Apple cider vinegar (ACV) has surged in popularity in recent years, moving from a humble ingredient in the pantry to a celebrated health elixir. Social media influencers and celebrities have touted its supposed benefits, particularly for weight loss and diabetes control. However, the scientific community remains skeptical, and it's crucial to examine the evidence before embracing ACV as a weight-loss solution.
The Allure of Apple Cider Vinegar
Long a bit player in the utilitarian, back-of-the-pantry arsenal, apple cider vinegar's popularity has been rising in recent years. Thanks to social media influencers, this sour-tasting liquid is now touted for its supposed ability to promote weight loss and control diabetes, potentially improving cardiovascular health.
Apple cider vinegar is made from crushed, distilled, and fermented apples. As far back as 3300 B.C., apple cider vinegar was considered to have healing powers to disinfect wounds and treat infections or insect bites. More recently, it gained attention during the COVID-19 pandemic as a potential immunity booster. It contains acetic acid, which some believe is responsible for its purported health benefits.
Questionable Scientific Backing
Despite the hype, solid scientific evidence supporting ACV's weight-loss claims is lacking. Many studies are small or have other limitations. Experts haven't found meaningful weight loss or long-term hunger control with use of apple cider vinegar.
Lindsey Wohlford, a registered dietitian at the University of Texas MD Anderson Cancer Center in Houston, notes that "many small studies show moderate to little health benefits." She adds, "Overall, most of these studies are not done with very large populations."
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Retracted Study Raises Concerns
A recent study published in BMJ Nutrition, Prevention & Health, which claimed that daily doses of apple cider vinegar led to a 9% body mass loss in overweight or obese individuals, was retracted due to "concerns raised about the quality of the work." This retraction is a significant blow to the claims surrounding ACV's effectiveness for weight loss.
Eric Trexler of Duke University, who pointed out flaws in the study, noted that the weight loss rivaled what's seen in people taking the latest costly prescription products, like Ozempic and Wegovy. Trexler says he wishes the study had been retracted sooner, as the delay reveals "a pressing need for reform across the academic publishing industry."
Public Skepticism from Medical Institutions
Over the past decade, several academic medical centers have publicly questioned the purported benefits of apple cider vinegar. The University of Chicago, for example, published an explanation of why it doesn't control high blood pressure or cure cancer. Harvard Medical School and the Mayo Clinic have also challenged claims about weight loss.
Potential Benefits and Risks
While ACV may not be a miracle weight-loss solution, some small studies suggest it may have promise as a weight-loss aid. Likewise, the 2021 meta-analysis also suggested a link between apple cider vinegar consumption and a reduction in total cholesterol, which was most pronounced in people with Type 2 diabetes and those who drank up to 15 mL/day for more than eight weeks.
However, it's essential to be aware of the potential risks associated with ACV consumption.
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Risks of Consumption
Apple cider vinegar is highly acidic. It may irritate your throat if you drink it often or in large amounts. Over time, acidic drinks also can weaken the outer layer of teeth, called enamel. In supplement form, an apple cider vinegar tablet that gets stuck in your throat may cause long-lasting pain. This also is due to the acid in the vinegar. Some people also experience an upset stomach or acid reflux.
Vinegar should be diluted. It has been reported to cause or worsen low potassium levels. Vinegar can alter insulin levels.
Interactions with Medications and Supplements
Apple cider vinegar may affect some medicines. These include common high blood pressure treatments called diuretics and the diabetes medicine called insulin. Apple cider vinegar also may affect supplements such as licorice and horsetail. When apple cider vinegar affects these medicines and supplements, levels of a key mineral in the body called potassium may become low.
How to Use Apple Cider Vinegar Safely
Most people can use commercial apple cider vinegar safely in small amounts. Some studies suggest that it's okay to have up to two tablespoons a day. Research shows that people have used it safely for up to 12 weeks.
If you want to drink it, you really need to dilute it with water or put some in your tea to minimize damage to the esophagus or tooth enamel. The best way to eat it is as part of a meal. Add it to salad dressings, sauces or marinades. Use it to pickle vegetables. That's a win-win.
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Sustainable Weight Loss Strategies
Keep in mind that weight loss takes time and effort. Using a trendy drink or a supplement alone won't help you reach your weight goal. The key is to burn more calories than you take in from food and drinks. So focus on eating a balanced diet and getting more physical activity.
"Apple cider vinegar will not improve weight loss significantly and won't become a sustainable habit," Wohlford said. "I feel like so often, people are looking for a shortcut," Wohlford said. "When it comes to managing weight, what we really want are sustainable behaviors, things that contribute to the overall reduction of chronic disease risk.