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Apple Cider Vinegar for Weight Loss

Apple Cider Vinegar for Weight Loss

Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment. 


Although there are numerous health claims relating to apple cider vinegar, the use of apple cider vinegar for weight loss has been found increasingly popular over recent years. Some evidence also suggests that the major active component of apple cider vinegar, acetic acid, has the potential to help you lose weight naturally, to an extent, if taken properly as prescribed. 

In this article, we’ll be discussing the effects of using apple cider vinegar for weight loss according to scientific evidence. But before we get into how apple cider vinegar can help with losing weight naturally, it’s important to learn the basics of apple cider vinegar a little bit more. So, let’s dig a little deeper.  

Table of contents 

  • What is apple cider vinegar? 
  • Benefits of using apple cider vinegar (ACV) for weight loss 
  • How to use apple cider vinegar 
  • Precautions and side effects 
  • Final words 

What is apple cider vinegar? 

Apple cider vinegar is made from crushed apples through a two-step fermentation method. Firstly, apples are crushed and left for a considerable amount of time combined with yeast to transform their starches or sugar molecules into alcohol. Secondly, the mixture is left over again to ferment for a considerable time with organic bacteria to convert the alcohol content into the final product acetic acid. Acetic acid is the key component of apple cider vinegar. 

It takes around one month to two months to produce apple cider vinegar traditionally. Apple cider vinegar has traditionally been used for centuries as an effective health aid. Today, it is widely used in foods, drinks, and for its various medicinal properties. 

Benefits of using apple cider vinegar (ACV) for weight loss 

Studies suggest that apple cider vinegar can assist weight loss in a natural way. Though human trials are very limited, a large number of animal studies and traditional uses support this health claim. Acetic acid, the main component of apple cider vinegar, dissolves into hydrogen and acetate in the body and promotes weight loss in many ways. 

Let’s take a look at a few effects of using apple cider vinegar which is thought to be useful for weight loss: 

Helps burn fats - Supplementing with apple cider vinegar has been found to be helpful in increasing enzymes in the liver that are responsible for burning fats and suppressing fat accumulation. 

Reduces fat storage - Acetate and acetic acid have been found to have positive effects on fat metabolism in the skeletal muscles and liver and have actions that can work contrary to obesity and obesity-related diabetes.   

Suppresses appetite - Studies suggest that supplementing with acetate has a direct impact on central appetite regulation that can lead to reduced appetite and food intake.  

Improves metabolism - Apple cider vinegar can improve metabolism by upregulating gene expressions that can provoke releases of digestive enzymes. Increased metabolism has been linked to reduced liver fat and belly fat accumulation. 

In a recent 2018 randomized clinical trial published in the Journal of Functional Foods, researchers have shown that people who consumed apple cider vinegar along with a low-calorie diet showed a significant reduction in appetite and decreased body mass index (BMI), hip circumference, as well as body weight in comparison to people those who taken the same low-calorie diet but did not consume apple cider vinegar.      

Another 2009 study published in Bioscience, Biotechnology, and Biochemistry showed that intake of apple cider vinegar can reduce serum triglyceride levels, body fat mass, and body weight in obese people. 

However, human studies were done on very small groups of people and these findings alone are not enough to prove that apple cider vinegar is a magic weight loss ingredient, but the consistently positive outcomes indicate that apple cider vinegar might be an effective tool for losing weight naturally.     

How to use apple cider vinegar 

Apple cider vinegar can be used in many different ways. You can add it to your favorite dishes and salad dressings. It is also available as supplements in the form of capsules or tablets that seem to be more potent and beneficial in terms of health benefits, particularly for weight loss.

Since apple cider vinegar contains large amounts of acetic acid and possesses an acidic nature, people should take it in moderation. Doses may vary from person to person depending on specific body conditions. In general, 1000 mg to 2000 mg per day are most often recommended by clinicians. These doses can be taken into divided doses throughout the day as well.  

Precautions and side effects 

Apple cider vinegar is possibly safe and well-tolerable for most people in recommended doses. But due to its high acidic content, apple cider vinegar should be used with caution and as prescribed by natural healthcare professionals. Higher doses may cause some side effects such as eroded tooth enamel, low potassium levels, throat irritation, and gastrointestinal issues such as nausea, vomiting, acid reflux, or diarrhea. However, these side effects are mild and not common for all. 

Besides, apple cider vinegar can interfere with how certain medications work in the body such as diuretics. Therefore, it’s strongly recommended to consult with a professional naturopath before starting apple cider vinegar for weight loss if you have a pre-existing health issue or are on medications. 

Final words 

Consuming moderate amounts of apple cider vinegar for weight loss seems to be beneficial for obese people. Studies suggest that the acetic acid content present in apple cider vinegar can help increase fat-burning processes and lower fat accumulation and thus can improve body mass index (BMI) in people who are overweight. But it’s essential to consider combining certain lifestyle changes along with apple cider vinegar such as taking a restricted calorie diet (RCD) and regular mild to moderate physical exercise to reap the most of its weight loss benefits.

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