Apple cider vinegar (ACV) has been touted as a weight loss supplement for a long time, but have you ever wondered how it could actually work? The ads look like some kind of scam generally, and the results protrayed are too good to be true. So, I've been very skeptical about ACV for weight loss. But it turns out that there is some solid science behind ACV, and how it works, even with proof from controlled studies demonstrating its effectiveness. So let’s dive into the science and explore what makes ACV more than just another trendy health hack.
The Science Behind ACV for Weight Loss
The main chemical in ACV is about 5% acetic acid, which is what gives ACV it characteristic smell and tangy taste. Research shows that it can influence multiple pathways connected to hunger, metabolism, and fat storage. Here’s a deeper look into how ACV works in the body:
1. Satiety Hormones and Appetite Regulation
Acetic acid may stimulate the release of hormones like GLP-1 (glucagon-like peptide-1) and PYY (peptide YY), both of which are known for promoting a feeling of fullness. GLP-1 slows digestion and signals to your brain that you’ve had enough to eat, while PYY is directly linked to reducing hunger.
A study published in Bioscience, Biotechnology, and Biochemistry found that consuming 1 or 2 tablespoons of vinegar a day helped with weight loss over a 12-week period. Participants who consumed vinegar daily experienced notable reductions in body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels compared to those in the placebo group. So, vinegar, at levels usually recommended actually has been shown to help with weight loss. Vinegar isn't impressive like Ozempic, but it is helpful.
2. Impact on Blood Sugar Regulation
One of the most powerful ways ACV may assist in weight loss is through its ability to regulate blood sugar. Acetic acid has been shown to improve insulin sensitivity, helping your cells take up glucose more effectively. A study published in Diabetes Care found that vinegar improved insulin sensitivity in both insulin-resistant and diabetic subjects when consumed alongside a high-carbohydrate meal. This effect is thought to help stabilize blood sugar levels and reduce the likelihood of cravings or overeating.
3. Metabolic Boost and Fat Burning
Acetic acid appears to activate an enzyme called AMPK (AMP-activated protein kinase). This enzyme that plays a key role in energy metabolism and fat breakdown. By stimulating AMPK, acetic acid encourages the body to burn fat for energy rather than storing it. So, you want to stimulate AMPK activity.
A couple of cell culture studies suggest that acetic acid can reduce the accumulation of fat in the liver and abdominal area by activating the AMPK signaling pathway. For more details, see the study published in PLOS ONE. Another study in Cell Physiology and Biochemistry supports this finding, showing that acetic acid influences liver cell lipid metabolism, leading to decreased triglyceride content.
4. A Healthy Gut Microbiome
Your gut health, specifically the balance of microbes in your GI tract, is a major factor in keeping a healthy body size. Obesogenic bacteria are a real thing. Acetic acid can help support a healthy balance of gut bacteria. A well-balanced gut microbiome is linked to better metabolism, reduced inflammation, and improved appetite control.
Moreover, ACV’s role as a shortcut to short-chain fatty acids (SCFAs) like acetic acid helps mimic the effects of dietary fiber. These SCFAs are known to enhance gut health, improve digestion, and contribute to a healthy weight. Learn more about SCFAs and weight management here.
5. Makes You Feel Fuller Longer
Another fascinating aspect of ACV is its ability to delay gastric emptying—the process by which food leaves your stomach. By slowing this process, ACV helps you feel full longer, reducing the temptation to snack between meals or overeat at your next one.
How Much ACV to Take for Weight Loss?
If you’re wondering how much ACV to take, the general recommendation is 1-2 tablespoons per day. This amount is the amount that has been used in many studies that have found weight loss benefits of ACV, including the one in obese Japanese adults cited above. If you use a vinegar and oil based salad dressing, this is an easy amount to achieve quite naturally.
For best results, split the dose into two servings: one before breakfast and one before dinner. This timing may help regulate appetite and support stable blood sugar levels throughout the day.
Will taking more help? Not necessarily. Instead it would be more helpful to use a variety of other foods which help promote weight loss, like the 5 fiber-rich foods mentioned in a previous blog.
Practical Tips for Using ACV for Weight Loss
If you’re considering trying ACV for weight loss, here are a few tips to get started:
Dilute it in a glass of water, or chase a spoonful of it with a glass of water.
Take it before meals or at the beginning of the meal, like with your salad. This may help you feel full faster and reduce your overall calorie intake.
Keep it up. ACV takes a while to work. No noticeable weight loss was seen in the first 4 weeks in the study of the obese Japanese adults, but they lost about 4 pounds by the end of 12 weeks without changing anything else. Like most things in natural health, ACV isn’t a magic fix. You still need to eat a super healthy diet and get lots of physical activity for the best results.
The Takeaway
Apple cider vinegar isn’t just a trendy health product—it has real potential to support weight loss, thanks to its acetic acid content. By helping to release satiety hormones and mimic the effects of fiber fermentation, and blunting the glycemic and insulin response to meals, ACV might help you feel fuller and eat less. But don't expect results as if ACV is Ozempic or a powerful drug. It is just a beneficial food.
So, ACV is only one piece of the puzzle. Lasting weight loss comes from healthy habits like eating nutritious fiber-rich foods like intact grains, leafy greens and flax seeds, staying active during your work and leisure time, and managing stress by trusting God more. But if ACV helps you take another step toward your goals, why not give it a try?
