A few small studies suggest apple cider vinegar may support weight management by improving fat loss, suppressing appetite, and extending feelings of fullness. However, current evidence is limited, and more research is necessary.

Manufacturers ferment apple cider twice to make apple cider vinegar. This process creates tart, amber-colored vinegar rich in acetic acid.

Apple cider vinegar is a popular type of vinegar worldwide. Some people also use it as a health remedy, suggesting certain benefits, such as weight loss. However, more research is necessary to understand these benefits.

A glass bottle of apple cider vinegar next to a bowl of apples.-2Share on Pinterest
oykuozgu/Getty Images

A 2024 study tested apple cider vinegar’s effects on 120 overweight or obese Lebanese adolescents and young adults. The study’s participants had 5, 10, or 15 milliliters of apple cider vinegar daily or a placebo for 12 weeks.

The researchers associated apple cider vinegar with significant reductions in certain variables, including body fat ratio, overall weight, and waist-hip circumferences.

A 2021 review suggests that apple cider vinegar may activate an enzyme called activated protein kinase (AMPK) to stimulate the burning of body fat. It may also help to suppress a person’s appetite and extend feelings of fullness, which may help people eat less.

A 2018 trial tested the effects of apple cider vinegar with a restricted-calorie diet. People who had apple cider vinegar with a reduced-calorie diet experienced significant reductions in:

Despite the promising results of these studies, more research is necessary to understand the full potential of apple cider vinegar as a weight management tool.

Apple cider vinegar has various beneficial properties, including antimicrobial and antioxidant effects.

A 2023 study suggests apple cider vinegar may help decrease the following health parameters in adults with type 2 diabetes:

The researchers also observed an increasing tendency in HDL levels in people taking apple cider vinegar.

More research is necessary to understand the full therapeutic potential of apple cider vinegar.

Research suggests that apple cider vinegar is generally safe when people use it appropriately. Although, some people may experience adverse side effects.

According to a 2021 review, apple cider vinegar could cause the following adverse effects:

The researchers suggest that overconsuming vinegar for weight loss may have severe health risks. They also note that apple cider vinegar may interact with certain medications.

Before using apple cider vinegar as a tool for weight management, it is important to speak with a healthcare professional.

When using it for weight loss, some people may choose to take apple cider vinegar on its own. However, it has a strong, sour flavor that some may find overpowering. To combat this, people may take it with honey or add it to recipes.

People can use apple cider vinegar as a flavoring for food and a preservative for canned items, such as pickles. Vinegar’s flavor also works well with meat marinades.

Research on apple cider vinegar for weight loss tends to use up to 30 ml daily. People can speak with a healthcare professional about the safest dose for them, especially if they have other health conditions or take regular medication.

Try these apple cider vinegar recipes

Incorporate apple cider vinegar into your meals with the following recipe ideas:

Apple cider vinegar and other natural remedies may have some beneficial effects on weight management, but many people see faster or longer-lasting results with lifestyle changes.

The following tips may help someone reach or maintain a moderate weight:

  • get at least 150 minutes of exercise each week
  • aim for five fruits or veg in the diet every day
  • limit foods high in fat or added sugar
  • choose whole grains rather than ultra-processed options
  • aim for slow, steady weight loss
  • share weight loss goals and progress with a trusted friend who can offer motivation
  • drink water instead of sugary drinks
  • save food for the next day if you are full before finishing a meal

Anyone having difficulty losing weight can speak with a healthcare professional for more help.

Some studies support apple cider vinegar’s weight loss benefits. However, more research is necessary to prove these effects.

Though it may help with some weight loss and health conditions, people should not use apple cider vinegar in place of medical treatment.

Before using apple cider vinegar, people can discuss its potential benefits and risks with their doctor. A doctor can also suggest other safe weight loss methods.