Among the countless health trends flooding social media, the recurring claim that apple cider vinegar promotes quick and effortless weight loss continues to circulate.
Influencers, like @gut_health_pro and @Motivationaldoc, praise apple cider vinegar as a fat-burning miracle, claiming it speeds up metabolism, suppresses appetite and promotes weight loss with little to no effort. Many of these claims, however, lack scientific evidence.
Checking the facts
Weight loss misinformation is everywhere, and many viral health trends have proved to be misleading and even harmful. Often, these trends pose a risk for those who replace proven strategies, like balanced eating and exercise, with unverified shortcuts.
Experts warn that apple cider vinegar, while touted online as a natural fat burner, can damage tooth enamel and lead to nutrient loss.
A 2020 systematic review published in the European Journal of Nutrition assessed apple cider vinegar’s impact on metabolic health and body weight.
Analyzing 13 human and 12 animal studies, researchers failed to find sufficient evidence of the vinegar’s fat-burning qualities. While some studies suggest there’s potential metabolic benefits; methodological limitations prevent firm conclusions.
“Due to inadequate research of high quality, the evidence for the health effects of apple vinegar is insufficient,” the authors wrote. “More large-scale, long-term clinical studies with a low risk of bias are needed before definitive conclusions can be made.”
A 2024 study analyzing 120 overweight and obese individuals in Lebanon.
The study reported reductions in the participants’ weight, body mass index (BMI) and body fat ratio after consuming apple cider vinegar for 12 weeks. However, the authors cautioned that the preliminary findings could not determine the supplement’s effectiveness on sustained weight loss.
“A larger sample size would enhance the generalizability of the results,” they wrote. They also pointed to the short time frame as another limitation of the study.
Expert insight
Carrie Mullin Innes, a registered dietitian and instructor in the Department of Health and Physical Education at Mount Royal University, says the research on apple cider vinegar and weight loss is limited.
“There are a few short-term human studies that provide evidence to support a reduction in body weight with apple cider vinegar,” Mullin Innes said. “However, these studies have been criticized for either their method of statistical analysis, their study design, small sample sizes and/or study duration.”
Mullin Innes add, “I wouldn’t conclude that there is a strong, scientific body of evidence to support the use of apple cider vinegar as an effective weight loss method.”
Mullin Innes especially discourages the belief that apple cider vinegar is enough to manage weight without any additional dietary changes.
“If it was that simple and effective, everyone would be using it, and there would not be rising obesity rates in Canada,” she said. “I have had clients come to see me for weight loss while taking apple cider vinegar. But, in essence, they recognize that apple cider vinegar alone is not effective and that diet-related changes are needed to achieve weight loss.”
Risks to health
A 2023 Harvard Health Publishing article by Robert H. Schmerling noted that while some small studies suggest apple cider vinegar may help with appetite suppression and minor weight loss, the evidence remains weak.
“The scientific evidence that vinegar consumption (whether of the apple cider variety or not) is an unreliable, long-term means of losing excess weight is not compelling,” claims Schmerling.
The article also raised concerns about the health impacts of misusing the so-called weight-loss supplement.
“Vinegar should be diluted. Its high acidity can damage tooth enamel,” Shmerling wrote, suggesting to readers they mix apple cider vinegar into salad dressing to avoid damaging their teeth.
According to the article, excessive intake of apple cider vinegar may also lead to low potassium levels and negatively affect bone health.
The Harvard expert added that apple cider vinegar can alter insulin levels: “People with diabetes should be particularly cautious about a high vinegar diet.”
The Calgary Journal asked @gut_health_pro and @Motivationaldoc about their praise for apple cider vinegar as a fat burner. We did not hear back by our deadline.
Online misinformation
Influencers, such as @gut_health_pro and @Motivationaldoc, who praise apple cider vinegar, are prone to inflating its benefits while minimizing its risks or neglecting to mention them altogether.
Though some studies suggest minor benefits, they do not offer substantial evidence to replace traditional weight management strategies like a balanced diet and regular exercise.
According to experts and scientific research, the claim that apple cider vinegar significantly aids in weight loss is largely misleading.
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