Does apple cider vinegar help with weight loss? Here’s what the science says…
Apple cider vinegar is sometimes promoted as a home remedy and weight loss aid. While it might have some health benefits, it’s not a quick fix for losing weight. The best diet for weight loss is one you can stick to long-term through sustainable lifestyle changes like eating well and staying active.
If your BMI is over 35 and you’ve struggled to lose weight, Oviva’s NHS-funded weight loss programme could help. We offer personalised support, practical strategies, and proven weight loss medication to help you build healthy habits—without strict diets or calorie counting.
Key Takeaways
- Apple cider vinegar may have health benefits if used in moderation, but there is no conclusive evidence for weight loss benefits.
- Apple cider vinegar can also cause side effects, so precautions need to be taken, including diluting the vinegar and avoiding overuse.
- Long-term weight loss and weight management are best achieved through sustainable lifestyle changes, not quick fixes or miracle cures.
Important:
Please be aware that healthcare experts do not currently recommend apple cider vinegar for weight loss. The evidence supporting its use is not well-established, and there’s no evidence to suggest it’s more effective than proven methods, such as eating a balanced diet, getting sufficient exercise, or using prescription weight loss medications.
How does apple cider vinegar affect the body?
Apple cider vinegar (ACV) has been used for centuries in many cultures as a cooking ingredient and a traditional home remedy.
Studies supporting any health benefits claims are limited, and some of the evidence is weakened by limited study lengths or sample sizes.
However, several studies suggest that ACV may offer some health benefits, including:
- Lowering blood glucose levels and improving insulin sensitivity.
- Positively influencing blood lipids (cholesterol and triglycerides).
Some people believe acetic acid, the main active compound in vinegar, is responsible for these effects. Other vinegars, such as wine vinegar, have shown similar blood glucose and cholesterol-lowering effects.
Important:
Due to its acidity, undiluted apple cider vinegar can damage tooth enamel, irritate the throat and cause excess stomach acid. It may also interact with certain medications. If you want to try it, always dilute apple cider vinegar and start with small amounts.
Can apple cider vinegar help with weight loss?
Possibly, but only slightly—and there’s not enough evidence yet.
The NHS recommends aiming to lose around 2 kg per month if you’re carrying extra weight. One study found participants lost just 1–2 kg over 12 weeks when drinking apple cider vinegar, which is below NHS recommendations.
This study also had some limitations:
- A small sample size (175 people)
- A short study duration (12 weeks)
A different small study from 2014 found more significant results. Participants who took 30 ml of apple cider vinegar daily for 12 weeks experienced:
- An average weight loss of 7 kg
- Body fat reduced from 30.4% to 28.5%
- Lower fasting blood glucose (from 119.9 to 108 mg/dl)
However, this study also had a small sample size and short timeframe.
For sustainable weight loss, small lifestyle changes are usually more effective than quick fixes for long-term weight loss.
How could apple cider vinegar help weight loss?
Here are some ways apple cider vinegar might support weight loss:
- Lowering blood glucose and improving insulin sensitivity:
Apple cider vinegar might help your body’s cells absorb glucose more effectively. This can lower blood glucose levels and improve insulin sensitivity, which may help with weight loss.
When glucose is absorbed into cells, it’s used for energy and not stored as fat, which could help support weight loss and management.
2. Reducing appetite by increasing feelings of fullness:
Some studies suggest apple cider vinegar might help you feel fuller for longer, which could lead you to eat fewer calories. This feeling of fullness might happen because apple cider vinegar may slow down digestion.
It’s important to stress that the evidence on apple cider vinegar and weight loss is inconclusive, so these mechanisms are not firmly established through studies.
Can apple cider vinegar help with belly fat loss?
Belly fat (visceral fat) can have a bigger impact on your health than fat stored on your hips or thighs, and it’s often harder to shift. So, can apple cider vinegar help?
In the two studies mentioned earlier, people who took apple cider vinegar lost a few centimetres from their waist over 12 weeks.
But apple cider vinegar isn’t a magic solution—any benefits are likely small. It might support your other healthy habits, but it could have no effect or even cause unwanted side effects.
Find out more about healthy ways to lose belly fat, including proven medication and lifestyle changes.
Can you lose weight long-term with apple cider vinegar?
There’s currently no clear evidence that apple cider vinegar helps with long-term weight loss. Most studies lasted only up to 12 weeks, so we don’t know if any benefits last, or if weight loss was actually due to apple cider vinegar.
It’s unlikely apple cider vinegar alone will help you lose weight sustainably. To see long-term results, you’ll still need to make healthy changes to your eating habits, rather than relying on a single food or ingredient.
Potential side effects of apple cider vinegar
Regularly drinking apple cider vinegar may cause some unwanted side effects.
Acidity
Apple cider vinegar is mildly acidic, which can weaken your tooth enamel over time. It can also irritate your throat or stomach. To avoid this, always dilute apple cider vinegar well and stick to small amounts (for example, about one teaspoon a day).
Digestion
Apple cider vinegar may slow down how quickly your stomach empties. While this might help some people feel fuller for longer, it could make certain digestive conditions—like gastroparesis—worse and may lead to symptoms like bloating or discomfort.
Impact on medication
Apple cider vinegar may affect insulin sensitivity and lower potassium levels, which could interfere with some medications—especially those for diabetes or high blood pressure. If you’re taking any regular medication, it’s best to speak to your doctor before trying apple cider vinegar.
Common myths and misconceptions about ACV and weight loss
There are some popular myths, misconceptions and misleading claims about how apple cider vinegar works and its role in weight loss. Here’s a look at some of the most common ones:
Myth 1: ACV melts away fat
False.
No single food, supplement or medication can reduce fat on its own without a calorie deficit. Reducing fat requires you to reduce the number of calories you consume.
Myth 2: ACV significantly boosts your metabolism
False.
Any potential impact on your metabolism will be relatively small, and it’s not clinically established that apple cider vinegar speeds up your metabolism at all.
Drinking ACV is not a worthwhile substitute for healthy eating, exercise and good-quality sleep.
Myth 3: Drinking ACV daily leads to dramatic weight loss
False.
Studies demonstrating weight loss benefits are limited in scope and duration, and the results have not always shown significant weight loss.
Any potential benefits will be small and should be supported by a healthy lifestyle to achieve sustainable weight management.
Learn how to lose weight through sustainable lifestyle interventions.
Focus on a healthy diet, not just apple cider vinegar
Sustainable weight loss doesn’t come from supplements or miracle cures—it starts with a balanced diet and long-term lifestyle changes.
Instead of relying on ACV, focus on:
- Plenty of vegetables and fruit
- Whole grains like oats, brown rice, and whole wheat pasta
- Lean proteins like fish, poultry, beans, and lentils
- Healthy fats from nuts, seeds, and olive oil
- Minimising processed foods, sugar, and excess salt
If you notice any side effects from taking apple cider vinegar, it’s best to stop. Always prioritise your prescribed medications and speak to your healthcare team before making changes.
How Oviva can help with sustainable weight loss
Oviva is a personalised, NHS-funded weight loss programme designed to help you build healthy habits that last—without calorie counting or strict rules.
If you have a BMI over 35 and a weight-related health condition, you could get:
- One-to-one support from dietitians, doctors, and health coaches
- A plan tailored to your lifestyle, goals, and preferences
- Access to prescription weight loss medication, where appropriate
- Flexible, remote care through the easy-to-use Oviva app
- Tools to track your meals, movement, mood and more
Take our quick two-minute survey to see if you’re eligible.
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