Apple cider vinegar (or “ACV” as fans refer to it) has been one of the more long-lasting wellness trends of the past few years. Whether taking it in capsules, gummies or drinking it in its natural state, people are still turning to it to help with a variety of health ailments, including weight loss.
Proponents of the drink, which is most commonly used in cooking, argue that drinking apple cider vinegar straight-up can do it all: alleviate acne, clear up dandruff, help heal sunburns, and even efficiently and effectively dry-clean your dress shirts and starch their collars (maybe).
And there are also people who swear that drinking apple cider vinegar can help you lose weight. The most diehard ACV fans vouch for taking a shot of the drink, straight up, as if the masochism of the act somehow heightens the purported benefits. (Apple cider vinegar, after all, is vinegar, so it tastes like vinegar.) You can also take your apple cider vinegar in a “cocktail” of sorts. ACV fans also combine the ingredient with tea, smoothies, sauces, and dressings.
But, yeah, what about apple cider vinegar and weight loss?
The mechanism behind apple cider vinegar and weight loss, ACV fans argue, is that the acetic acid produced during the fermentation process of the drink can help control appetite and burn fat. Some evidence suggests this effect may, in fact, be true, but experts say that the way acetic acid works in your body is slightly more complicated than ACV-in, pounds-out.
Can a shot (or smoothie or tea) of apple cider vinegar actually help you burn fat? And, other than the after-burn of doing a shot of ACV, are there any side effects or dangers to a daily dose of the liquid?
We asked the experts to find out what you should know.
What is apple cider vinegar?
From a production standpoint, apple cider vinegar is actually pretty straightforward. Makers of apple cider vinegar start with apple cider and then add yeast, which kickstarts a fermentation process.
From a nutritional standpoint, ACV is also straightforward. One tablespoon of apple cider vinegar contains three calories, no protein, hardly any carbohydrates (none of them fiber), and zero fat, according to the USDA Nutrient Database.
So, from a calorie-in, calorie-out perspective, apple cider vinegar definitely isn’t adding a whole heck of a lot to the calorie-in side of the equation.
And, by itself, there are no additives, so you don’t have to watch out for excess sugars.
Are there benefits to apple cider vinegar?
Fans of ACV talk about acetic acid, a compound produced during the fermentation process that converts the drink’s sugars to acid. Acetic acid, they argue, has a strong backing of research link its consumption to weight loss.
To cross-check these claims, we checked in with out Carol Johnston, Ph.D., R.D., associate director of the nutrition program at Arizona State University, who has done extensive research on the subject.
Johnston says that when you consume small amounts of acetic acid through apple cider vinegar, the compound may activate your metabolism to help your body use fat as a form of energy rather than storing it.
In one study, obese rats that were fed high-fat diets lost a significant amount of body fat when acetic acid was added to their food (but…rats, so it’s not totally clear whether and how this applies to people). In another study that was in humans and was published in the journal Bioscience, Biotechnology, and Biochemistry, people lost an average of four pounds in 12 weeks after consuming one to two tablespoons of diluted apple cider vinegar daily.
So apple cider vinegar has helped people lose weight, according to this research.
And the acetic acid in vinegar may be beneficial in other ways, because it may suppress appetite, says Johnston. Apple cider vinegar has been shown to be most effective when paired with a diet full of starchy foods, as the acid slows down the digestion of starch. This could potentially assist those looking to lose weight, because slow digestion keeps you feeling fuller, longer.
There’s also some evidence that drinking apple cider vinegar before a starchy meal keeps your blood sugar stable, making you less likely to crave sweet snacks. And a 2019 study showed that taking apple cider vinegar could help with insulin resistance, so if you have gained weight as a result of that insulin issue, ACV may potentially help iron out the root issue.
But does apple cider vinegar actually work to help you lose weight?
Johnston says ACV is worth trying—provided you’re not looking for immediate results.
If you eat whole foods with a high starch content, such as potatoes or rice, you can try making apple cider vinegar a daily precursor to your meals.
How much apple cider vinegar should you take?
There is no official recommended dosage, because the research on apple cider vinegar use is limited.
But Johnston recommends mixing one to two tablespoons with eight ounces of water to drink before meal time. (Be careful not to add any more—because it contains acetic acid, drinking a ton of ACV could cause esophagus burns or erode tooth enamel.)
What are the side effects of apple cider vinegar?
As with most things, it’s best to consume apple cider vinegar in moderation, as too much may damage your teeth and bones, according to reports.
Take this cautionary tale as one example: A 28-year-old woman was diagnosed with low potassium and osteoporosis due to her ACV consumption. She visited the hospital complaining of cramps, and doctors discovered she had low potassium and fragile bones. They believe she lost bone mass because of high acid levels caused by drinking 8 ounces of vinegar every day.
People with diabetes should also use caution when taking apple cider vinegar as it could lower blood sugar levels. And certain medications, like insulin, Digoxin (used to treat heart problems), and diuretic drugs may interact negatively with ACV.
Here’s best way to lose weight
Small lifestyle changes that you can maintain are the best way to achieve your goals, even without incorporating trends like ACV according to Andy Yurechko, M.S., R.D., of Augusta University Medical Center in Georgia. “A healthier type of diet is something you can do every day of your life,” he says.
Reducing the amount of highly processed snacks, like chips or cookies is one easy goal. If you normally eat three cookies at lunch, then reduce the quantity to two. Or, substitute fruits, vegetables, or jerky for a bag of chips in the afternoon. The fiber will keep you fuller and help you eat less overall.
Health Writer
Melissa Matthews is the Health Writer at Men’s Health, covering the latest in food, nutrition, and health.
Emilia Benton is a Houston-based freelance writer and editor. In addition to Women’s Health, she has contributed health, fitness and wellness content to Runner’s World, SELF, Prevention, Healthline, and POPSUGAR, among other publications. She is also a 10-time marathoner, frequent traveler and avid amateur baker.
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