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When should I drink apple cider vinegar for weight loss?.What are the benefits of apple cider vinegar?.Can I drink apple cider vinegar everyday?.And anyway, you can get those good bacteria from other fermented foods that pack more nutrition-such as yogurt, miso, sauerkraut, and kimchi, Jones says. But it won’t solve any major digestion problems or heartburn. So if you’re a healthy adult, it’s hard to say for sure whether you’d reap any blood sugar benefits from drinking ACV, says Goodson.ĭrinking ACV to get more probiotics, on the other hand, might potentially support gut health. As for the blood sugar benefits? Most of the research has looked at people with type 2 diabetes. “Drinking ACV to help you lose weight is just far-fetched to me,” Goodson says. But most experts are still skeptical about the long-term benefits of apple cider vinegar. Regular ACV consumption could theoretically support your efforts to get leaner, provided you’re already doing things like eating fewer calories and upping your activity level. “Don’t assume it will fix all your ailments.” “There’s not enough evidence to recommend ACV to improve your health,” Goodson says. The Verdict:Īpple cider vinegar has a few good things going for it, but it’s far from a miracle worker. “There’s currently no research to support this claim,” Goodson says. Lastly, ACV hasn’t been shown to have a beneficial impact on athletic performance either. So there’s really no reason to believe a shot or two of ACV will do more than what some of your organs were created to do.Īnecdotally, you may have heard that apple cider vinegar can help with treating heartburn, but there is no research published in medical journals that addresses using raw ACV to quell heartburn. “The body is already equipped with a liver and kidney that break down and remove toxins,” Jones says. There’s also zero science behind the detox claim. In fact, it might worsen the body’s absorption of potassium, says sports dietitian Amy Goodson, M.S., R.D. But there’s no evidence to support the notion that drinking the stuff will help you absorb more nutrients from food. “ACV’s role in stabilizing blood sugar is based on the idea that the acetic acid in vinegar provides an anti-glycemic effect, meaning it helps lower blood glucose levels after a meal is consumed,” explains sports dietitian Kelly Jones, M.S., R.D.Īs for the claims about digestion, nutrient absorption, and detoxing? ACV is a fermented food, so it contains some probiotic bacteria that could be beneficial for gut health, Jones notes. How Much Strength Training Slashes Diabetes Risk?
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And indeed, more recent research has found that drinking apple cider vinegar promotes healthier blood sugar levels in adults with type 2 diabetes. ACV seems to improve blood sugar absorption and increase insulin sensitivity, according to one 2015 study. The science is a little stronger when it comes to ACV’s effects on blood sugar, at least among people with type 2 diabetes. Another study looking at 144 obese adults found that those who downed 2 tablespoons of ACV daily for 12 weeks lost close to four pounds, while those who had one tablespoon lost just two and a half pounds. One small study of 39 adults found that those who drank a tablespoon of ACV at lunch and dinner lost close to nine pounds in 12 weeks-but they also cut 250 calories daily. There’s a smattering of evidence suggesting that ACV could potentially support weight loss. But the research is pretty limited, and the studies out there look mostly at ACV’s effect on weight and blood sugar. The Evidence:Ī lot of people say that apple cider vinegar can do a lot of things for your health. Drinking apple cider vinegar can help you lose weight, enhance your digestion and improve nutrient absorption, act as a detoxifier, and even boost your athletic performance.