is Apple Cider Vinegar traditionally used?

Apple cider vinegar has long been used as both a food ingredient and a traditional household remedy.

In cooking, it can be used in salad dressings, marinades, sauces, pickling and other recipes. It is also sometimes diluted in water and consumed as a drink.

Modern supplement products are available as capsules, tablets, gummies and powders. These products can be more convenient than liquid vinegar, but they should not automatically be considered equivalent. Their ACV content, concentration and acetic acid content can vary, while much of the clinical research has investigated liquid vinegar.

How to consume or supplement Apple Cider Vinegar?

There is no established dose of apple cider vinegar specifically for weight loss.

Clinical research has used a variety of quantities. Some commonly discussed studies have investigated approximately 15ml to 30ml of liquid vinegar per day for several weeks, but a dose used in a study should not automatically be treated as a recommended weight-loss dose.

If using liquid apple cider vinegar, it is generally preferable to dilute it or incorporate it into food rather than repeatedly drinking it undiluted. Its acidity can irritate the throat and gradually erode tooth enamel.

For capsules, powders and other supplements, follow the manufacturer's directions. The amount of powdered ACV in a supplement cannot necessarily be compared directly with a quantity of liquid vinegar used in a clinical trial.

Are there any known side effects or precautions when using Apple Cider Vinegar?

Apple cider vinegar is generally well tolerated when consumed in normal food quantities, but larger or concentrated amounts can cause problems.

Because vinegar is highly acidic, drinking it undiluted can irritate the mouth and throat and contribute to erosion of tooth enamel. Some people may also experience nausea, indigestion or other gastrointestinal symptoms.

Apple cider vinegar may also affect potassium levels and can interact with medicines including insulin and some diuretics. People taking medicines for diabetes should be particularly careful because vinegar may influence blood glucose levels.

Vinegar can slow gastric emptying in some circumstances. A small study in people with type 1 diabetes and gastroparesis found that apple cider vinegar slowed gastric emptying further, suggesting that people with gastroparesis should seek professional advice before using it regularly.

If you are pregnant, breastfeeding, taking regular medication or managing an existing medical condition, speak to a doctor or pharmacist before starting a concentrated ACV supplement.

How long does it take to see potential effects from Apple Cider Vinegar?

There is no established timeframe in which apple cider vinegar can be expected to produce weight loss.

Most studies examining body weight have looked at regular consumption over several weeks, commonly around eight to twelve weeks, rather than a few days. Even in studies reporting positive results, the changes in body weight have generally been modest.

Taking ACV for a certain number of weeks does not guarantee that someone will lose weight. Long-term weight management is influenced far more substantially by overall energy intake, diet quality, physical activity, sleep, medicines, medical conditions and other individual factors.

What to look for when purchasing Apple Cider Vinegar products?

When choosing liquid apple cider vinegar, check the manufacturer's directions and information about the product's acidity. Some people prefer unfiltered or unpasteurised products containing what is commonly called the mother, but there is no convincing evidence that the presence of the mother makes ACV more effective for weight loss.

For supplements, look for a manufacturer that clearly states how much apple cider vinegar powder is provided per serving. If the product provides information about its acetic acid content or standardisation, this can make it easier to understand what the supplement actually contains.

It is also worth checking whether ACV is the main ingredient or simply one component of a multi-ingredient product. Results from trials using liquid vinegar cannot automatically be applied to gummies, capsules or complex supplement blends.

Can Apple Cider Vinegar help with weight loss?

Possibly to a small degree in some people, but the evidence does not support treating apple cider vinegar as a reliable weight-loss solution.

A 2026 umbrella review combining evidence from vinegar studies found an average body-weight reduction of approximately 1.06kg, although it did not find significant overall reductions in BMI or waist circumference. Importantly, this research covered vinegar more generally rather than proving an effect unique to apple cider vinegar.

Individual ACV and vinegar trials have sometimes reported modest improvements in weight or body measurements, particularly when ACV has been used alongside a calorie-controlled diet. However, studies vary considerably in their participants, formulations, diets and study designs.

The evidence therefore supports a cautious interpretation. ACV may have a small supporting role within a wider weight-management approach, but it cannot be expected to cause weight loss on its own and there is no guarantee that someone taking it will lose weight.

Does Apple Cider Vinegar reduce appetite?

The evidence is limited, and apple cider vinegar should not be considered an established appetite suppressant.

Some small studies have found increased feelings of fullness after consuming vinegar. However, one controlled study found that reductions in appetite occurred alongside increased nausea and poorer tolerability. The researchers concluded that promoting vinegar as a natural appetite suppressant was not appropriate because some of the apparent effect may have resulted from feeling unwell.

Other short-term studies have reported increased satiety and reduced post-meal glucose and insulin responses after vinegar was consumed with a carbohydrate-rich meal. These experiments generally measured responses over a few hours rather than long-term eating behaviour or weight loss.

Does Apple Cider Vinegar burn belly fat?

There is not enough evidence to say that apple cider vinegar specifically burns abdominal or belly fat.

Some clinical trials have reported reductions in waist circumference or measurements of visceral fat after regular vinegar consumption. However, these findings do not demonstrate that ACV selectively targets abdominal fat, and other reviews have not consistently found significant changes in waist circumference.

Claims that apple cider vinegar directly melts or burns belly fat therefore go beyond what current human evidence can support.

Can Apple Cider Vinegar help control blood sugar while losing weight?

Research suggests vinegar may influence the way the body responds to carbohydrates.

Systematic reviews and meta-analyses have reported improvements in measurements such as fasting blood glucose and HbA1c following ACV consumption, particularly in people with type 2 diabetes. Some smaller studies have also found reductions in the rise in glucose and insulin following a meal.

However, an improvement in blood glucose does not mean that someone will necessarily lose weight. These are separate outcomes.

Anyone taking insulin or other glucose-lowering medicines should also discuss regular ACV supplementation with a doctor or pharmacist, as combining interventions that affect blood glucose may require additional monitoring.

Does Apple Cider Vinegar interact with medications?

Potentially.

Apple cider vinegar may affect blood glucose and potassium levels. Particular caution is advisable for people taking insulin, other diabetes treatments or medicines that can lower potassium, including certain diuretics.

Anyone who takes regular prescription medicines should speak to a doctor or pharmacist before taking concentrated apple cider vinegar supplements or consuming large amounts of ACV every day.

Are Apple Cider Vinegar capsules as effective as liquid vinegar for weight loss?

There is not enough evidence to say that they are.

Most of the research commonly cited in relation to weight and metabolic health has investigated liquid vinegar or liquid apple cider vinegar. Powdered supplements can differ substantially in how much ACV or acetic acid they provide.

A capsule containing apple cider vinegar powder therefore should not automatically be considered equivalent to the 15ml or 30ml quantities of liquid vinegar used in some clinical studies.

This is particularly important with combination products, where apple cider vinegar may be only one of several ingredients. More research would be needed to establish whether ACV capsules, gummies and powders have comparable effects.

Sources

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