A meta-analysis suggests that this product may slightly reduce body weight, although specialists insist that it is not a magic solution.
Regular intake of apple cider vinegar is directly related to weight loss. This is revealed in a meta-analysis conducted by Magna Græcia University in Catanzaro, southern Italy, which analysed ten clinical trials involving 789 people who consumed apple cider vinegar for at least four weeks. According to their findings, daily consumption of this product for at least four weeks was associated with a substantial reduction in body weight, a two-point decrease in BMI and a three-centimetre decrease in waist circumference, especially among overweight or obese individuals and patients with type 2 diabetes.
The authors explain that acetic acid, the main component of vinegar, could slow gastric emptying, increase the feeling of satiety, improve insulin sensitivity and activate the AMPK enzyme, which is involved in fat burning. It is also suggested that it could have a positive influence on the gut microbiota, with possible metabolic benefits.
According to a study by Magna Græcia University
Acetic acid, the main component of vinegar, could slow gastric emptying and increase feelings of fullness
This is not the first time that the consumption of apple cider vinegar, usually recommended as a teaspoon on an empty stomach, has been associated with weight loss. A study published in 2024 in the journal BMJ Nutrition, Prevention & Health concluded that consuming small amounts of apple cider vinegar daily for three months could contribute to weight control in overweight or obese individuals. In the study, participants who incorporated this food into their diet experienced decreases in body weight, body mass index (BMI) and blood glucose, triglyceride and cholesterol levels. However, the journal itself retracted the study in September this year, citing irregularities in the data, methodological errors and the absence of prior clinical trial registration, among other things.
Harvard University has also weighed in on the matter, stating that apple cider vinegar may contribute to slight weight loss, but always in a modest and temporary way. In reviewed studies, those who consumed between one and two tablespoons per day experienced a slight reduction in weight—approximately 900 to 1,800 grams in three months—and some also showed a slight decrease in cholesterol. However, the effects are limited and do not make it a reliable method for weight loss, with a balanced diet and regular exercise being the most effective strategies for sustained weight loss, according to experts at this American university.
According to Dr Diego Sánchez Muñoz, a digestive system specialist and medical director of the IDI–Digestive Institute in Seville, these results, although striking, should be interpreted with caution. In fact, even the researchers themselves admit that the studies analysed are heterogeneous, with small sample sizes and short durations, which prevents a clear causal relationship from being established. “Apple cider vinegar, as an isolated measure, is not a magic solution for weight loss. Some studies, generally small ones, do suggest that acetic acid could slow gastric emptying and increase the feeling of satiety, but this effect is minimal and probably insignificant if not accompanied by an overall change in habits. The specialist also insists that continued consumption can have undesirable consequences: erosion of tooth enamel and irritation of the oesophagus. ‘Therefore, I would not consider it an appropriate strategy for weight loss,’ he says.
For Sánchez Muñoz, the success of this type of practice is a cultural phenomenon: “We live (or rather suffer) in an era in which simplification and magic tricks are sought, where quick and easy solutions to complex problems such as health or weight are pursued. This tendency to consider a single food as the only solution for weight loss is a fundamental mistake.‘ According to the doctor, ’as doctors, it is important that we know how to convey this message to people who want to lose weight: that the real key is consistency, variety and balance, never an isolated food or a specific gesture.”
Digestive discomfort, nausea or irritation
Specialists warn that excessive or poorly managed consumption of apple cider vinegar can have adverse effects
For her part, nutritionist Encarni Pérez believes that ‘experimenting with certain foods and attributing miraculous properties to them can cause more long-term damage than solutions.’ In this regard, the specialist warns of the danger of assigning fat-burning properties not only to apple cider vinegar, but to any other food, as ‘solid evidence is conspicuous by its absence.’
Pérez admits that, according to available research, apple cider vinegar can slightly reduce appetite and temporarily lower postprandial glucose in people with type 2 diabetes, but always within the context of a low-calorie, balanced diet. He also points out that ‘the available studies are of low methodological quality, with small samples and inconsistent results. In no case can it be claimed that apple cider vinegar alone causes significant or sustained weight loss,’ he adds.
In her opinion, much of the myth is due to an exaggerated interpretation of these findings. “There is no food that “burns” abdominal fat or speeds up metabolism on its own. Metabolism depends on muscle mass, genetics and physical activity. Nor are there any foods that “detoxify” the body; we already have organs such as the liver and kidneys for that. To think that a single food is going to correct imbalances caused by bad habits is a simplistic idea that can lead to frustration or even health risks,” she warns.
In addition, the nutritionist stresses that excessive or poorly managed consumption of apple cider vinegar can have counterproductive effects, ranging from digestive discomfort to nausea or gastric irritation. ‘We can include it in moderation in salads or dressings, but there is a huge difference between that and drinking it on an empty stomach and expecting it to work miracles,’ she summarises. For her, ‘the key to maintaining optimal weight and health is to follow a moderate and sustainable calorie deficit, prioritise a diet based on real foods, maintain regular physical activity, have emotional support when necessary and ensure adequate rest,’ she summarises.
