Apple cider vinegar is said to help you lose weight – but is it true? We have taken a close look at the alleged miracle cure and will tell you what you should generally keep in mind when dieting.
Apple cider vinegar is healthy and has a variety of uses – whether for hair care, as a salad dressing or to spice up water. There is a belief circulating online that apple cider vinegar can help you lose weight. What is the truth of the claim, what is it based on and does it really make sense for people who want to lose weight to consume apple cider vinegar?
Losing weight with apple cider vinegar: What apple cider vinegar promises
Apple cider vinegar is said to have various good properties and effects. It is intended to preserve food and, as already mentioned, can be used in a variety of ways in the kitchen and household. Apple cider vinegar is said to be good for skin and hair, reduce the risk of cancer and have a positive effect on type 2 diabetes. It is also said to help against infections and reduce blood lipid levels. According to a study, apple cider vinegar also has positive effects on cardiovascular diseases and Alzheimer’s.
Another advantage: The vinegar is also said to stimulate digestion and act as an appetite suppressant. In this way, apple cider vinegar is said to help you lose weight.
Losing weight with apple cider vinegar: dosage and application
Apple cider vinegar diet instructions recommend taking a glass of water with a tablespoon of apple cider vinegar before each meal to lose weight. According to a study, apple cider vinegar is said to suppress appetite and thereby lead to weight loss. It is said to promote digestion and thus stimulate the metabolism, which means that the meal is utilized better.
An Italian study from 2025 also confirmed the effect: Apple cider vinegar can help people with obesity lose weight. The vinegar can also be used to prevent obesity. However, just drinking apple cider vinegar is not enough to lose weight: your lifestyle also needs to change. The researchers also point out that further study results are needed to support the findings. Scientists from Egypt were also able to show that apple cider vinegar is a good way to lose weight naturally. Compared to medication, apple cider vinegar actually performed best among natural methods.
Another study, however, had to be withdrawn due to numerous errors. This study, among other things, fueled the hype on social media about losing weight with apple cider vinegar.
Apple cider vinegar: This is what you should pay attention to
When shopping, make sure that the apple cider vinegar you choose is naturally cloudy and of organic quality. By the way, you can also make apple cider vinegar yourself. However, you need some patience for this.
However, you shouldn’t drink too much apple cider vinegar: due to its acidity, the vinegar can attack tooth enamel. You should therefore not consume more than two tablespoons of apple cider vinegar per day.
Conclusion: Is losing weight with apple cider vinegar useful?
Studies suggest that apple cider vinegar can help you lose weight. However, according to Spektrum, a large glass of water before every meal also inhibits appetite because it stretches the stomach somewhat and sends satiety signals to the brain.
In addition, a daily intake of apple cider vinegar is not enough to lose weight: the most important thing is a balanced diet and enough exercise. The authors of the Italian study mentioned also pointed this out: A healthy lifestyle can help people who want to lose weight for health reasons. Before you embark on any type of diet, you should critically examine your goal. Are you losing weight for health reasons – or to conform to a beauty ideal propagated in the media?
In general, you shouldn’t expect miracles from functional drinks that are hyped on TikTok and Instagram. This also includes drinks with apple cider vinegar. You can often easily make healthy alternatives to sodas and other sweet drinks yourself – for example kombucha or ginger lemonade.
Edited by Lea Hermann
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