Apple Cider Vinegar – Does it Work for Weight Loss?

Some people believe that apple cider vinegar can help with weight loss, control appetite, and improve blood sugar levels. But how much of this is supported by scientific evidence?

Apple cider vinegar has been used in cooking and traditional remedies for centuries. Today, it is often promoted as a natural weight-loss aid. However, research has not established that drinking apple cider vinegar leads to meaningful or lasting weight loss.

In this article, we’ll explore what apple cider vinegar is, what research says about its potential health benefits, and how to use it safely.

What Is Apple Cider Vinegar?

Apple cider vinegar is made by fermenting apple juice in two stages.

First, yeast converts the natural sugars in apples into alcohol. Next, bacteria convert the alcohol into acetic acid, which gives vinegar its characteristic sour taste and smell.

Unfiltered apple cider vinegar may contain a cloudy substance commonly known as “the mother.” It consists of bacteria, yeast, and other fermentation byproducts.

Some people believe that the mother makes apple cider vinegar a source of probiotics. However, its presence does not automatically mean that the vinegar provides proven probiotic benefits.

Does Apple Cider Vinegar Help With Weight Loss?

The popularity of apple cider vinegar as a weight-loss remedy has grown considerably. Some studies have investigated whether it may influence body weight, appetite, and certain metabolic markers.

However, the overall evidence remains limited. According to the Mayo Clinic, research has not proved that apple cider vinegar helps people lose a meaningful amount of weight or maintain long-term appetite control.

What Do the Studies Show?

A 2018 clinical trial published in the Journal of Functional Foods examined 39 participants with overweight or obesity over 12 weeks. Participants followed either a calorie-restricted diet alone or the same diet combined with apple cider vinegar.

The researchers reported greater reductions in body weight and body mass index (BMI) in the group that consumed apple cider vinegar alongside the diet. Some blood lipid measurements also improved.

However, the study involved a small number of participants and lasted only 12 weeks. Its findings are not enough to establish that apple cider vinegar produces lasting weight loss or that the results apply to everyone.

You can read the study here: Beneficial effects of apple cider vinegar on weight management (2018).

It is also important to distinguish between promising preliminary findings and reliable scientific evidence. A separate trial published in 2024 that reported substantial weight-loss benefits from apple cider vinegar was formally retracted by the journal in September 2025 because of serious concerns about the data and statistical analyses. Its findings should not be used as evidence that apple cider vinegar causes weight loss.

Read the official retraction notice published by BMJ.

Can Apple Cider Vinegar Reduce Appetite?

Some researchers have investigated whether vinegar may influence feelings of fullness after meals.

Although certain small studies have explored this possibility, there is not enough reliable evidence to conclude that apple cider vinegar consistently suppresses appetite or reduces calorie intake over the long term.

Feeling full after a meal can depend on many factors, including the meal’s protein and fiber content, portion size, and overall composition. Apple cider vinegar should not be relied on as an appetite suppressant.

What About Blood Sugar and Cholesterol?

Acetic acid, the main acid in vinegar, has been studied for its possible effects on blood glucose responses after meals and other metabolic measurements.

However, the evidence remains insufficient to establish apple cider vinegar as a treatment for high blood sugar, diabetes, or high cholesterol. Research findings from small studies should not be interpreted as proof of a therapeutic effect.

Anyone with diabetes or another medical condition should follow their healthcare professional’s advice rather than attempting to manage the condition with apple cider vinegar.

Can Apple Cider Vinegar Make a Difference on Its Own?

Apple cider vinegar contains very few calories when consumed in small amounts. However, being low in calories does not automatically make a food or ingredient an effective weight-loss aid.

Adding or removing a single ingredient rarely determines long-term weight-loss success. Sustainable weight management depends on the overall pattern of eating, regular physical activity, adequate sleep, and other individual health factors.

Apple cider vinegar is not a substitute for a balanced diet, and there is no strong evidence that it can dramatically change a person’s body weight or BMI on its own.

Other Potential Health Benefits of Apple Cider Vinegar

Apple cider vinegar is often promoted for benefits beyond weight management, including improved digestion, lower cholesterol, and better blood sugar control.

Some of these effects have been investigated in preliminary research. However, the available evidence is not strong enough to confirm many of the claims commonly made about apple cider vinegar.

It is therefore best to view it as a food ingredient rather than a treatment or a cure for health conditions.

How to Use Apple Cider Vinegar Safely

If you enjoy apple cider vinegar, you can use it in salad dressings, marinades, sauces, or other recipes.

Because vinegar is highly acidic, drinking it undiluted may irritate the throat. Frequent exposure to acidic drinks may also weaken tooth enamel over time.

Apple cider vinegar may interact with certain medicines, including insulin and some diuretics, and may contribute to low potassium levels in susceptible individuals.

For these reasons:

• Avoid drinking apple cider vinegar undiluted.
• Consider using it as an ingredient in food rather than drinking it.
• Avoid excessive consumption.
• Ask your doctor or pharmacist before using it regularly for health purposes if you take medication or have an existing medical condition.
• Never use apple cider vinegar as a replacement for prescribed medication or professional medical advice.

For further information, see the Mayo Clinic’s guidance on apple cider vinegar and weight loss.

The Bottom Line

Apple cider vinegar is a common kitchen ingredient that has attracted interest for its possible health benefits. However, current scientific evidence does not establish it as an effective method for achieving meaningful, long-term weight loss.

Some preliminary studies have reported potentially beneficial effects, but their limitations mean that more high-quality research is needed.

If your goal is to lose weight, focus on sustainable habits such as eating a balanced diet, staying physically active, getting enough sleep, and seeking professional guidance when needed.

Apple cider vinegar may be part of your diet if you enjoy its taste, but it is not a shortcut to weight loss.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Lifestyle and Berries accepts no liability for any loss, injury, or adverse effects resulting from the use or misuse of the information provided. Always consult your doctor or another qualified healthcare professional before making changes to your diet, exercise routine, lifestyle, or health regimen, especially if you have an existing medical condition or take medication. Never disregard professional medical advice or delay seeking it because of something you have read on this website.