Is apple cider vinegar good for you?
The evidence is limited. Harvard Health says studies on vinegar and weight loss are small and short, and the case for long-term weight loss is not compelling. Some studies suggest vinegar may blunt blood sugar rises after a meal. Undiluted vinegar can damage tooth enamel, and heavy use has been linked to low potassium.
Updated
Key facts
- Weight loss: weak evidence. Small, short studies; not a reliable long-term method. [1]
- Blood sugar: some signal. Vinegar may reduce post-meal blood sugar spikes. [1] [2]
- Risks. Enamel damage if sipped straight; low potassium reported with heavy use. [1] [2]
What do studies show?
Harvard Health describes a 2009 trial of 175 people taking 0, 1 or 2 tablespoons of vinegar a day: after three months the vinegar groups had modest weight loss (2–4 lb) and lower triglycerides. A 2018 study of 39 people on a calorie-restricted diet found more weight loss with apple cider vinegar, but both were small and short. Overall, the evidence for reliable long-term weight loss is not compelling. [1]
What are the risks?
Harvard Health advises diluting vinegar because its acidity can damage tooth enamel, notes reports of low potassium (important for people on some diuretics), and says vinegar can alter insulin levels, so people with diabetes should be cautious. [1] A review in MedGenMed reports rare cases of throat and oesophageal injury and one case of low potassium after about 250 mL daily for six years. [2]
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We don't give health advice. For questions about your health, talk to a doctor or pharmacist.
Questions
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Sources
- Apple cider vinegar for weight loss: Does it really work? — Harvard Health Publishing
- Vinegar: Medicinal Uses and Antiglycemic Effect (MedGenMed, 2006) — Johnston CS, Gaas CA — PubMed Central