Apple Cider Vinegar and Weight Loss: The Truth

If you search for apple cider vinegar on the internet you will find SO many wild and wonderful claims. Indeed, the health claims I found on a quick ‘Google’ search are that
apple cider vinegar can:-

Improve Type 2 Diabetes
Lower cholesterol
Treat eczema and other skin conditions
Lower blood pressure
Act as a natural antibiotic
Prevent osteoporosis
Help prevent some cancers
Aids digestion
Lower the risk of cardiovascular disease
Aid weight loss

However, like other alternative and natural products, there is a huge lack of science-based research to validate such claims. This post in the main part, will examine the claim that apple cider vinegar aids weight loss.

On the treadmill at the gym today I saw this idiot put a water bottle in the Pringles container.

What are the Magic Ingredients of Apple Cider Vinegar

The miraculous claims for the healing power and apple cider vinegar for weight loss supposedly relate to its apparent nutritional content.

Apple cider vinegar is said to be rich in minerals, fiber, enzymes, vitamins (especially calcium, potassium and beta-carotene) pectins and amino acids.

However, if you actually look at the nutritional content of apple cider vinegar it contains zero to very small amounts of these nutrients. Indeed, not sufficient amounts of vitamins or fibre to make any nutritional measurable difference.

So what is the magic ingredient of apple cider vinegar that has sustained the health claims for many, many years? Well, apple cider vinegar is high in acetic acid and this may help increase the body’s ability to digest and absorb essential minerals locked in food.

Also, important to bear in mind is that the nutritional content of apple cider vinegar varies dramatically depending on the make.

Yes, and when looking at health claims for apple cider vinegar always check if the site is selling the product too! This is not a good sign.

What is the Scientific Evidence of Apple Cider Vinegar for Weight Loss

In several animal studies acetic acid was found to prevent the accumulation of fat.

However, one of the main studies of apple cider vinegar for weight loss in humans was carried out by a Japanese trial in 2009.

The Japanese trial assigned 175 participants to three groups. The subjects had similar weight and body mass index and waist circumference measurements.

The groups of ‘obese’ participants drank 500 ml of a drink daily containing either 15 ml of vinegar, 30 ml of vinegar or no vinegar at all. After a 12 week period the study concludes that body weight, body mass index, visceral fat levels and waist circumference were significantly lower in both the vinegar taking groups compared to the control group.

The study concludes that:-

…a daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity

What do you think of that research, Doc?

Yes, this study seems promising. However, weight loss was only 2 to 4 pounds in the vinegar taking group over a 12 week period.

I think that taking any natural supplement alone, with no dietary or lifestyle changes, is not going to produce BIG weight loss results.

What about the claim that taking Apple Cider Vinegar can help with impaired Glucose Tolerance

One of the claims that is pertinent to apple cider and weight loss is that apple cider vinegar can help with levelling glucose levels.

Again, earlier research on animals supports the claim that vinegar has a glucose-lowering effect. One 2015 research study examined the effect on humans. Although the study was very small with only 8 participants, reports were positive.

The eight study subjects are over the age of 46 with a high body mass index and impaired glucose tolerance. The subjects took 0.50 mmol vinegar before a mixed meal or a placebo.

This research study concludes for patients with impaired glucose tolerance, vinegar ingestion improves muscle glucose uptake and blood flow to the forearm. Furthermore, arterial plasma triglycerides decreased.

The study concludes that vinegar may be beneficial for improving insulin resistance, especially in the pre-diabetic state.

Well, that all sounds quite promising.

Yes Moose! However, the above study is VERY small and a lot more research is needed before any definite conclusions can be made.

But apple cider vinegar can’t do any harm if you add it to your weight loss plan. Can it Doc?

Possible Side Effects of Apple Cider Vinegar

Although on the whole adding apple cider vinegar to your weight loss routine will not do any harm, there are a couple of issues to be aware of:-

Firstly, apple cider vinegar is very acidic and if taken in the wrong doses, it may lead to tooth erosion.
Secondly, the amount of apple cider vinegar for weight loss taken per day is important. Too much apple cider vinegar (more than 1 to 2 tablespoons per day) may decrease potassium levels.
Lastly, vinegar can interact with other prescribed medications, especially laxatives, diuretics and drugs for diabetes and heart disease. Thus, it is really important to always check with your doctor before taking any alternative supplements or products.

I’m still a bit interested in taking apple cider vinegar for weight loss. What is the right dose and how should I take it?

Let’s take a look …

How to take Apple Cider Vinegar for Weight Loss

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Apple cider vinegar needs to be taken diluted with water. Interestingly, there is no exact recommended amount of apple cider vinegar for weight loss per day.

I would suggest starting with 1 to 2 teaspoons of apple cider vinegar in at least 8 ounces of water taken 3 times a day before meals. If there are no side effects, you can gradually increase the amount of apple cider vinegar up to 1 tablespoon.

Furthermore, ensure that the apple cider vinegar is totally organic and contains ‘the mother’. The ‘mother’ refers to unfiltered apple cider vinegar that contains strands of proteins, friendly bacteria and enzymes.

I have tried apple cider vinegar for weight loss but I don’t like the taste.

For added taste (and possible health benefits) add a teaspoon of honey and a teaspoon of lemon.

Also, don’t forget that you can use apple cider vinegar in your French salad dressing too.

Yeah, you can also use it to clean your house and bathroom. What does that tell you?

Dr Halls Conclusions on Apple Cider Vinegar for Weight Loss

I still believe that a healthy all round eating and fitness plan is going to help you shed those pounds a lot better than any supplement, natural or otherwise. There is a list of my recommended posts to achieve healthy weight loss below.

The Mediterranean Diet and the Dash diet are two of my favourite eating plans that are endorsed by the medical community.

I am not totally against adding a little apple cider vinegar to your diet as long as you check with your doctor, do not take over 1 tablespoon a day and drink it with a straw to protect your tooth enamel.

However, like many supplements, simply adding apple cider vinegar to an unhealthy way of eating is going to provide little in the way of weight loss or health benefits.

Inside me there is a really thin Moose struggling to get out. Don’t worry though folks, I can usually shut her up with a couple of cupcakes.

Dr. Halls Recommended Weight Loss Posts

Full Index of ALL our posts on Weight Loss
How to Lose Weight Fast: Moose and Doc’s 8-step guide to fast, effective weight weight loss.
Quick Weight Loss Naturally: Another 4 step guide on easy, natural ways to lose weight
Coconut Oil and Weight Loss: All the science behind coconut oil for weight loss. Does it really work?
Green tea weight loss: Again, all the scientific research behind green tea for weight loss. This one is well worth a read
Shed Pounds now with this 4-Day Diet
Protein Shakes for Weight Loss: Do they work? Find out here.

Dr. Halls Recommended Diet Posts

Full Index of ALL our Posts on Diets
Index of our Diet for Disease Articles
Help with Anxiety: All our Anxiety Articles

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One day I will be skinny.
It’s just that for me, today is not that day.

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References

Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. (2009) Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects Bioscience, Biotechnology, and Biochemistry,73:8, 1837-1843 https://www.ncbi.nlm.nih.gov/pubmed/19661687
Mitrou P, Petsiou E, Papakonstantinou E, Maratou E, Lambadiari V, Dimitriadis P, Spanoudi F, Raptis SA, Dimitriadis G. (2015) The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle in humans with impaired glucose tolerance. Eur J Clin Nutr. 2015 Jun;69(6):734-9 https://www.ncbi.nlm.nih.gov/pubmed/25626409