How to Take Apple Cider Vinegar for Weight Loss—Without Causing Stomach Upset

Apple cider vinegar (ACV) has been called a miracle elixir for everything from digestion to weight loss. You’ve probably seen claims that a daily dose can help burn fat, curb appetite and speed up metabolism—but does it really work? And if so, what’s the best way to take it? We spoke with health experts to break down the truth about ACV, its potential benefits and what you should know before adding it to your routine.

What is apple cider vinegar?

Apple cider vinegar is made from fermented apple juice. The fermentation process involves converting the sugars into alcohol and then to acetic acid, the main active compound in vinegar. This gives ACV its strong, tangy taste, along with potential health benefits.

You can find ACV in filtered and unfiltered varieties. The latter contains “the mother”—a collection of beneficial bacteria, enzymes and proteins that give the vinegar a cloudy appearance. Many use ACV for cooking (especially in salad dressings), home remedies and natural health practices.

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How apple cider vinegar may help with weight loss

Many people turn to ACV to help shed pounds, but research on its weight loss effects remains limited. 

“[Apple cider vinegar] has been used for centuries in the wellness world, and anecdotally people do say they notice appetite decreasing and some swear by its weight loss effects,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, founder of Body to Soul Health. “This may be due to its blood glucose stabilizing and appetite reducing effects.” 

Bianchini cites a 2024 study published in BMJ Nutrition, Prevention and Health. It investigated the effects of ACV in overweight and obese adolescents. The study found that those who consumed apple cider vinegar daily for 12 weeks experienced  “significant reductions in body weight, body mass index (BMI), waist and hip circumferences, body fat ratio and levels of blood glucose, triglycerides and cholesterol.” 

However, experts caution that ACV alone isn’t a magic solution.

“The evidence is not strong enough to guarantee it as a method for weight loss,” emphasizes Elias Ortiz, MD, Chief Bariatric Surgeon at Elias Ortiz & Company. “It’s still much better to focus on a balanced diet and regular exercise for long-term results. If you enjoy apple cider vinegar and it works for you, that’s fine, but it’s not something you should rely on solely.” 

Other potential health benefits of ACV

Beyond weight loss, apple cider vinegar may provide other potential health benefits. “While more research may be needed, it shows many promising benefits such as blood sugar regulation, gut health support, decreased bloating and immune support,” says Bianchini. 

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The best way to drink apple cider vinegar 

If you want to try apple cider vinegar for weight loss or other potential health benefits, remember to take it safely. ACV is highly acidic, which can cause stomach and throat irritation. It may also cause potential tooth enamel erosion, according to experts.

To minimize the risk of side effects, Bianchini recommends diluting ACV in water before drinking it.. “I recommend 1 Tbs. [of] ACV in 8 to12 fl oz first thing in the morning for gut health, as it can help digestion,” she says. “It can also be used before meals to help stabilize blood sugar and prevent blood sugar spikes,” which is especially helpful for those with type 2 diabetes. If you don’t want to drink it, Bianchini says pouring an ACV dressing over a salad can also give you benefits. 

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Dr. Ortiz also recommends starting slow, “just to see how your body reacts. It’s always a good idea to check with a health care provider before adding anything new to your routine.” This is especially true if you have any existing health concerns. 

What to know before trying apple cider vinegar for weight loss

While apple cider vinegar may have some health benefits, it isn’t a quick fix for weight loss. Overall, ACV is safe when taken in moderation (1 to 2 Tbs. with meals), Bianchini says. That said, “ACV should complement a healthy lifestyle, not replace it,” she adds. ACV also may not be suitable for everyone.

If consumed in high amounts, Dr. Ortiz cautions that it may “lower your potassium levels and interact with certain medications—especially diuretics or insulin.” He also notes that ACV consumption can worsen digestive issues like acid reflux or ulcers. “It’s important to listen to your body and stop using it if you experience discomfort, and always check with your doctor first if you’re unsure.”