Apple cider vinegar gets a good amount of praise for being an effective weight-loss tool, among many other things (skin toner, mouthwash, household cleaner—the list goes on). But are there any facts to back up ACV’s supposed waist-trimming benefits? We called up a few experts and dug into the research to get a definitive answer.
And here’s the thing: the science has shifted quite a bit in recent years. One major study from 2024 that made headlines claiming impressive weight loss results was actually retracted in September 2025 due to problems with the data and methods. So if you’ve seen some pretty wild claims floating around online, it’s worth knowing that the strongest “evidence” behind those claims is no longer considered reliable.
That doesn’t mean ACV is useless—far from it. But it does mean we need to be realistic about what it can and can’t do for your weight-loss goals.
What’s Behind ACV And Weight Loss?
“The main theory is that apple cider vinegar contains acetic acid, which can aid weight loss by helping your body burn fat for fuel,” says Carlyn Rosenblum, R.D., founder of MTHR Nutrition, a concierge nutrition service for women. “Some studies show that acetic acid helps stimulate a particular metabolic pathway called PCG-1, which may increase fatty acid oxidation. However, most of the studies showing positive results have been done in animal populations.”
What the Human Studies Actually Show
There is some research on apple cider vinegar and weight loss in humans. One of the most commonly cited trials is a 2009 study published in Bioscience, Biotechnology, and Biochemistry, in which obese (but otherwise healthy) Japanese participants ages 20 to 60 consumed either vinegar or a placebo mixed with water every day for 12 weeks. They didn’t make any other change to their lifestyles.
The researchers found that those who consumed the vinegar experienced “statistically significant weight loss.” The total number of pounds they dropped isn’t jaw-dropping—but it’s something. “The study reported that those who consumed ACV lost two to four pounds in that three-month period,” says Rosenblum.
Here’s the honest truth about those numbers:
- The participants consuming ACV lost about 2–4 pounds over that 12-week period compared with smaller changes in the placebo group
- That works out to roughly a pound a month—not exactly a dramatic transformation
- The people who saw results were also consuming 1-2 tablespoons of vinegar daily, which takes some commitment
Why the Modest Results Still Matter
Now, two to four pounds over three months might sound underwhelming. But think about it this way: if you’re already eating well and exercising, and ACV helps you shed a few extra pounds without any other changes? That’s a nice bonus. The key word here is “complement”—ACV works best when it’s part of a bigger picture, not the whole strategy.
It’s also worth noting that many studies on ACV are small and short-term, and results vary a lot depending on the overall diet and lifestyle setup—so it’s hard to pin big changes on vinegar alone. So while ACV might give you a small edge, it’s not going to work miracles on its own.
ACV And Bloating
For those who’ve experienced weight loss in connection with ACV, some of it could be due to its ability to flush out excess water in the body, says Molly Kimball, R.D., nutrition manager at the Ochsner Fitness Center in New Orleans. So while a person may not be shedding fat, they could be seeing reduced bloating.
Related: 15 Possible Reasons Why You’re Suddenly So Bloated
How ACV Supports Digestion
Another way ACV may ward off bloat: Its acidity supports digestion. Acid helps us break down food, says Rosenblum, so drinking a teaspoon of ACV mixed with water at mealtime could speed up the digestive process—especially for those who have lower levels of stomach acid, who may feel like food moves through the system slowly and deal with bloating often.
This is actually one of the more practical uses for ACV. If you notice that certain meals leave you feeling heavy and uncomfortable, trying a diluted ACV drink before eating might help things move along more smoothly.
A few signs you might benefit from digestive support:
- Feeling overly full after normal-sized meals
- Noticing food seems to “sit” in your stomach
- Dealing with occasional gas or discomfort after eating
- Feeling sluggish after meals
Just remember—if digestive issues are a regular thing for you, it’s always smart to check in with a healthcare provider to rule out anything more serious.
ACV And Blood Sugar
Though ACV may not be a weight-loss magic bullet, it’s especially helpful for those who struggle with regulating their blood sugar. “Studies show that consuming apple cider vinegar before a meal helps stabilize the spike in glucose levels that occurs after eating,” says Kimball. This effect is especially notable when ACV is paired with complex carbs (like whole grains, legumes and beans) and starchy vegetables (like potatoes, sweet potatoes, and peas), which typically cause larger blood sugar spikes, adds Rosenblum. (Some research suggests it has the same effect on bagels and juice, too.)
The Blood Sugar Connection to Weight
Here’s where things get interesting. In fact, a meta-analysis found ACV was associated with about an 8 mg/dL drop in fasting blood glucose on average—modest, but meaningful for some people. That’s a meaningful change when you’re trying to manage your metabolic health.
Maintaining stable blood sugar can help ward off cravings for sweets and carbs and, in turn, support weight loss. So if blood sugar issues get in the way of your weight-loss success, ACV may have an indirect benefit.
Think about it like this:
- Unstable blood sugar → energy crashes → cravings for quick-fix snacks → extra calories
- Stable blood sugar → steady energy → fewer cravings → easier to stick to your eating plan
For anyone who’s tried to resist the vending machine at 3 p.m. after a blood sugar crash, you know how powerful those cravings can be. If ACV helps take the edge off those spikes and dips, that’s a win for your overall weight management goals.
A Word of Caution
If you’re taking diabetes medications or have concerns about your blood sugar, definitely talk to your doctor before adding ACV to your routine. Because it can affect how your body processes glucose, it might interact with certain medications or require adjustments to your treatment plan.
ACV And Appetite
And about that whole ACV reducing your appetite thing? One study published in the International Journal of Obesity found that sipping the vinegar can reduce your appetite—but not because of some magical ingredient or a biological mechanism at play. The researchers concluded that the highly acidic, pungent taste of apple cider vinegar simply squashed some people’s desire to eat.
The Not-So-Glamorous Truth
Here’s something that doesn’t get talked about as much: some research suggests that the “fullness” people feel after drinking ACV might actually be related to mild nausea or stomach discomfort rather than true appetite suppression. One study noted that participants reported feeling fuller, but it was “predominantly due to nausea.”
That’s not exactly the appetite control most people are hoping for, right?
So if you’ve tried ACV and noticed it curbed your appetite, it might be worth paying attention to how it’s making you feel. There’s a difference between:
- Feeling naturally satisfied and less interested in snacking
- Feeling slightly queasy and not wanting to eat because of it
The first one is great. The second one? Not so much. If ACV makes you feel uncomfortable, that’s your body telling you it might not be the best fit for you.
The Bottom Line
Rather than rely on ACV as your sole weight-loss savior, Rosenblum suggests building it into a more comprehensive weight-loss plan that’s focused on research-backed techniques, like eating a veggie-focused diet and exercising regularly.
This advice has only gotten stronger as more research has come in. Medical experts from Harvard, the Mayo Clinic, and the American Heart Association all agree: ACV is not a reliable standalone weight-loss method. It might offer some modest support, but it’s never going to replace the basics—eating well, moving your body, and getting enough sleep.
Making It Work For You
If you’ve got those pieces in place, try adding ACV to your morning routine for an extra boost. Dilute about a tablespoon of vinegar in eight ounces of water, add a little cinnamon and/or raw honey to make it more palatable (if needed), and enjoy it hot or iced, suggests Kimball.
Some people also find it easier to incorporate ACV into their food rather than drinking it straight—even diluted. Here are a few ideas:
- Salad dressings: Mix ACV with olive oil, a touch of honey, and your favorite herbs
- Marinades: ACV makes a great base for meat or veggie marinades
- Morning tonic: Warm water + ACV + lemon + a bit of honey
- Smoothie add-in: A splash of ACV can hide easily in a fruit smoothie
Choosing Your ACV
When shopping for apple cider vinegar, you’ll notice some bottles say “with the mother” on the label. The “mother” refers to the cloudy, stringy stuff you might see floating in unfiltered ACV—it’s made up of beneficial bacteria and enzymes from the fermentation process. While research hasn’t definitively proven whether the mother is responsible for ACV’s benefits or whether the acetic acid alone does the heavy lifting, many people prefer unfiltered varieties just to cover their bases.
If you’re not keen on the liquid version, ACV also comes in gummies and capsules. Just keep in mind that supplements aren’t reviewed and approved like medications before they hit shelves, so the acetic acid content can vary from brand to brand. Stick with reputable brands and look for products that list their acetic acid content.
The Safety Rules
A few rules to keep in mind:
- Avoid drinking ACV straight up.
- Do not consume more than one tablespoon at a time.
- Do not down more than two tablespoons per day.
- Always dilute it well (aim for at least 8 ounces of water per tablespoon).
- Consider drinking it through a straw to protect your teeth.
- Rinse your mouth with plain water afterward.
Doing any of the above could contribute to digestive issues, erode your esophagus, and damage your tooth enamel. That last point is especially important—there have been documented cases of people experiencing significant dental erosion from drinking undiluted ACV regularly. Your teeth will thank you for the extra precaution.
When to Skip ACV
ACV isn’t for everyone. You might want to avoid it or check with your healthcare provider first if you:
- Take diabetes medications (ACV can affect blood sugar levels)
- Use diuretics or other medications that affect potassium levels
- Have a history of acid reflux or GERD
- Have any digestive conditions
- Are pregnant or nursing
At the end of the day, ACV might be a helpful addition to your wellness routine—but it’s just that: an addition. The real magic happens when you combine small supportive habits with the fundamentals of healthy eating and regular movement. If you’re looking for personalized guidance on building a weight management plan that works for you, consider booking a free virtual nutrition consultation with one of The Vitamin Shoppe’s Health Enthusiasts. They can help you figure out where tools like ACV might fit into your bigger picture.
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