Can drinking apple cider vinegar really help you lose weight?

Apple cider vinegar (ACV) is probably not an effective weight loss solution. Although the ACV has real advantages, it is important to understand what it can and cannot do for weight loss.

Only limited research suggests that apple cider vinegar can help you lose weight, and the results are not conclusive or wide enough to prove that ACV works as a weight loss strategy.

A study published in 2018 revealed a possible link between ACV and weight loss. All participants followed a reduced calorie diet, but those who have taken daily apple cider vinegar saw greater reductions in body weight and appetite, which suggests that ACV may increase existing weight loss efforts.

There are two parts to the theory of reason why the ACV can help lose weight. An idea, based on older research in 2007, is that fermented ACV acid slows down your digestion and makes you feel more. The other is that ACV helps reduce and stabilize your blood sugar, reduce desires and contribute to more weight loss.

However, more research is necessary to conclude that apple cider vinegar can help lose weight.

Even if adding a daily dose to your diet does not help you lose weight, apple apple vinegar can benefit your health in other ways:

• Reduce blood sugar: An analysis in 2021 of studies revealed that the consumption of 1 tablespoon of ACV for at least 8 weeks lowered the plasma glucose on an empty stomach of the participants (a measure of the amount of glucose in the blood after not having eaten or drunk for at least 8 hours) and levels of HBA1C (a measurement of blood sugar over a period of 2 to 3 months).
• Lower cholesterol: This same 2021 analysis also revealed that the consumption of 1 tablespoon of ACV for at least 8 weeks can reduce total cholesterol and triglycerides. Lower cholesterol levels contribute to a lower risk of heart disease and stroke.
• Reduce blood pressure: An analysis in 2022 of studies found a link between a daily dose of 30 milliliters of ACV and a decrease in blood pressure by several points. Researchers do not fully understand the association, but it is possible that fermented acid in the ACV helps your body better absorb calcium, which can have a positive effect on your blood vessels and your blood pressure in general.
• Best intestinal health: The ACV is fermented and contains a small amount of probiotics, which can help good bacteria in your stomach to prosper.

Apple cider vinegar may not contribute directly to weight loss, but you can integrate it into your diet to collect its other advantages.

Research suggests that the optimal dose can be 1-2 tablespoons of apple cider vinegar diluted in 8 ounces of water.

You can also consume ACV in recipes for broths, dressings and marinades. You can use it to prick vegetables, adding brightness to heavy dishes such as potato salad and bacon beans and improve the flavor of pastries.

Although apple cider vinegar is an ingredient in many recipes, consuming it regularly, especially if you do not dilute it in a complete glass of water – could have risks or side effects, such as:

• Stomach aches: ACV can cause nausea, stomach burns, indigestion and stomach aches due to its high acid content.
• Erosion of teeth: ACV acid can damage the enamel of your teeth, the hard and protective exterior layer of the tooth. In a study, people who drank 1 tablespoon of vinegar twice a day had more dental erosion than people who do not drink vinegar.
• Potassium stockings: There is a small chance that consumption of daily ACV for several years can reduce your potassium to a dangerous level, a condition called hypokalemia. This risk may be higher if you also take medication or supplements that affect your potassium levels.
• Medication interactions: ACV consumption with certain drugs, including certain diabetes drugs such as metformin, can increase your risk of low blood sugar and low potassium levels.