New research published in BMJ Nutrition, Prevention, and Health suggests that young people who were overweight or obese experienced weight loss of 13 to 16 pounds over three months by consuming a daily spoonful of apple cider vinegar.
Drinking between 1 teaspoon (tsp) and 1 tablespoon (tbsp) of apple cider vinegar dissolved in water was also associated with significant reductions in blood sugar levels, triglycerides, and cholesterol.
The researchers’ findings find that apple cider vinegar could be “a promising anti-obesity supplement with no reported side effects,” they wrote.
Christine Tenekjian, MPH, RDN, from the Duke Lifestyle and Weight Management Center in Durham, North Carolina, who was not involved in the study, finds the changes in weight, body mass index (BMI), waist and hip circumference, and appetite resulting from apple cider vinegar consumption intriguing.
“These findings suggest that we need to certainly consider apple cider vinegar as a possible intervention for weight loss and keep studying it,” she says.
Apple Cider Vinegar: What Exactly Is It and How Does It Work?
Apple cider vinegar (ACV) is crafted through the fermentation of applies, with its active component being acetic acid. To meet the definition of ACV, the U.S. Food and Drug Administration (FDA) mandates a minimum acetic acid content of 4 percent.
“There are some laboratory studies in mice and in cells that found acetic acid inhibits the enzyme that breaks down sugar and possibly that keeps down increases in blood glucose after eating carbs.”
“That’s like part of the blood sugar benefit. And there’s some evidence that suggests apple cider vinegar increases the amount of time that food stays in your stomach, which could increase fullness or satiety,” says Tenekjian.
Daily Apple Cider Vinegar Consumption Resulted in Substantial Weight Loss
To investigate the short-term effects of apple cider vinegar on overweight or obese young individuals, researchers in Lebanon enlisted 120 participants (46 males and 74 females) aged between 12 and 25 years with a BMI ranging from 27 to 34.
Each participant was randomly assigned to one of four groups. The first three groups were instructed to consume 1 tsp, 2 tsp, or 1 tbsp of apple cider vinegar diluted in 1 cup of water once daily. The fourth group received a placebo liquid.
All participants were directed to consume the ACV solution on an empty stomach first thing in the morning. This timing was chosen to minimize the potential influence of other food and beverages to assess its impact on appetite reduction, as stated by the authors.
Participants kept a diet diary to record their food intake and provided information on their physical activity. Although the authors noted very little difference in diary entries and physical activity records among the groups, this information was not included in the study.
According to the results, these were the key findings:
- Compared with those given the placebo, the apple cider vinegar drinkers lost significant amounts of weight and reduced their BMI.
- The group that drank the highest dose, 1 tbsp, lost the most weight: The average weight dropped from about 170 pounds to about 154 pounds. The average BMI went from 30 to just over 27.
- The 2 tsp group average weight fell from 174 pounds to 158 pounds, and the 1 tsp group from 174 pounds to 163 pounds.
All three doses of apple cider vinegar led to significant decreases in waist and hip measurements and body fat ratio compared to the placebo group. Researchers noted that unlike weight loss, there was no dose-dependent effect – reductions were consistent across all groups.
Individuals who consumed ACV also showed lower levels of blood sugar, triglycerides, and cholesterol. However, the extent of these reductions appeared to be influenced by the dose, with the largest decrease observed among those taking 1 tablespoon once per day.
Important Considerations from the Study
The authors acknowledge the study’s small size, suggesting that the findings may not be applicable to a broader population. Furthermore, due to its short duration of only three months, the potential long-term effects and efficacy of ACV remain unclear.
Another aspect to consider, notes Tenekjian, is the composition of the study group, which consisted of teenagers and young adults. She points out that, “It’s much easier to lose weight when you’re younger.”
There’s also the variation in Western diets compared to the study group. Beth Czerwony, RD, from the Cleveland Clinic’s Digestive Disease and Surgery Institute in Ohio, points out that American diets typically contain higher levels of saturated fats and concentrated sweets while being lower in whole grains, fruits, and vegetables.
Therefore, individuals following a typical U.S. diet may not experience the same positive outcomes.
Previous Studies Demonstrate Apple Cider Vinegar’s Potential for Weight Loss
“The weight loss, improvement in glucose, and lipid levels are in line with other research,” says Czerwony.
While controlled studies in humans on the effects of apple cider vinegar are limited, there have been a few studies demonstrating similar improvements in metabolic measures. One such study is a randomized trial published in April 2018 in the Journal of Functional Foods.
Consuming Apple Cider Vinegar in Small Doses Doesn’t Have Too Many Risks of Side Effects
If you’re considering trying apple cider vinegar for weight loss, there are a few things you should keep in mind. “Small doses — a spoonful or two diluted in water — are generally okay, but don’t drink large quantities,” says Tenekjian.
She explains that it may damage the enamel of your teeth, which is why you shouldn’t drink it right before bed or let it linger in your mouth. Be sure to rinse with plain water after you drink it, she adds.
While apple cider vinegar is readily available in grocery stores, Czerwony advises against regularly consuming the vinegar-water mixture without first consulting your primary healthcare provider.
“Given the potential of decreasing glucose levels, it may be counterproductive to add in ACV, as it may result in a negative interaction with other medications causing blood sugar to go too low, placing the patient at risk,” she says.
While Weight Loss Results Are Promising, Further Research is Required
Despite more research being needed, the findings suggest that apple cider vinegar could be a useful tool when it comes to weight loss, says Tenekjian. “People ask me about this all the time, and I may take the conversation a little more seriously now — though I don’t know if I would proactively bring it up,” she says.
She also says that for those who truly struggle with hunger and weight loss, despite trying other methods, it could be worth a shot. “I would tell them there was limited evidence, but it’s not very risky and it’s not expensive,” she says.
Regardless, Tenekjian adds that apple cider vinegar shouldn’t replace evidence-based approaches to weight loss such as exercise, diet, and FDA-approved medications.
Apple Cider Vinegar Gummies Not Equivalent to Diluted Apple Cider Vinegar
Tenekjian emphasizes that the results of this study are associated with consuming apple cider vinegar in water, not with taking apple cider vinegar gummies.
“Everybody wants to just take an apple cider vinegar gummy, but because of the way supplements are regulated, it’s not going to be a standardized dose, and they’re not tested. Gummies or tablets are definitely less reliable ways to get a specific amount of the acetic acid,” she says.
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