Does Apple Cider Vinegar Help You Lose Weight? What Science and Studies Say!

By Lily •  Updated: 04/20/21 •  9 min read

The weight loss industry is a multi-billion dollar market, and most people are looking for the best way to lose weight.

One of the more popular methods for losing weight is using apple cider vinegar because some believe that this type of vinegar can help with appetite suppression, fat burning, increase metabolism levels, reduce cravings and sugar intake which helps you achieve your goal faster.

So, does apple cider vinegar help you lose weight? The answer might surprise you!

how to lose weight using apple cider vinegar

What Is Apple Cider Vinegar?

Apple cider vinegar is made by fermenting apple cider with yeast. The fermentation process converts the sugars found in apples into alcohol and then vinegar.

Apple cider vinegar is an alternative to other kinds of vinegar because it does not contain distilled grains like white or malt vinegar does.

Those types of vinegar are produced from gluten-containing ingredients and can cause inflammation for people who suffer from celiac disease or gluten sensitivities.

Does Apple Cider Vinegar Help You Lose Weight?

There is research that claims that apple cider vinegar increases fullness and therefore reduces calorie intake.

This is because of something called delaying gastric emptying.

In a study done in Japan, a group of overweight individuals were split into 3 groups: a high-dose group (2 tablespoons of apple cider vinegar per day), a low-dose group (1 tablespoon of apple cider vinegar per day), and a control group (was given a placebo – an acidic beverage to mimic apple cider vinegar).

All other variables were the same between the groups, including diet and exercise.

By month three, the high-dose group has lost about 5 pounds on average, the low-dose group had also lost weight, and the control group had gained weight!

Through CT scans, the researchers also showed that the weight the subjects lost was from visceral fat, which is bad fat that builds up around the organs in the stomach.

The catch is that after the individuals stopped drinking the apple cider vinegar; they gained the weight back.

It all mostly sounds great up to the point when you find out that the study was founded by a company that sells vinegar.

Could they have manipulated the results? I guess we will never know.

Can Apple Cider Vinegar Help You Lose Weight?

The results from the study above are promising. And if you want to try it, go right ahead!

However, keep in mind that if it works, and then you stop drinking it, you will gain the weight back.

So ask yourself, are you going to drink apple cider vinegar forever to keep your weight down?

I personally don’t think that this is a sustainable method of weight loss.

I believe that if you want to lose weight and keep it off; you need to learn how to have the right mindset, know what to eat on a plant-based diet, and know how much to eat (that is the motivation behind this entire website).

And If you want to burn fat faster, move more! There is no way around that!

Other Health Benefits Of Apple Cider Vinegar

Studies claim that the benefits of apple cider vinegar include better control of blood sugar levels and improve insulin sensitivity.

Other benefits are that it has good bacteria, it’s high in vitamin C, and it’s anti-microbial.

The good thing is that even if you don’t lose weight by drinking apple cider vinegar, at least you are getting these other health benefits.

Apple Cider Vinegar Side Effects

Side effects of apple cider vinegar include indigestion, heartburn, nausea, and it can burn your throat.

There was a case reported of a woman who drank 8oz of apple cider vinegar per day for 6 years, and because of it suffered from low potassium levels and was diagnosed with osteoporosis.

Another case reported was of a teenager who drank a cup of undiluted apple cider vinegar per day and then suffered from severe tooth decay.

Moral of these stories: don’t drink large quantities of apple cider vinegar. More is not always better!

How To Add Apple Cider Vinegar to Your Diet

A common way to consume apple cider vinegar is to mix two tablespoons of it with a glass of water, and drink it first thing in the morning before eating breakfast.

I recommend adding one tablespoon of apple cider vinegar mixed into your favorite salad dressing.

Also, you can quick pickle your vegetables. All you need to do is slice your favorite vegetables and place them in a jar with apple cider vinegar, salt, and some fresh herbs you have on hand!

Finally, when marinating your favorite plant-based protein, add some apple cider vinegar as it will break down the food’s surface and let the flavors work themselves in!

Can I Drink Apple Cider Vinegar Every Day?

There have been long-term studies of people drinking small dosages of apple cider every day, and no dangerous side effects have been noticed.

Having said that, studies have shown that the optimal dosage is 2 tablespoons of apple cider vinegar. So, there is no need to drink more than that.

The same study also showed that even with just 2 teaspoons of apple cider vinegar per day, you can see minimal benefits.

Do Vinegar Pills Provide The Same Benefits As The Liquid Form?

There isn’t much research available on this issue.

However, there is one study presented in The FASEB Journal, that showed that the commercial vinegar pills do not measure up to the liquid form.

You should stick with the liquid form of apple cider vinegar.

How to Choose the Best Apple Cider Vinegar

Knowing which is the best apple cider vinegar to buy can be quite daunting when you are at the grocery store, especially when you don’t know what to look for. 

But fear not! Read on to find out what makes apple cider vinegar great, plus I will give you some suggestions as to which one you should buy!  

1. Look For Pasteurization

Many people make the mistake of buying apple cider vinegar that is pasteurized. While pasteurization might be a good thing for milk or cheese, this is not a good idea for apple cider vinegar. 

Why? Well, pasteurization is a process where heat is used to kill off the harmful bacteria within a substance, which is why it is most often used for milk and other dairy products. 

However, for apple cider vinegar, the heat can also kill off the good bacteria that are necessary for the health benefits found in the vinegar. 

2. Avoid The Plastic Bottles

The best apple cider vinegar comes in a glass bottle, and there is a good reason for that. More often than not, plastic bottles are made with harmful toxins and other plastic materials that can get into the product. 

Even if the bottle is labeled with “BPA free,” the plastic can still be within the product. It is rare to find any BPA-free bottles in supermarkets as well.

Luckily, glass bottles are common with apple cider vinegar.

3.Get An Ugly Kind

The clearer the vinegar, the more processed the product is, meaning that it also contains artificial fillers and flavors, and it has most likely been pasteurized and overheated, killing off all the good bacteria. 

Remember, uglier is better when it comes to apple cider vinegar.

4. Get It Certified

Supermarkets are going to have several options for apple cider vinegar. 

These options are almost always going to include a non-organic or a GMO product unless you only shop at an organic supermarket. 

While the non-organic options might be cheaper, these options are almost always going to be filled with harmful ingredients. 

Just like when you buy regular food, the non-organic apple cider vinegar can be filled with pesticides, harmful chemicals, and even insecticides. 

The best way to ensure that you are getting the right ingredients is to buy organic or non-GMO related vinegar. 

5. Look For The Raw

If you want something even better than organic apple cider vinegar, you can always look for a raw version of the vinegar. 

Raw apple cider vinegar is full of micronutrients that are not tampered with during the bottling process. 

There are no chemicals added to the product, and the manufacturer doesn’t add any artificial fillers or flavors to the vinegar. 

This means that you are getting a pure product that doesn’t go through the processing and filtration processes that non-organic apple cider vinegar goes through. 

This also means that there are no lost nutrients to the product that are sacrificed for the bottling of the vinegar. 

Raw apple cider vinegar is the best apple cider vinegar since it is unfiltered, unpasteurized, and unprocessed

6. Look For The Mother

You might have seen it before, but often apple cider vinegar is sold with something called “the Mother”. 

This is just a term for the brown bits that are in the bottom of the bottle.

The Mother comes from the fermentation process. It contains enzymes, minerals, probiotics, and other beneficial bacteria that aid digestion and the immune system. 

The apple cider vinegar without the Mother is still healthy, but the best for your body and health is the vinegar type that contains the Mother. 

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The Best Apple Cider Vinegar Brands

Here is a list of the best brands:

  1. Bragg Organic Raw Apple Cider Vinegar with Mother 
  2. Vitacost Organic Apple Cider Vinegar with Mother 
  3. Eden Organic Apple Cider Vinegar with Mother 
  4. Piping Rock Organic Apple Cider Vinegar with Mother 
  5. Dynamic Health Apple Cider Vinegar with Mother 
  6. Spring Valley Organic Apple Cider Vinegar with Mother
  7. Viva Naturals Organic Apple Cider Vinegar with Mother 
  8. Heinz Apple Cider Vinegar with Mother 
  9. Spectrum Organic Apple Cider Vinegar with Mother 
  10. White House Organic Apple Cider Vinegar with Mother 
  11. Kevala Organic Apple Cider Vinegar with Mother 
  12. Biona Organic Apple Cider Vinegar with Mother 
  13. Omega Nutrition Organic Apple Cider Vinegar with Mother 


Losing weight is a challenge for most people, and we often try to look for shortcuts.

Apple cider vinegar has been used as a home remedy for centuries, but does apple cider vinegar help you lose weight?

Studies have shown that even 1 tablespoon of apple cider vinegar a day can help you lose weight.

However, it’s only a quick fix. If you stop drinking it, you will gain the weight back.

If you want to lose weight, it is best for you to make lifestyle changes.

Let me know in the comments below if you have ever tried apple cider vinegar to lose weight and what were your results?


Hi, I'm Lily! Like you, I have struggled with my weight. It was not an easy journey but I was able to lose 40 pounds and have kept it off for 14 years. My goal is to share with you all the research, tips, and tricks that I have learned over the years to help you lose weight also.