Author: Mahmoud Elhagaly, PharmD, Appalachian College of Pharmacy, USA
Benefits of Apple Cider Vinegar
Studies suggest apple cider vinegar might help with weight loss, improve cholesterol levels, and keep blood sugar steady when used with a healthy diet. It can offer a little help, but it’s not a replacement for eating a variety of good foods every day.
Key Insights
- A study followed 39 overweight people who drank 30 milliliters of apple cider vinegar daily while eating fewer calories for 12 weeks. They lost weight, trimmed their waistlines, reduced body fat, and felt less hungry compared to those who didn’t use it. This suggests apple cider vinegar might give a helpful push when you’re watching what you eat, making it easier to stick to a plan (Khezri et al., 2018).
- In Lebanon, researchers tested 120 overweight teens and young adults, giving some 5, 10, or 15 milliliters of apple cider vinegar daily for 12 weeks, while others got a placebo. Those who took it lost more weight and body fat, with the higher amounts showing the best results. This hints that even small doses could make a difference for younger folks trying to manage their weight (Abou-Khalil et al., 2024).
- Another study looked at 30 people with type 2 diabetes who drank 30 milliliters of apple cider vinegar every day for 8 weeks. They not only dropped some weight and body fat but also saw better blood sugar control compared to those who didn’t use it. This shows apple cider vinegar might be a useful addition for people with diabetes looking to shed a few pounds (Jafarirad et al., 2023).
- Researchers fed rats a diet high in fat and gave some apple cider vinegar for 6 weeks. The ones getting the vinegar gained less weight and had better cholesterol levels than those who didn’t. While this was in animals, not people, it points to how apple cider vinegar might help the body deal with fat, offering a clue worth exploring further (Bouderbala et al., 2016).
- A big review pulled together several studies on people using apple cider vinegar and found it often led to small weight losses, along with steadier blood sugar and cholesterol levels. The changes weren’t huge, but they added up over time, especially when paired with other healthy habits. This suggests apple cider vinegar can play a quiet, steady role in weight management (Hadi et al., 2021).
Scientific Name
Apple cider vinegar comes from Malus domestica, the kind of apple grown in orchards. Its main power comes from acetic acid, which is made when the apple juice ferments.
Source (Where does it come from?)
Apple cider vinegar starts with apples first grown long ago in Central Asia. It’s made in two steps: yeast turns apple juice into alcohol, and then bacteria change that alcohol into the strong, tangy vinegar we know today. People make it all over the world now, mixing nature with a bit of science.
Cultural Use (History)
Way back, ancient people like the Egyptians used vinegar to keep food fresh, and the Greeks used it to feel better. Apple cider vinegar itself doesn’t have old records tied to weight loss, but it’s been around for ages as a helper for digestion and overall health, a tradition that’s got me curious as a future pharmacist.
How it Works
Apple cider vinegar might help with weight loss by slowing down how fast your stomach empties, keeping you full longer, and helping your body use sugar and fat better. Studies show it works best when you’re also eating well, not as a fix on its own.
Safety Considerations
Apple cider vinegar is usually fine for most people, but it’s strong and needs care. If you don’t mix it with water, it could wear down your teeth or bother your stomach. It might not mix well with some medicines, like those for diabetes or water pills, and could cause issues if used wrong. Before trying it, talk to your doctor or pharmacist, especially if you’re on other medications, to make sure it’s safe—something I’ve learned in my studies. Stick to the amount suggested on the label, like 15 to 30 milliliters mixed with water daily. If you feel sick after using it, tell the FDA so they can check it out.
Conclusion
Apple cider vinegar might give a small boost to weight loss, but it’s not a quick fix. Talk to your doctor to see if it’s right for you. As with any supplement, it’s important to consult a healthcare provider to determine the appropriate dosage for specific health concerns.
References
- Khezri, S. S., et al. (2018). “Beneficial effects of Apple Cider Vinegar on weight management, visceral adiposity index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial.” Journal of Functional Foods, 43, 95-102.
- Abou-Khalil, R., et al. (2024). “Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study.” BMJ Nutrition, Prevention & Health, 7, 61-67.
- Jafarirad, S., et al. (2023). “The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.” Frontiers in Clinical Diabetes and Healthcare, 4, 1288786.
- Bouderbala, H., et al. (2016). “Anti-obesity and hypolipidemic effects of apple cider vinegar in rats fed a high-fat diet.” Pharmaceutical Biology, 54(12), 2883-2888.
- Hadi, A., et al. (2021). “The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.” BMC Complementary Medicine and Therapies, 21(1), 179.
Acknowledgment
I’m grateful for the assistance of Grok 3, created by xAI, in structuring this exploration (March 04, 2025).
Note:
- This concise review (Natural Remedies Blog) is for informational purposes only and has not been peer-reviewed. It is based on a limited number of clinical trials and published research articles, including the five most recent available studies.
- Always consult a qualified healthcare professional before using any natural remedy or supplement. These products are not regulated by the FDA in the same way as prescription drugs or food. Some may have strong biological effects, cause side effects, or interact with medications and existing health conditions.
- Be aware that certain products marketed as “natural” or “dietary supplements” may contain hidden or unapproved ingredients, which can pose serious health risks. Use caution and rely on trusted sources and professional guidance when making health decisions.