Apple Cider Vinegar
Commonly used for
Weight LossMetabolic Health
Where to Buy
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Wellness uses
Blood sugar before meals
This is anecdotal, and there isn't strong clinical evidence that it works for everyone.
What is it? / Overview
Apple cider vinegar's acetic acid may modestly blunt post-meal blood sugar spikes and increase fullness when taken before carbohydrate-containing meals, though evidence for meaningful weight loss specifically is limited and effect sizes are small.
How is it used? / Administration
Form: Diluted liquid vinegar (1–2 tbsp in water) or capsules — most clinical trial evidence is on liquid vinegar specifically; capsules haven't been shown equivalent.
Typical dose studied: 1–2 tablespoons (15–30 mL) diluted in water, or capsule equivalent per label
Timing: Before meals
Glycemic effects are modest; weight-loss evidence remains limited. Never drink undiluted — dental enamel erosion and esophageal irritation are real risks with regular undiluted use.
How well does it work? / Evidence
? Emerging / limited evidence
Who should avoid it?
Avoid with: Chronic gastritis; GERD / Acid reflux / Heartburn; Chronic kidney disease (Stage 3, 4, or 5) — NOT on dialysis
Interacts with: Insulin; Diabetes medications; Diuretics
Already taking it? Always dilute liquid vinegar before drinking — undiluted vinegar can erode tooth enamel and irritate the esophagus with regular use. Most trial evidence used liquid vinegar, not capsules.
Research & references
Johnston CS et al. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. Khezri SS 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.
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