Table of ContentsView AllTable of ContentsWhat Is Apple Cider Vinegar?NutritionWhat the Research SaysSafetyDosageHow to Use Apple Cider VinegarAlternatives for Weight ManagementFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Is Apple Cider Vinegar?
Nutrition
What the Research Says
Safety
Dosage
How to Use Apple Cider Vinegar
Alternatives for Weight Management
Frequently Asked Questions
Apple cider vinegar has been used for centuries as an alternative medicine for its purported health benefits. Acetic acid and other bioactive ingredients found inapple cider vinegarare thought to have blood sugar-lowering, lipid-lowering, and other effects.
Over the years, claims have been made regarding apple cider vinegar’s effects on weight loss. While proponents claim that consuming apple cider vinegar before meals curbs appetite and leads to weight loss, very little scientific evidence supports this.
The following article covers what the research says about apple cider vinegar, plus its nutrition profile, safety, and dosage.
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Apple cider vinegar is made from the juices of crushed apples. The juice is then mixed with bacteria and yeast and fermented. The process typically takes at least a few weeks.
Apple cider vinegar is still used in culinary to this day, acting as a flavor enhancer in salad dressings and sauces.
For years, apple cider vinegar has been marketed as a weight-loss tool that provides quick results. The diet industry has helped launch these claims, leaving some to believe that apple cider vinegar is the secret ingredient they’ve been missing.
However, while some studies have found benefits of using apple cider vinegar onblood sugarcontrol andlipid panels, there is little to no real evidence of weight loss.
Apple Cider Vinegar Nutrition
Various nutrients and bioactive ingredients can be found in apple cider vinegar.
Apple cider vinegar contains vitamins and minerals, includingcalcium,magnesium,phosphorus, andpotassium. It also contains small amounts ofiron,zinc,manganese, andselenium.
Additionally, one tablespoon of apple cider vinegar has about three calories and less than one gram (g) of carbohydrates.
You can also find certain phytochemicals in apple cider vinegar, like gallic acid, catechin, caffeic acid,ferulicacid, and acetic acid.Theseflavonoidsmay be the reason for many potential health benefits of apple cider vinegar.
Remember that the exact nutrition profile of apple cider vinegar may vary from one product to the next. Some brands may add extra ingredients to their apple cider vinegar, so always check the nutrition label before choosing a product.
Very few human trials have examined apple cider vinegar alone as a weight loss tool. And those that have don’t portray convincing evidence of lasting positive effects.
In one small study, participants were randomized to either a control or apple cider vinegar group. Those in the apple cider vinegar group consumed two tablespoons of apple cider vinegar daily for 12 weeks while following a restricted calorie diet. Those in the control group only followed a restricted-calorie diet. Compared to the control group, participants in the apple cider vinegar group had more significant reductions in body weight,BMI, hip circumferences, andLDL cholesterol.
It’s difficult to find any additional studies showing similar weight loss results. Other studies have found beneficial effects of apple cider vinegar on parameters like total cholesterol and fasting blood sugar. However, studies on weight loss are sparse.
While health claims surrounding apple cider vinegar point to acetic acid as the reason for its potential weight loss benefits, this has yet to be proven in human trials.
Additionally, according to a 2020 systematic review, there isn’t enough high-quality evidence of any health benefits of apple cider vinegar.
Overall, more research is necessary on apple cider vinegar for weight loss. Even though a few studies have found positive results, more large-scale human trials are needed to determine if and how apple cider vinegar may aid weight loss.
Safety Considerations and Potential Risks
Before using apple cider vinegar, you should be aware of various considerations and precautions.
Some people may have an allergic reaction to apple cider vinegar. Therefore, you should avoid apple cider vinegar or its ingredients if you’re allergic to it. Seek immediate medical attention if you have asevere allergic reaction, including itching, hives, and shortness of breath.
Specific populations may need to take extra precautions when using apple cider vinegar. Also, using apple cider vinegar has potential side effects.
Precautions
Some people may need to avoid or limit their use of apple cider vinegar.
There is some evidence that apple cider vinegar use may delay gastric emptying, which is the rate at which food empties from your stomach.
In a small, older study, apple cider vinegar was found to slow the rate of gastric emptying in people living with diabetes andgastroparesis(a condition in which gastric emptying is already slowed).
There are reports that excessive use of apple cider vinegar may lead to low potassium levels (hypokalemia) and bone loss.However, this has not been proven in any clinical trials.
Talk with your healthcare provider before using apple cider vinegar if you have gastroparesis, low potassium levels,osteoporosis, or other health conditions.
Topical Burns
Some people have experienced topical burns from using apple cider vinegar. Topical burns from apple cider vinegar use have been reported on the skin, mouth, or esophagus.
In one case report, a teenage girl experienced erosion on her nose after applying apple cider vinegar directly to it with the hope of removing amole.
Tooth Erosion from Acidic Foods
Due to its acidity, apple cider vinegar may causetooth erosion, especially if used excessively.
In one lab, apple cider vinegar was found to cause demineralization of human teeth.
Signs of tooth erosion include the following:
Only use diluted apple cider vinegar in recommended amounts to avoid tooth erosion.
Digestive Effects
In some cases, apple cider vinegar may cause digestive issues. Stomach burning has been reported as a side effect of apple cider vinegar.
Indigestion andnauseahave also been reported but are not well-documented in the literature.
Medication and Supplement Interactions
Apple cider vinegar may interact with some common medications and supplements. Such interactions may cause the medication or supplement not to work as it should.
There is concern that apple cider vinegar may negatively interact with the following medications:
Apple cider vinegar may also interact with certain herbs and dietary supplements, including:
If you take these or other medications, herbs, or supplements, talk with a healthcare provider before using apple cider vinegar.
Apple cider vinegar dosage typically varies and depends on the product and reason for use.
Currently, there are no dosage guidelines for apple cider vinegar. However, a typical dose of apple cider vinegar is one to two diluted tablespoons daily.
According to one study on the effects of apple cider vinegar on lipid profiles, one tablespoon per day may be the optimal dose.
It’s important to note that the acidity of apple cider vinegar products often varies from 4% to 8%.Products with more acidity may require smaller doses or more dilution.
If you’re unsure what dosage is safe for you, talk with a healthcare provider to learn more.
There are a few different ways to use apple cider vinegar.
Possibly, the simplest way to use apple cider vinegar is to drink it. However, apple cider vinegar should always be diluted with water before consumption.
It may be best to start with a low dose and work up as needed. Just remember that excessive apple cider vinegar use may cause side effects.
Another common way to use apple cider vinegar is to add it to homemade salad dressings or marinades. Many recipes available online can teach you how to do this.
Plenty of recipes for apple cider vinegar drinks, baked goods, and savory dishes exist. Using apple cider vinegar when cooking may be an excellent way to mask its strong taste if desired.
Gummies and capsules are available if you don’t want to use liquid apple cider vinegar.
Like other supplements, apple cider vinegar alone cannot lead to long-term weight loss and weight management.
While using apple cider vinegar may work as a complementary treatment for weight loss, various alternatives may be more sustainable.
Weight loss and management are about more than what you eat. A holistic approach should be taken.
The CDC recommendshealthy eating, regular physical activity, optimal sleep, and stress reduction for weight management.Support from family and friends is also essential during any journey to better health.
While “healthy eating” may have several definitions, the most crucial part of your diet is the balance.
Fruits,vegetables, whole grains,healthy fats, and lean protein are critical to a well-balanced diet. However, there should also be room for fun foods or favorite foods that may not fit into these food groups. Strict food restriction is never the answer.
Summary
Apple cider vinegar has gained popularity as a dietary supplement for various health issues and concerns, including weight loss.
Currently, there is limited evidence of apple cider vinegar’s efficacy for weight loss. However, small studies have shown some promise but more research is needed.
When using apple cider vinegar, certain precautions should be taken to avoid side effects, and some people may need to avoid using it altogether.
To learn more about apple cider vinegar for weight loss or other uses, talk with a healthcare provider.
Frequently Asked QuestionsApple cider vinegar may help with weight loss, but research results are mixed.A small study that included 39 adults found that apple cider vinegar and a restricted-calorie diet worked better than a restricted-calorie diet alone for weight loss. In the study, apple cider vinegar was also associated with improved lipid profiles, hip circumference, and BMI.However, a systematic review found no strong evidence of any health benefits of apple cider vinegar.Because of its high acidity, apple cider vinegar should always be diluted with water before drinking it.One to two tablespoons of apple cider vinegar per day is typically recommended for weight loss. However, scientific evidence does not support this dosing.It may be best to start with a lower dose of apple cider vinegar and then slowly increase the dose over time. A healthcare provider or registered dietitian nutritionist can help you determine a safe way to manage your weight.Apple cider vinegar doesn’t necessarily expire but can change over time, especially if not stored properly.The high acidity of apple cider vinegar acts as a preservative.Over time, apple cider vinegar may change how it looks, smells, and tastes. However, it is not believed to be harmful to drink apple cider vinegar, which has undergone these changes.If you’re ever unsure of the safety of an apple cider vinegar product, it’s best to stay on the safe side and discard it.
Apple cider vinegar may help with weight loss, but research results are mixed.A small study that included 39 adults found that apple cider vinegar and a restricted-calorie diet worked better than a restricted-calorie diet alone for weight loss. In the study, apple cider vinegar was also associated with improved lipid profiles, hip circumference, and BMI.However, a systematic review found no strong evidence of any health benefits of apple cider vinegar.
Apple cider vinegar may help with weight loss, but research results are mixed.
A small study that included 39 adults found that apple cider vinegar and a restricted-calorie diet worked better than a restricted-calorie diet alone for weight loss. In the study, apple cider vinegar was also associated with improved lipid profiles, hip circumference, and BMI.
However, a systematic review found no strong evidence of any health benefits of apple cider vinegar.
Because of its high acidity, apple cider vinegar should always be diluted with water before drinking it.One to two tablespoons of apple cider vinegar per day is typically recommended for weight loss. However, scientific evidence does not support this dosing.It may be best to start with a lower dose of apple cider vinegar and then slowly increase the dose over time. A healthcare provider or registered dietitian nutritionist can help you determine a safe way to manage your weight.
Because of its high acidity, apple cider vinegar should always be diluted with water before drinking it.
One to two tablespoons of apple cider vinegar per day is typically recommended for weight loss. However, scientific evidence does not support this dosing.
It may be best to start with a lower dose of apple cider vinegar and then slowly increase the dose over time. A healthcare provider or registered dietitian nutritionist can help you determine a safe way to manage your weight.
Apple cider vinegar doesn’t necessarily expire but can change over time, especially if not stored properly.The high acidity of apple cider vinegar acts as a preservative.Over time, apple cider vinegar may change how it looks, smells, and tastes. However, it is not believed to be harmful to drink apple cider vinegar, which has undergone these changes.If you’re ever unsure of the safety of an apple cider vinegar product, it’s best to stay on the safe side and discard it.
Apple cider vinegar doesn’t necessarily expire but can change over time, especially if not stored properly.
The high acidity of apple cider vinegar acts as a preservative.
Over time, apple cider vinegar may change how it looks, smells, and tastes. However, it is not believed to be harmful to drink apple cider vinegar, which has undergone these changes.
If you’re ever unsure of the safety of an apple cider vinegar product, it’s best to stay on the safe side and discard it.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786Chen GL, Zheng FJ, Lin B, et al.Vinegar: A potential source of healthy and functional food with special reference to sugarcane vinegar.Front Nutr. 2023;10:1145862. doi:10.3389/fnut.2023.1145862Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A.The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.BMC Complement Med Ther. 2021;21(1):179. doi:10.1186/s12906-021-03351-wU.S. Department of Agriculture - FoodData Central.Vinegar, cider.Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z.Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial.JFF. 2018;43:95-102. doi:10.1016/j.jff.2018.02.003Launholt TL, Kristiansen CB, Hjorth P.Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review.Eur J Nutr. 2020;59(6):2273-2289. doi:10.1007/s00394-020-02214-3Hlebowicz J, Darwiche G, Björgell O, Almér LO.Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.BMC Gastroenterol. 2007;7:46. doi:10.1186/1471-230X-7-46MedlinePlus.Apple cider vinegar.Chang J, Han SE, Paik SS, Kim YJ.Corrosive esophageal injury due to a commercial vinegar beverage in an adolescent.Clin Endosc. 2020;53(3):366-369. doi:10.5946/ce.2019.066Feldstein S, Afshar M, Krakowski AC.Chemical burn from vinegar following an internet-based protocol for self-removal of nevi.J Clin Aesthet Dermatol. 2015;8(6):50.Maladkar SR, Yadav P, Muniraja ANA, et al.Erosive effect of acidic beverages and dietary preservatives on extracted human teeth-an in vitro analysis.Eur J Dent. 2022;16(4):919-929. doi:10.1055/s-0041-1742131Paryag A, Rafeek R.Dental erosion and medical conditions: an overview of aetiology, diagnosis and management.West Indian Med J. 2014;63(5):499-502. doi:10.7727/wimj.2013.140Mark AA.What is dental erosion?JADA.2018;149(7):P564. doi:10.1016/j.adaj.2018.04.011Centers for Disease Control and Prevention.Healthy weight, nutrition, and physical activity.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786Chen GL, Zheng FJ, Lin B, et al.Vinegar: A potential source of healthy and functional food with special reference to sugarcane vinegar.Front Nutr. 2023;10:1145862. doi:10.3389/fnut.2023.1145862Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A.The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.BMC Complement Med Ther. 2021;21(1):179. doi:10.1186/s12906-021-03351-wU.S. Department of Agriculture - FoodData Central.Vinegar, cider.Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z.Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial.JFF. 2018;43:95-102. doi:10.1016/j.jff.2018.02.003Launholt TL, Kristiansen CB, Hjorth P.Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review.Eur J Nutr. 2020;59(6):2273-2289. doi:10.1007/s00394-020-02214-3Hlebowicz J, Darwiche G, Björgell O, Almér LO.Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.BMC Gastroenterol. 2007;7:46. doi:10.1186/1471-230X-7-46MedlinePlus.Apple cider vinegar.Chang J, Han SE, Paik SS, Kim YJ.Corrosive esophageal injury due to a commercial vinegar beverage in an adolescent.Clin Endosc. 2020;53(3):366-369. doi:10.5946/ce.2019.066Feldstein S, Afshar M, Krakowski AC.Chemical burn from vinegar following an internet-based protocol for self-removal of nevi.J Clin Aesthet Dermatol. 2015;8(6):50.Maladkar SR, Yadav P, Muniraja ANA, et al.Erosive effect of acidic beverages and dietary preservatives on extracted human teeth-an in vitro analysis.Eur J Dent. 2022;16(4):919-929. doi:10.1055/s-0041-1742131Paryag A, Rafeek R.Dental erosion and medical conditions: an overview of aetiology, diagnosis and management.West Indian Med J. 2014;63(5):499-502. doi:10.7727/wimj.2013.140Mark AA.What is dental erosion?JADA.2018;149(7):P564. doi:10.1016/j.adaj.2018.04.011Centers for Disease Control and Prevention.Healthy weight, nutrition, and physical activity.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786Chen GL, Zheng FJ, Lin B, et al.Vinegar: A potential source of healthy and functional food with special reference to sugarcane vinegar.Front Nutr. 2023;10:1145862. doi:10.3389/fnut.2023.1145862Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A.The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.BMC Complement Med Ther. 2021;21(1):179. doi:10.1186/s12906-021-03351-wU.S. Department of Agriculture - FoodData Central.Vinegar, cider.Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z.Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial.JFF. 2018;43:95-102. doi:10.1016/j.jff.2018.02.003Launholt TL, Kristiansen CB, Hjorth P.Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review.Eur J Nutr. 2020;59(6):2273-2289. doi:10.1007/s00394-020-02214-3Hlebowicz J, Darwiche G, Björgell O, Almér LO.Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.BMC Gastroenterol. 2007;7:46. doi:10.1186/1471-230X-7-46MedlinePlus.Apple cider vinegar.Chang J, Han SE, Paik SS, Kim YJ.Corrosive esophageal injury due to a commercial vinegar beverage in an adolescent.Clin Endosc. 2020;53(3):366-369. doi:10.5946/ce.2019.066Feldstein S, Afshar M, Krakowski AC.Chemical burn from vinegar following an internet-based protocol for self-removal of nevi.J Clin Aesthet Dermatol. 2015;8(6):50.Maladkar SR, Yadav P, Muniraja ANA, et al.Erosive effect of acidic beverages and dietary preservatives on extracted human teeth-an in vitro analysis.Eur J Dent. 2022;16(4):919-929. doi:10.1055/s-0041-1742131Paryag A, Rafeek R.Dental erosion and medical conditions: an overview of aetiology, diagnosis and management.West Indian Med J. 2014;63(5):499-502. doi:10.7727/wimj.2013.140Mark AA.What is dental erosion?JADA.2018;149(7):P564. doi:10.1016/j.adaj.2018.04.011Centers for Disease Control and Prevention.Healthy weight, nutrition, and physical activity.
Jafarirad S, Elahi MR, Mansoori A, Khanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023;4:1288786. doi:10.3389/fcdhc.2023.1288786
Chen GL, Zheng FJ, Lin B, et al.Vinegar: A potential source of healthy and functional food with special reference to sugarcane vinegar.Front Nutr. 2023;10:1145862. doi:10.3389/fnut.2023.1145862
Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A.The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.BMC Complement Med Ther. 2021;21(1):179. doi:10.1186/s12906-021-03351-w
U.S. Department of Agriculture - FoodData Central.Vinegar, cider.
Khezri SS, Saidpour A, Hosseinzadeh N, Amiri Z.Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial.JFF. 2018;43:95-102. doi:10.1016/j.jff.2018.02.003
Launholt TL, Kristiansen CB, Hjorth P.Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review.Eur J Nutr. 2020;59(6):2273-2289. doi:10.1007/s00394-020-02214-3
Hlebowicz J, Darwiche G, Björgell O, Almér LO.Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.BMC Gastroenterol. 2007;7:46. doi:10.1186/1471-230X-7-46
MedlinePlus.Apple cider vinegar.
Chang J, Han SE, Paik SS, Kim YJ.Corrosive esophageal injury due to a commercial vinegar beverage in an adolescent.Clin Endosc. 2020;53(3):366-369. doi:10.5946/ce.2019.066
Feldstein S, Afshar M, Krakowski AC.Chemical burn from vinegar following an internet-based protocol for self-removal of nevi.J Clin Aesthet Dermatol. 2015;8(6):50.
Maladkar SR, Yadav P, Muniraja ANA, et al.Erosive effect of acidic beverages and dietary preservatives on extracted human teeth-an in vitro analysis.Eur J Dent. 2022;16(4):919-929. doi:10.1055/s-0041-1742131
Paryag A, Rafeek R.Dental erosion and medical conditions: an overview of aetiology, diagnosis and management.West Indian Med J. 2014;63(5):499-502. doi:10.7727/wimj.2013.140
Mark AA.What is dental erosion?JADA.2018;149(7):P564. doi:10.1016/j.adaj.2018.04.011
Centers for Disease Control and Prevention.Healthy weight, nutrition, and physical activity.
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