Apple Cider Vinegar
Commonly used for
Weight LossMetabolic Health
Where to Buy
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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. Vinegar and glycemic response. Khezri SS et al. Apple cider vinegar and weight management — RCT.
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