New weight loss trends are constantly emerging, but one method is particularly popular on social media: apple cider vinegar. Many people confidently claim that drinking apple cider vinegar can lead to significant weight loss results.
Unlike many other popular trends, there is limited research on apple cider vinegar for weight loss, but it’s important to note that many of these studies are flawed. A recent study suggesting apple cider vinegar’s beneficial effects on weight loss was retracted due to several problems discovered after publication. However, some studies suggest that apple cider vinegar may help some people lose weight, although the effect may be small.
A gathering of experts: Jessica Cording, RD, MS, RD, author of The Tipping Point; Vanessa Risetto, RD, MS, CEO and co-founder of Culina Health; Erin Palinski-Wade, RD, CD, CDPE, and RD; Carol Johnston, PhD, associate professor at Arizona State University; Amy Goodson, RD, MS, RD, MS, RD, CDPE, RD, sports nutritionist, and RD, from Dallas, TX; and Mir Ali, MD, medical director of the Memorial Surgical Weight Loss Center at Orange Coast Medical Center, Fountain Valley, California.
Sure, drinking a small amount of apple cider vinegar daily may seem like a simple way to lose weight, but losing weight is rarely that easy. However, given the prevalence of this trend, it’s understandable that people have questions. Here are a few things nutritionists and weight loss doctors want you to know about using apple cider vinegar for weight loss, along with the actual research findings.
Certified nutritionist and bestselling author of “The Tipping Point,” Jessica Cordin, explains that apple cider vinegar is a liquid made by fermenting apple juice. This process involves fermenting the sugars in apples to produce acetic acid, the main component of vinegar.
”Adding bacteria and yeast to the liquid initiates the alcoholic fermentation process, converting sugar into alcohol,” says Vanessa Risetto, CEO and co-founder of Culina Health and a registered dietitian. But it’s not an alcoholic beverage. “In the second stage of fermentation, the alcohol is converted into acetic acid bacteria,” Risetto explains.
First and foremost, it’s important to understand that the only scientifically effective way to lose weight is to consume fewer calories than you burn (creating a calorie deficit) and then exercise regularly to burn off the excess. Regarding how apple cider vinegar aids weight loss, there’s currently very little evidence, and some of that evidence is outdated or flawed. Furthermore, there are no reliable placebo-controlled clinical trials (the gold standard in medicine) showing that people taking apple cider vinegar experience significant weight loss.
A recent scientific review of 10 randomized controlled trials involving 789 patients with overweight or type 2 diabetes found that patients taking apple cider vinegar experienced greater weight loss than those who did not. However, due to differences in the duration of apple cider vinegar use and differences in study design, it is difficult to draw definitive conclusions from these results.
Another analysis of data published in the journal *Nutrients* in 2025, involving 861 adults, found that those who took apple cider vinegar daily experienced modest reductions in waist circumference and weight (especially those who were overweight, obese, or had type 2 diabetes). Participants took apple cider vinegar in liquid or tablet form for 4–12 weeks. It’s worth noting that these apple cider vinegar interventions were sometimes combined with diet and exercise recommendations, which are known to promote weight loss. Furthermore, these studies are not entirely identical; the intervention periods are relatively short (maximum 12 weeks), and the apple cider vinegar dosage varies (from 5 to 30 ml per day), making it difficult to draw definitive conclusions.
However, this data alone isn’t enough to prove that apple cider vinegar is a magical fat-burning remedy. “These studies used very small sample sizes,” says Erin Palinski-Wade, RD, RD, RD, CD, “but consistent results suggest that apple cider vinegar may aid weight loss.”
Cordin stated that ultimately, all the research on apple cider vinegar and weight loss is based on small studies, making it difficult to draw conclusions. “We really don’t have any reliable data on this,” she added.
Dr. Gregory Curtis, a weight loss specialist and director of clinical care at Knowwell Clinic, stated that while more research is needed to confirm the health benefits of apple cider vinegar, the strongest evidence currently available points to its potential effectiveness in regulating blood sugar levels. Studies have shown that drinking approximately 30 ml of apple cider vinegar after meals can improve insulin function and lower blood sugar levels.
A 2021 study also found that drinking apple cider vinegar may be helpful for blood sugar control in adults, but noted that more research is needed to fully understand its health benefits.
Dr. Curtis explained that the feeling of fullness from apple cider vinegar is usually due to delayed gastric emptying, meaning digestion occurs more slowly, prolonging the feeling of fullness. He also explained that nausea is a common symptom of apple cider vinegar consumption and can also cause a decrease in appetite, but this doesn’t necessarily lead to a feeling of fullness.
Additionally, apple cider vinegar appears to have some properties that may promote weight loss. For example, a 2013 study published in the Journal of Functional Foods found that drinking apple cider vinegar before meals was associated with fewer spikes in blood sugar. Another study, published in the Annals of Nutrition & Metabolism in 2010, found that taking two teaspoons of apple cider vinegar with meals helped reduce blood sugar spikes and maintain stable blood sugar levels. The mechanism of action isn’t fully understood, but nutrition researchers believe…
Dr. Carol Johnston, an associate professor at Arizona State University, has been researching apple cider vinegar at the university for many years and suspects that compounds in the vinegar may interfere with the digestion of some starches.
This is important because sharp fluctuations in blood sugar levels often lead to cravings for sugary snacks. “So, if apple cider vinegar can help control blood sugar, it can help curb sugar cravings, control portion sizes, and potentially reduce calorie intake,” explains Amy Goodson, a registered dietitian, sports nutritionist, and licensed nutritionist.
There are many ways to use apple cider vinegar for weight loss, and none of them seem to be better than the others.
Studies often recommend consuming this product one spoon at a time, but this can put a strain on your digestive system, especially if you’re prone to heartburn.
However, Dr. Mir Ali, medical director of the Memorial Surgical Center for Obesity at Orange Coast Medical Center in Fountain Valley, California, suggests that if you’ve never had reflux problems before, dissolve one to two tablespoons of vinegar in a glass of water and drink it before meals. (Undiluted vinegar can irritate the mouth and esophagus.) Dr. Ali says, “The goal is to reduce hunger and feel full faster.”
But this isn’t necessary, especially if you have an upset stomach. Cordin says that using apple cider vinegar in other ways, such as as an olive oil salad dressing, also counts. You can even drizzle apple cider vinegar over vegetables for a tangy kick.
There is currently no generally accepted dosage standard. However, studies have examined the benefits of apple cider vinegar for weight loss, and it is generally recommended to take one to two tablespoons per day, diluted with water.
If you’ve never taken this medication before, Dr. Ali recommends starting with a small dose, observing your body’s response, and then gradually increasing the dose. You can also spread the dose throughout the day rather than taking a large dose at once. Again, taking it before meals seems best.
Dr. Curtis stated that there is currently insufficient recent and compelling evidence to support the idea that apple cider vinegar can help reduce body fat or promote weight loss. “Overall, based on the available evidence, apple cider vinegar is not a panacea for weight loss,” Dr. Curtis said. However, Dr. Curtis noted that replacing commonly used high-calorie salad dressings and marinades with apple cider vinegar may aid weight loss by reducing calorie intake. (However, this potential benefit largely depends on the amount of salad dressings and marinades you typically use.)
Ultimately, the decision is yours. Palinski-Wade recommends that if you want to try apple cider vinegar, take it no more than twice a day, one tablespoon each time, and be sure to dilute it in 240 ml of water. This can increase feelings of fullness and help stabilize blood sugar levels.
If you absolutely hate drinking vinegar straight, try adding it to your meals. Palinski-Wade suggests mixing apple cider vinegar and olive oil with salads or steamed vegetables. Alternatively, you can add a tablespoon of apple cider vinegar to a smoothie.
To get the most health benefits from apple cider vinegar, choose products labeled “raw apple cider vinegar” or “unfiltered apple cider vinegar.” “Unfiltered apple cider vinegar contains proteins, enzymes, and beneficial bacteria from the vinegar starter or vinegar seed,” says Palinski-Wade. Try organic unfiltered apple cider vinegar from Prague Organic or Spectrum Organic.
However, Dr. Ali emphasized that drinking apple cider vinegar is unlikely to have a significant impact on weight. “People think apple cider vinegar is a weight-loss panacea—that’s not true,” he said. “To see noticeable results, you really need to change your eating habits.”
As mentioned above, apple cider vinegar can cause nausea or stomach upset. Johnston notes that, like all types of vinegar, the high acidity of apple cider vinegar can irritate the throat and erode tooth enamel. Furthermore, Risseto adds, “If you have heartburn, the acidity of apple cider vinegar can worsen your symptoms.” Therefore, it’s best to follow the above guidelines: drink no more than one tablespoon twice daily, diluted with two ounces of water. Palinski-Wade warns, “Apple cider vinegar should never be consumed straight.”
Cordin added: “You have to take it slow. I don’t recommend injections or anything like that—it can cause serious damage to the esophagus.”
In conclusion, Cordin stated that apple cider vinegar isn’t the weight-loss remedy many people believe it to be. “Whenever someone tells me they want to take liquid or food-grade apple cider vinegar for weight loss, I usually advise them to try other methods,” she said.
Post time: Dec-15-2025