Can apple cider vinegar help you lose weight?

Studies suggest apple cider vinegar (ACV) may play a role in supporting healthy blood sugar levels—which can, in turn, impact weight management. 

But how effective is it really, and should you be drinking it by the spoonful?

Potential Role in Weight Management

• Blood Sugar Support
  • Some preliminary research indicates that ACV may help moderate post-meal blood sugar spikes. More stable blood sugar often means fewer cravings and a reduced likelihood of storing extra glucose as fat.
• Possible Appetite Effects
  • ACV contains acetic acid and small amounts of nutrients like vitamin C and B vitamins, and anecdotal evidence suggests it may help some people feel fuller for longer—potentially aiding in portion control.

Note: While there’s encouraging data, more robust clinical studies are needed to fully confirm ACV’s direct impact on weight loss.

• Flavor Without the Calories
  • ACV is virtually calorie-free, making it a convenient way to add tanginess to foods without extra salt or fat.
• Probiotic Potential
  • Unfiltered ACV contains the “mother,” which has strands of beneficial bacteria and enzymes. Although more research is needed, some people believe this contributes to gut health.
• Gut Health Connection
  • Nutritionist Cheree Sheldon points out that fermented foods—like ACV—may help with digestion by supporting the growth of healthy gut bacteria and stimulating digestive enzymes.

• Consult a Professional
  • If you have existing health issues—like diabetes, heart conditions, or digestive disorders—speak with your healthcare provider before using ACV as it may interact with certain medications or treatments.
• Dilute to Protect Tooth Enamel
  • ACV’s acidity can erode tooth enamel if taken straight in large quantities. Always dilute, and consider rinsing your mouth with water afterward.
• Potential Side Effects
  • In excessive amounts, ACV can contribute to low potassium levels or stomach discomfort. Start with a conservative amount and monitor your body’s response.
• Limited Scientific Evidence
  • Many claimed benefits of ACV (e.g., curing dandruff, detoxing the body, or treating acid reflux) lack strong scientific backing. While some people swear by it, keep in mind that individual results may vary.

The real takeaway? ACV can be a helpful complement to a healthy diet and regular exercise. Pairing it with balanced meals—such as those in our 28 Day Weight Loss Challenge—might support your overall wellness journey.

Many people claim there are numerous benefits of apple cider vinegar, that can help a number of health conditions. There is a substance in unfiltered organic apple cider vinegar called mother, which contains friendly bacteria and strands of proteins, enzymes. This gives it a murky appearance. 

While there are no studies to support this, some people believe that the mother is responsible for most of its health benefits. These benefits range from: healing a sore throat to protecting against the risk of heart disease to helping with acid reflux and heartburn during pregnancy.

There’s even claims that apple cider vinegar can cure dandruff! The use of apple cider vinegar for detoxification, diet, or other benefits goes back thousands of years.

Despite the hype, there is little scientific evidence to support all of these claims, however, there are some benefits that are actually backed by science.

There are a few ways to get the benefits:

1. Salad Dressing
   • Mix ACV with extra virgin olive oil, herbs, and a pinch of salt and pepper.
2. Diluted in Water
   • Stir 1–2 teaspoons of ACV into a glass of water. For a milder taste, add a drop of honey or a natural sweetener.
3. Homemade Tonic
   • Infuse ACV with garlic, ginger, chili, and lemon (similar to popular “fire cider” recipes). Dilute with water or enjoy warm with a bit of honey.
4. Supplement Form
   • If the taste isn’t appealing, consider apple cider vinegar tablets or capsules, such as The Healthy Mummy ACV Tablets.
5. Start Small
   • If you’re new to ACV, begin with a small dose (e.g., half a teaspoon in warm water) to check how your body responds, and gradually increase if desired.

• As with all kinds of vinegar, apple cider vinegar can be used as a preservative for pickling food.
• It produces a mellow fruity flavour, and unlike white vinegar, will affect the colour of the fruits and veggies and turn them dark.
• Apple cider and other vinegars can also be used as a food wash to reduce the number of bacteria or virus on fruits or vegetables.
• The United States Food and Drug Administration (FDA) says: “Vinegar and lemon juice have potential as inexpensive, simple household sanitisers; however, possible negative sensory effects [colour, odour] when used on produce would be a disadvantage.”

Final Thoughts

• Balanced Approach
  • Apple cider vinegar is not a magic solution for weight loss. However, its potential to help stabilize blood sugar and possibly reduce appetite makes it an appealing addition to a healthy lifestyle.
• Check with Experts
  • If you have any medical concerns, always speak to a qualified healthcare professional before introducing ACV or any new supplement into your routine.

Find apple cider vinegar in the health food aisle of the supermarket or try our Apple Cider Vinegar Tablets TODAY!

The verdict is in! See how this mum’s bloating has decreased thanks to Apple Cider Vinegar tablets!

See for yourself why the hype is real!

Rid the toxins of your body improve your metabolism and kick start your energy levels.

Gut Friendly and Taste Friendly

Convenient once-daily serving

Made with Australian Apples, dried & fermented naturally in Australia

Get yours here!

Buy your own Apple Cider Vinegar tablets HERE!