2 Tablespoons of Apple Cider Vinegar a Day May Support Weight Loss
Apple cider vinegar is a fermented liquid that may support weight management and blood sugar control.
A new review suggests that taking two tablespoons of apple cider vinegar daily promotes weight loss for people with overweight, obesity, and type 2 diabetes.1 While this pantry staple is not a miracle weight-loss drug, a small amount of apple cider vinegar may complement other weight management strategies.
What the Research Shows
The review article, published in the journal Nutrients, included 861 participants from 10 studies. Having two tablespoons of apple cider vinegar per day was linked to an average of 9.4% body weight loss.1
Castagna A, Ferro Y, Noto FR, et al. Effect of apple cider vinegar intake on body composition in humans with type 2 diabetes and/or overweight: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2025;17(18):3000. doi:10.3390/nu17183000
Drinking apple cider vinegar, in addition to medications and lifestyle changes, also helps lower heart disease risk and improve metabolic control in people with type 2 diabetes, according to the review.
However, more research is needed to confirm the findings. This review only included short-term studies up to 12 weeks, and one of the studies in the review was recently retracted due to concerns around its data analysis.2
It’s unclear if the retracted study would affect the meta-analysis’s findings. Still, it’s more realistic to expect about 2-6.5 lbs of weight loss rather than the 16 lbs claimed in the review, Joseph E. Barrera, MD, a board-certified physician specializing in endocrinology at Providence Mission Hospital in Mission Viejo, CA, told Verywell.
Does Apple Cider Vinegar Really Help With Weight Loss?
Apple cider vinegar contains acetic acid, a compound responsible for vinegar’s strong flavor and odor. Acetic acid may slow gastric emptying, helping you feel full and consume fewer calories.31
“The effect of slowed gastric emptying is key to any weight loss and blood sugar regulation,” Shiara Ortiz-Pujols, MD, MPH, director of Obesity Medicine at Northwell’s Staten Island University Hospital, told Verywell.
Apple cider vinegar contains probiotics, which could also help explain the associated effects. Some studies have linked probiotics with weight loss in people with obesity, but more research is needed.4
The probiotics in fermented apple cider vinegar may help lower inflammation in the gut and reduce the risk of obesity, high blood sugar, and elevated lipids, Sue-Ellen Anderson-Haynes, MS, RDN, a registered dietitian at 360Girls&Women and a spokesperson for the Academy of Nutrition and Dietetics, told Verywell.
Is It Safe to Drink Apple Cider Vinegar Daily?
Apple cider vinegar can make acid reflux worse for many people, despite being touted as a remedy for heartburn.56
It is not recommended to combine large amounts of apple cider vinegar with certain medications, especially diuretics, laxatives, and insulin, because this may lead to low potassium levels.7
“Over time, using apple cider vinegar can reduce your potassium levels, which can cause muscle issues, weakness, and fatigue. If you have kidney disease, it could be more detrimental,” Anderson-Haynes said.
Apple cider vinegar lowers fasting blood glucose levels, which could drop dangerously low for people also taking diabetes medications.8 Talk to your healthcare provider before using apple cider vinegar. Together, you can determine if you need to adjust your medications to avoid any health issues, she added.
If you do decide to take it, dilute the vinegar in a glass of water or mix it into salad dressing to prevent esophagus irritation or tooth enamel erosion.7
Should You Drink Apple Cider Vinegar for Weight Loss?
Apple cider vinegar should not replace other weight management strategies.
“Apple cider vinegar is not a magic bullet. It’s just a tool to use if you need to. I don’t even recommend that to all my patients. I usually try to work on other factors that we could try to fix or get to the root cause of,” Anderson-Haynes said.
Supplementing with apple cider vinegar could help support your weight loss goals, but don’t neglect what really matters: proper eating, physical activity, managing stress, and good sleep habits, she added.
