Research suggests that apple cider vinegar may have potential weight management benefits, including reducing weight, body fat ratio, cholesterol, and blood glucose levels. A study published in BMJ Nutrition, Prevention & Health found that regular consumption of apple cider vinegar appeared to have positive effects among young adults with overweight or obesity. Participants who consumed apple cider vinegar experienced reductions in weight, body mass index, waist-to-hip circumference, and body fat ratio, as well as lower blood sugar, triglyceride, and cholesterol readings. The study was a randomized, double-blind, placebo-controlled study that lasted 12 weeks and included Lebanese adolescents and young adults between the ages of 12 and 25.
The results of the study indicated that all amounts of apple cider vinegar improved various weight components, with the group receiving the highest dose of 15 ml showing the most significant reductions. However, all intervention groups experienced similar reductions in waist-to-hip and body fat ratios. Participants did not experience any adverse effects due to the apple cider vinegar intervention. Further research is needed to confirm these findings and determine the optimal dosage and duration of apple cider vinegar supplementation. The study authors acknowledged certain limitations, such as the specific population studied and the short duration of the trial.
Registered dietician Karen Z. Berg commented that the study was strong due to being a double-blind placebo-controlled study, but raised concerns about the age group of participants, noting that it is a transformative time in one’s life. Maintaining a healthy weight is important for reducing the risk of chronic conditions such as high blood pressure and diabetes. Weight management can be achieved through a combination of regular exercise and dietary patterns that focus on limiting calories and consuming high-quality foods. Dietician Kalyn True emphasized the physical and mental health benefits of maintaining a healthy weight, including reducing the risk of chronic diseases, improving physical health, boosting mental well-being, and overall quality of life.
Future research on apple cider vinegar could investigate the mechanisms underlying its effects on weight and metabolic health, explore individual differences in response to supplementation, and assess the long-term safety and sustainability of its use for weight management. Studies comparing apple cider vinegar to other weight loss interventions or examining its efficacy in combination with other dietary supplements could provide valuable insights into its role in obesity management. While apple cider vinegar is believed to have health benefits such as aiding weight loss and digestion, more research in humans is needed to confirm its potential as an alternative weight management aid. Nonetheless, individuals can incorporate apple cider vinegar into their diets as part of a comprehensive weight loss program, alongside dietary and lifestyle modifications recommended by healthcare providers.
