The Pros and Cons of Apple Cider Vinegar for Weight Loss
REVIEWED BY
Claire Martin, Registered Dietician, Being Healthfull
Learn about the pros and cons of drinking apple cider vinegar for weight loss.
Expert Advice About Losing Weight With Apple Cider Vinegar
"I do not think that ACV can lead to weight loss without making important changes to your eating habits and lifestyle," says Claire Martin, a registered dietician in Oakland, California. "Expecting that only drinking ACV would lead to weight loss without making diet or lifestyle changes is expecting magic from an otherwise useful tool.
However, if you make the appropriate life and food changes, ACV is an effective supplementary food that aids digestion and metabolism."
How to Lose Weight With ACV
- Dilute 2 teaspoons with 8 ounces of water.
- Use a straw to sip in order to protect your teeth, mouth, and throat.
- Rinse your mouth afterward, or brush your teeth with baking soda.
- Drink twice a day, before breakfast and after dinner.
- If you have trouble digesting acidic foods like tomatoes and citrus fruit, avoid ACV as it will likely upset your stomach.
What Are the Cons?
- In large amounts, apple cider vinegar can decrease the body's potassium levels, particularly when combined with certain medications. Very low potassium levels can weaken the bones.
- If you take the heart medication digoxin, decreased potassium levels can increase the medication's side effects, including dizziness, confusion, and nausea.
- Drinking large amounts of apple cider vinegar while taking insulin can decrease potassium levels in the body. Avoid taking ACV if you take insulin.
- Diuretic medication, or "water pills," can decrease potassium levels on their own. Avoid using ACV if you take this medication.
- Apple cider vinegar might lower blood sugar levels in people with diabetes. Be sure to monitor your blood sugar levels closely if you are diabetic and use ACV. You may also need to adjust your dose of diabetes medication.
- Studies into how ACV affects people with diabetes show that the vinegar delays gastric emptying—a benefit for most people, but this can lead to gastroparesis in people with diabetes.
- Use caution when taking ACV in tablet form. If the highly acidic tablet gets stuck in your throat, you may have pain and difficulty swallowing long after the tablet has been removed.
- ACV can damage your teeth enamel and esophagus. Always use a straw when drinking apple cider vinegar, even if it's diluted.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar (ACV) is an age-old ingredient for healthy living. Drinking it can bring a number of health benefits:
- Apple cider vinegar is loaded with 17 amino acids, vitamins like potassium, magnesium, and phosphorus and minerals like B1, B6, and B12," says dietician Claire Martin.
- Research shows that ACV is a useful aid in losing weight. In 2009, The Bioscience, Biotechnology and Biochemistry journal published a study finding that drinking it for just three months caused significant declines in body weight, abdominal fat, waist circumference, and triglycerides.
- It can also improve heart health. The vinegar contains malic acid which clears clogged arteries, lymph nodes, and organ tissues.
- When applied to the skin, it can help eliminate acne, warts, and many other skin blemishes and discolorations. A lot of people add a touch of ACV to their bathwater in order to improve the health of their skin.
- "You could also use ACV as a hair conditioner or a facial toner because it is acidic and can help normalize your pH after using alkaline cleansers or shampoos," says Martin. "But I would be careful to patch test because CV's acetic acid content can be harsh for certain skin or hair types."
- However, despite all the potential benefits of apple cider vinegar, it’s not a quick fix. If you’re looking to lose weight fast, then ACV is not right for you. Think of it as a marathon rather than a sprint.
Read the guidelines below to learn how about taking ACV for weight loss.
How to Use ACV to Cleanse or Detox
Our bodies can cleanse and "detox" themselves when we eat a balanced diet with lots of fiber and raw vegetables. But we can give our metabolisms a boost by following these simple steps:
- Drink water! In addition to the water you mix with apple cider vinegar, drink another two liters every day. Staying hydrated is key to helping your body eliminate toxins.
- Cut sugar and alcohol from your diet. Avoid empty calories, like refined flour foods. You'll notice a real boost in energy!
- Boost the protein and fiber. This can mean lean meats, raw vegetables, legumes, nuts, and whole grains. These foods will keep you feeling full.
- Keep salt to a minimum. Avoid foods with added sodium to get rid of excess water and reduce that bloated feeling.
- Drink apple cider vinegar twice a day! Mix two teaspoons with a glass of water and drink with a straw to protect your teeth.
ACV drink recipe
Apple Cider Vinegar Drink Recipe
- 1 cup (8 oz.) water
- 2 tsp. apple juice, organic preferably
- 2-3 tsp. apple cider vinegar, organic preferably
- 1 tsp. honey, raw
Instructions
- Blend ingredients together.
- Add more water or honey to taste.
Tips to Prepare Apple Cider Vinegar Drink
- Mix 2-3 tsp vinegar with a minimum of 8 ounces (225 grams, or one cup) of water. You can add more water if the taste is still too strong for you. You can also add honey, which really helps improve the flavor.
- The ideal quantity of ACV will vary from person to person. Typically I use 1 tablespoon (15ml) per 8oz water but I have known people who mix 4 to 5 teaspoons (20ml to 25ml) per cup of water.
How to Drink It
- I recommend drinking it with a straw. Highly acidic foods can damage the enamel on your teeth and even diluted ACV can cause some serious damage.
- I drink it in the morning on an empty stomach and at night before dinner. Others have found routines that work better for them.
Protect Your Tooth Enamel With Baking Soda
It’s not a bad idea to brush your teeth immediately before and after you drink ACV. Alternatively, rinse your mouth with a mixture of water and baking soda, which will counteract the acidity in your mouth and protect your teeth.
Do you like this apple cider drink?
FAQs
1. Which Brand of ACV Is Best?
There is no right or wrong answer to this question. It should be made from cider or apple juice and should have a pale to medium amber color. Pretty much any brand will do: Bragg and Heinz are two of the better-known ones, but there’s nothing wrong with a store brand or a generic version.
2. Organic or Non-Organic?
I strongly recommend that you buy the organic version. Organic apple cider vinegar is made with organically grown apples. This is the best choice as you won't be exposed to harmful pesticides or herbicides.
3. Is Raw the Same as Unpasterurized?
Yes. Raw apple cider vinegar will be unpasteurized, unfiltered, and unheated. You will notice some strand-like sediment at the bottom of the bottle. This is the "mother," a substance filled with living nutrients and bacteria that are responsible for many of ACV's health benefits.
By contrast, pasteurized ACV will be clear in colour.
Make sure you shake your bottle of ACV before each use, to mix the cobwebby bacteria material into the vinegar.
4. Can I Drink ACV by Itself?
While a 5% acid concentration may not seem like much, that’s actually pretty high for something you eat. As such, I would not recommend drinking the vinegar by itself since the taste can be pretty intense and the acid could damage your teeth and mouth.
5. How Much Should I Drink?
Mix 2 teaspoons of ACV with 8 ounces of water. Don't drink more than 4 teaspoons a day. If you experience any burning or nausea, either reduce the amount of ACV or try drinking it at a different time.
6. Does Apple Cider Vinegar Help Control Blood Pressure?
There are no studies to show whether apple cider vinegar reduces blood pressure in humans. Research using rats, however, does show a reduction in systolic blood pressure when ACV is consumed.
7. Can I Drink It With Tea, Coffee, or Juice?
Many people don't like the taste of ACV and would prefer to mix it with something a bit more appetizing, and there is no harm in doing that. One thing to keep in mind, though, is that caffeine may slow down the absorption process, so use herbal or decaf tea if possible.
Also keep in mind that coffee, tea, and juice are all acidic. So if you are mixing ACV with fruit juice, you will be increasing the acidity levels of the drink, which is not very good for your teeth.
A number of people have also asked if they can mix the vinegar with carbonated water, soda, or energy drinks. I say, if it helps you get past the taste, do whatever you need to. However, soft drinks and energy drinks are not good for your health: they contain a lot of sugar and other chemicals which are best to avoid if you’re trying to lose weight. And soda is even more acidic than coffee or juice!
For best results, I recommend (as I said above) plain water (with a bit of honey mixed in) at a ratio of about two teaspoons of vinegar to eight ounces of water.
It's not advised to drink ACV with milk, since the vinegar will cause the milk to curdle.
Did You Know?
ACV contains the antioxidant beta-carotene, which helps break down and remove unwanted fat from your body
8. When Is the Best Time to Drink It?
Another common question is, “What’s the best time of day to drink the mixture?”
You can drink it any time of day, but I’d recommend drinking it before meals because it improves digestion. My recommendation is to drink it right after waking up and again right before dinner.
9. How Often Should I Drink It?
I would recommend taking it twice a day. Drinking more won’t help you lose weight faster. Simply upping the frequency or dosage won’t really benefit you. Quick weight loss is not possible with apple cider vinegar. You have to give it time to work.
10. Can I Take ACV in Pill Form?
While many people prefer to take it the old-fashioned way, there's a growing number of people who opt for pills because of their convenience and ease. Taking pills can also address your concern about damaging your teeth. However, there isn't much research about the pills' effectiveness.
Be careful, however, and use a lot of water when swallowing the tablet. If one gets stuck in your throat, it can cause pain and difficulty swallowing long after the pill has been removed.
Personally, I prefer the liquid form. I like seeing the strand of the "mother" at the bottom of the bottle and knowing that the probiotics will soon be helping me.
Consult Your Doctor Before Using ACV
• If you are diabetic.
* If you take heart or diuretic medications.
* If you are pregnant.
* If you are breastfeeding.
11. Does ACV Interfere With Medications?
Some studies report that, when combined with some medications, ACV can lower potassium levels and may interfere with the absorption of some medicines as well. These medications include some heart medicine, diuretic medications, and insulin.
If you are taking prescription medicines or have an existing medical condition, consult your physician before going on a cider vinegar diet.
Pregnant and breastfeeding women should speak to their physicians about apple cider vinegar and its effects. While there’s no research indicating that there should be any danger, there’s no research guaranteeing its safety either.
Many doctors recommend that pregnant women not consume any unpasteurized foods to reduce the risk of ingesting bacteria. This would eliminate organic vinegar, which is the kind that has all the health benefits.
12. What About Using Garcinia Cambogia to Lose Weight?
Garcinia cambogia, also called garcinia gummi-gutta and Malabar tamarind, is a tropical fruit that resembles a small, pale-green pumpkin. Promoted by Dr. Oz as a weight-loss aid, the supplement is sold in pill form. Some people claim that combining apple cider vinegar with garcinia cambogia accelerates weight loss. Studies don't back this up, however. In fact, anyone taking medication to control cholesterol or blood sugar levels should avoid this supplement altogether.
13. What Is Acetic Acid?
Acetic acid gives vinegar its taste and smell. By itself, acetic acid may help regulate blood pressure and blood sugar, but it is the complete vinegar—with all of its enzymes, minerals, and vitamins—that make apple cider vinegar beneficial for health and weight loss.
Take a Break for Best Results
One final word: I recommend taking a break every now and then to give your body a rest. You don’t want your body to get used to it and have the effects diminish over time. I try to take a week or two off after every 3 to 4 months.
Also, some research shows that prolonged use of cider vinegar may deplete the body of iodine. So, taking a break from cider vinegar may also help your body recover.
Any Questions?
If you have any questions about cider vinegar, please feel free to ask in the comment section below.
Don't forget to read all the existing comments, as you may find the answer to your question there.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2014 Alana Niall
Comments
Alana Niall (author) from Christchurch, New Zealand on January 08, 2020:
Hi Allan, I don't think ACV will interfere with your recovery. But if you are concerned, please seek medical advice.
Allan Wampler on October 29, 2019:
I broke my thumb recently, and wonder if ACV will interfere with the healing process
Alana Niall (author) from Christchurch, New Zealand on June 27, 2019:
HI Angel, wait for half an hour after drinking ACV, so that ACV gets absorbed. It is then advisable to eat your choice of food.
Alana Niall (author) from Christchurch, New Zealand on June 27, 2019:
Hi Esther, you can consume any food after at least half an hour.
angel on June 18, 2019:
after dinking the apple cider viniger would it be safe to eat right after you drink it
Esther on June 12, 2019:
What food for breakfast can consume after drinking acv in the morning ?
priya on March 12, 2019:
is it okay that in morning on an empty stomach i have ACV and then soon after i have my tea and breakfast? is it okay to do so ? or i should keep a gap of min 2 hrs
Beverly Clancey on March 07, 2019:
/do you suggest taking keto shred when taking AVC and also what is the keto shred? Thanks for your help
sadia on February 26, 2019:
what will be the best ACV?
will it a correct to buy "the mother" one?
santa on November 14, 2018:
will it help to cure fatty liver?
Wanda on October 20, 2018:
I have just started with the apple cider vinegar hope to see good results on me
Pia on September 24, 2018:
I've been taking this diet for months now. It normally takes 1-2 months to get results and you need to be consistent and patient on it. Lost 6kg in total up to date now. Tips on the link helped me too, really really useful https://bit.ly/2xBvpRb
Hanna on September 19, 2018:
How long until I may see results?
Rumpa Roy on September 05, 2018:
I have one question. I ask any side effect for this ACV. Because i have one problem, polytheistic ovary that's why i asking you.
Josephine Higgins on August 27, 2018:
I have acne rosacea so i have been told this meams i have low stomach acid and that i should take apple cider vinegar.Is this true.? If it is then when would be best time to conume apple cider vinegar and how much of it should i conume.?
Shrija on August 18, 2018:
Take with warm water or cold or noraml
Eapinoza on July 30, 2018:
I started taking acv for about 2-3 weeks. I really didn’t notice to much of a difference so I stopped taking it.
Now I feel & look like I gained more weight after I stopped taking it than I had stayed with. :( feeling disappointed didn’t work for me.
exequiel j. varela jr on July 25, 2018:
i lost 5 kgs of one month drinking apple cider vinegar and diet. jun .
Aileen Pearl on July 15, 2018:
Hello , Can i ask a question , Is it good to take a dietary supplement while drinking apple cider vinegar ?
elizabeth ridenou on July 12, 2018:
has anyone with thyroid and hoshimoto disease taken the acv two times a day and it worked
narmeen on July 12, 2018:
insulin level high 27 point how much use apple cider vinegar in day ?
Alana Niall (author) from Christchurch, New Zealand on July 02, 2018:
Hi Osel, thank you for sharing your experience. You have pretty much summed up everything one should do with ACV. Wishing you a healthy body and mind.
Osel on June 25, 2018:
I drink one in a morning empty stomach then I take a break for 30 mins then I eat somthing. 2nd I drink before I go to bed. Actually I do excercise twice a day for 15 mins then I drink . It’s very effective and yes i drink with a straw. I been drinking ACV for over 1 years now.
Alana Niall (author) from Christchurch, New Zealand on June 23, 2018:
Thanks Brad for the tip. :)
Brad on June 17, 2018:
If you take a shot of ACV a day you'll not have chigger bites. Ticks will be few and far between too.
Alana Niall (author) from Christchurch, New Zealand on May 06, 2018:
HI MarlonKelley, as I said in my article, ACV should be ideally had on an empty stomach.
Melissa on April 29, 2018:
Why does the top of the artical say to drink it after dinner and the bottom of the article it says to drink it before dinner. I'm confused
Bill Fash on April 22, 2018:
Hi, Just a word of caution when driving ACV. Do not brush your teeth before drinking. Wait until after. This will remove any residue from the ACV. If you brush before, you will expose your teeth to the acid in the ACV.
Sarah Spradlin from Little Rock, Arkansas on April 17, 2018:
I've been meaning to start drinking ACV but I'm so scared lol. I need to woman up!
Mimious on April 12, 2018:
Hello.i ve cyst at my left ovary and also feel dizzy. my doctor told me my blood level is low, can i still drink ACV.
odirile on April 07, 2018:
yes i agree
Alana Niall (author) from Christchurch, New Zealand on April 04, 2018:
Yes Arun, you may stop at any stage.
Senora Pyles on March 31, 2018:
I've used this diet drink and I found that if you eat an unsalted cracker it helps with the taste. I exercise and diet. No one can lose 10 lbs in one week doing this. They cannot be eating and will erode their stomach lining. You have to be careful and drink 32 oz of water a day and that includes your acv cocktail.
ARUN-GOWDA on March 30, 2018:
Hi, thanks for the valuable information. I have a question..can we stop this permanently once i feel i have lost weight.. maybe after 3-4 months and never continue again.
As this might have health benefits, but i understand there is side affects as well. I just started today.
Alana Niall (author) from Christchurch, New Zealand on March 27, 2018:
Hi Evyenia, there's no definite evidence that I have seen in either case. Usually, it is recommended to use warm water in colder climates.
Evyenia on March 26, 2018:
Is drinking apple cider vinegar with cold water more effective? or drinking it with hot water more effective? Please reply, I really need to know ):
Alma on March 21, 2018:
Hi,
Can I drink it with a half lemon instead of honey ?
Alana Niall (author) from Christchurch, New Zealand on March 15, 2018:
Hi Tamara, yes you can.
Tamara on March 15, 2018:
Hi,
Can I drink ACV with already made fruit drink that contains sugar/sucrose in it?
vh1jyatyqvg7@opayq.com on March 15, 2018:
what about just using it on vegs and salads as part of a daily diet. I like it with a little good olive oil on my salad. Does that work/
hubby on March 13, 2018:
Can I just drink 1 tbsp, no water mixing?thanks
Alana Niall (author) from Christchurch, New Zealand on March 12, 2018:
Hi Holly, you should start with 1 to 2 teaspoons, and then increase it to 3 teaspoons once you are comfortable. There is no set rule, but this quantity seems to work for most people. Yes, drink ACV about 30 minutes before your breakfast or lunch.
Holly on March 10, 2018:
Is it 2 tables spoons or 2 teaspoons? Also how long before meals should i take this i seen something that said 30 mins before but is that 30 minutes before u eat?
Hew on March 09, 2018:
Can I use orange cider vinegar instead of Apple cider vinegar?
Alana Niall (author) from Christchurch, New Zealand on March 08, 2018:
Hi Shar, ACV is not known to cause such symptoms or any symptoms. Of course, limited research exists in this area. Since you have stopped drinking ACV for 2 weeks already and the symptoms persist, it is difficult to say whether your symptoms were caused by ACV. Please consult a doctor.
Alana Niall (author) from Christchurch, New Zealand on March 08, 2018:
Kath, please consult your doctor.
Shar on March 07, 2018:
Hi, my sister and I were advised to take 3 tablespoons or apple cider vinegar twice a day. We managed it for 3 weeks and have become unwell, with various symptoms headaches, dizziness, nausea, sore mouth, dry eyes, upset stomach I could go on and on... we stopped 12 days ago and still feel symptoms. Could anyone please advise what we can do? Also how long will this hell last? Many thanks
Kath on March 07, 2018:
I am taking thyrozine for my under active thyroid am I ok to drink acv ?
Alana Niall (author) from Christchurch, New Zealand on March 05, 2018:
Hi Raina, you can take ACV for as long as you want. There are no known side effects. I suggest that you should take a one-month break after every 3-4 months of drinking ACV, so that your body doesn't get too used to it and dependent - but that's my personal opinion. However, if you are on any medication, please consult your doctor.
Raina on February 28, 2018:
For how long should I take this? 1 month, 2? Do I stop or can I take it everyday for as long as I want?
Fred on February 28, 2018:
Is it OK to mix ACV with several bottles of water ahead of time and keep chilled for convenience?
Alana Niall (author) from Christchurch, New Zealand on February 27, 2018:
Hi Chay, breastfeeding mother should definitely talk to their doctor before beginning any change in their diet, including apple cider vinegar.
Chay on February 25, 2018:
Is it safe for breastfeeding mother?
Alana Niall (author) from Christchurch, New Zealand on February 22, 2018:
Hi Kim, try to keep at least an hour's difference between drinking ACV and then taking the pill, or the other way.
Kim on February 21, 2018:
How often ,
I have to take a pill on an empty stomach and wait 30 minutes them I can eat . So how long would I have to wait after taking the ACV
Maria on February 20, 2018:
Hello, how long does it take before before I can start seeing results?
Alana Niall (author) from Christchurch, New Zealand on February 18, 2018:
Hi Sherrie, no, drinking ACV should not make you irritable. On the contrary, ACV should have a positive effect on how you feel.
Sherrie on February 18, 2018:
Drinking the apple cider vinegar with the water can it change your moods and make you very irritable
Alana Niall (author) from Christchurch, New Zealand on February 17, 2018:
Hi Reena, yes of course. You can drink apple cider with chilled water, as long as your throat is not too sensitive to it.
Reena on February 16, 2018:
Can I take apple cider vinegar with chilled water
Alana Niall (author) from Christchurch, New Zealand on February 12, 2018:
Hi Cheryl Wallace, yes you should definitely shake the ACV bottle. The unfiltered ACV has "mother" of vinegar in it, which settles at the bottom of the bottle. Shaking the bottle will help mix the mother well.
monicah on February 12, 2018:
is the American garden ACV brand good to go
Alana Niall (author) from Christchurch, New Zealand on February 10, 2018:
Hi Merrilyn, while liquor may not conflict with ACV directly, it will impact your healthy-living goals for sure.
Merrilyn on February 09, 2018:
Hi, I have a cocktail with my husband every evening. Can I still do this while taking ACV?
Alana Niall (author) from Christchurch, New Zealand on February 09, 2018:
Hi Debbie, if you are on medication, it is advisable to consult your doctor about ACV.
Alana Niall (author) from Christchurch, New Zealand on February 09, 2018:
Yes, Suvarna you can. However, I wouldn't expose my teeth to this drink all day long. it is advisable to have it just a couple of times a day, and then rinse thoroughly.
Alana Niall (author) from Christchurch, New Zealand on February 09, 2018:
Hi Bashi, regular UTI infection can be caused by multiple factors, and you should speak to a doctor about it. Yes, ACV can definitely help in reducing the impact of UTI.
Debbie on February 08, 2018:
I have suffered with heart burn for a while. I have a very small hietus hernia . I do not take any prescription drugs. I take Marshmelloe tea three times a day and a small glass of organic carrot juice twice a day which helps. Can I still take ACV while having this. Will it make my heart burn worse .
Suvarna on February 08, 2018:
Can we make it all at once for the day ie 4 tablespoon of acv and 32 oz of water ? And slip it all day whenever needed
Hope you rply asap
Thankyou❤
Dj on February 01, 2018:
Enjoyed this article. Just gotta tell you, though, I LIKE the taste of ACV!!!
Alana Niall (author) from Christchurch, New Zealand on January 30, 2018:
Ideally, you should not heat it. Just mix it in warm water if you don't wish to mix it in cold water.
LeAnne on January 28, 2018:
does it have to be heated up
Alana Niall (author) from Christchurch, New Zealand on January 28, 2018: