Apple cider vinegar: what it does, and what it does not
Apple cider vinegar is not a fat burner. The best-known trial found only about 1 to 2 kg extra loss in 12 weeks, and other studies show little. It can slightly reduce the blood sugar rise after a carbohydrate meal. Always dilute 1 to 2 teaspoons in a full glass of water; undiluted vinegar damages teeth and the food pipe.
What the research actually shows
- Weight: in one 12-week Japanese trial, people drinking 15 to 30 ml of vinegar daily lost about 1 to 2 kg more than the placebo group, while eating a reduced-calorie diet. The difference is small and has not been reliably repeated.
- Blood sugar: several small studies show a lower sugar peak after a starchy meal when vinegar is taken with it.
- Cholesterol, "detox", skin, hair: no reliable evidence.
Safe use, if you want to try it
- Dilute 1 to 2 teaspoons in a full glass of water. Do not exceed 1 tablespoon a day.
- Drink with or just before a meal, through the day rather than on an empty stomach.
- Rinse your mouth with plain water afterwards; do not brush straight away.
- Stop if you get heartburn, throat burning or stomach pain.
If the goal is weight loss, portions, sugar and cooking oil matter far more than vinegar: see the Pakistani diet plan for weight loss.
See a doctor first if
- You have acidity, reflux or a stomach ulcer
- You take insulin, sulfonylureas, diuretics or digoxin
- You have kidney disease or low potassium
- You feel burning in the throat or chest after taking it
Common questions
Does apple cider vinegar help weight loss?
Barely. The most quoted trial found about 1 to 2 kg more weight loss over 12 weeks with 1 to 2 tablespoons a day, in a small group on a reduced-calorie diet. Other studies show little or nothing. It is not a substitute for changing portions, sugar and oil.
Does ACV lower blood sugar?
One to two tablespoons with or before a carbohydrate meal can modestly lower the after-meal sugar rise in some studies. The effect is small and short-lived. If you take diabetes medicines, tell your doctor, and never replace a medicine with vinegar.
How should I take apple cider vinegar?
Dilute 1 to 2 teaspoons, up to 1 tablespoon, in a full glass of water, and drink it with or just before a meal. Rinse your mouth with plain water afterwards. Never drink it undiluted or take it as "shots".
What are the side effects?
Tooth enamel damage, throat irritation, worse acidity and reflux, nausea, and lower potassium with large long-term amounts. Undiluted vinegar can burn the mouth and food pipe.
Who should avoid apple cider vinegar?
People with acidity, reflux or ulcers, people on insulin, sulfonylureas, diuretics or digoxin, people with low potassium or kidney disease, and anyone with tooth enamel problems. It is also not advised in pregnancy in medicinal amounts.
Is "mother" ACV better?
The cloudy "with the mother" vinegar contains some bacteria and proteins, but no trial shows it works better than filtered vinegar for weight or blood sugar.
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Sources
- Kondo T et al. Vinegar intake reduces body weight, body fat mass and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem, 2009
- Johnston CS et al. Vinegar improves insulin sensitivity to a high-carbohydrate meal. Diabetes Care, 2004
- Hill LL et al. Esophageal injury by apple cider vinegar tablets. J Am Diet Assoc, 2005
- Willershausen I et al. In vitro study on dental erosion caused by different vinegar varieties. Eur J Paediatr Dent, 2014