Can a Daily Dose of Apple Cider Vinegar Actually Aid Weight Loss?

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Apple cider vinegar contains acetic acid—a compound that gives vinegar its distinctive sharp taste and smell. This acetic acid may delay gastric emptying, promoting satiety and reducing calorie consumption.

“The effect of slowed gastric emptying is key to any weight loss and blood sugar regulation,” says Shiara Ortiz-Pujols, MD, MPH, director of Obesity Medicine at Northwell’s Staten Island University Hospital.

The probiotics present in apple cider vinegar might also contribute to its effects. While some research has connected probiotics with weight reduction in individuals with obesity, additional studies are necessary.

According to Sue-Ellen Anderson-Haynes, MS, RDN, a registered dietitian at 360Girls&Women and a spokesperson for the Academy of Nutrition and Dietetics, the probiotics in fermented apple cider vinegar may help decrease gut inflammation and lower the risk of obesity, elevated blood sugar, and high lipid levels.

Is Daily Apple Cider Vinegar Consumption Safe?

For many individuals, apple cider vinegar can actually worsen acid reflux, despite its reputation as a heartburn remedy.

Combining substantial quantities of apple cider vinegar with certain medications—particularly diuretics, laxatives, and insulin—is not advisable, as this combination may cause potassium levels to drop.

“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 reduces fasting blood glucose levels, which could become dangerously low for individuals also using diabetes medications. Consult your healthcare provider before incorporating apple cider vinegar. Together, you can assess whether medication adjustments are needed to prevent health complications, she emphasized.

If you choose to use it, dilute the vinegar in water or incorporate it into salad dressing to avoid esophageal irritation or dental enamel damage.

Should Apple Cider Vinegar Be Part of Your Weight Loss Plan?

Apple cider vinegar shouldn’t serve as a substitute for other weight management approaches.

“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.

While apple cider vinegar supplementation might complement your weight loss efforts, don’t overlook what truly drives results: nutritious eating habits, regular physical activity, stress management, and quality sleep, she noted.

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