Apple Cider Vinegar Benefits for Weight Loss and Potential Side Effects

The Benefits and Potential Side Effects of Apple Cider Vinegar for Weight Loss

Apple cider vinegar (ACV) has become an increasingly popular health and wellness trend in recent years. Proponents claim that adding ACV to your diet can lead to a variety of benefits, including aiding weight loss, improving digestion, regulating blood sugar levels, and boosting energy. But is there any science behind using ACV for weight loss specifically? And are there any potential side effects to be aware of?

What is Apple Cider Vinegar?

Apple cider vinegar is made through the process of fermenting apples. First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Then, bacteria are added to further ferment the alcohol into acetic acid, which gives vinegar its sour taste and pungent smell.

The acetic acid is the active compound that makes ACV unique. It is rich in polyphenols, which are antioxidant compounds that are beneficial for health. Unfiltered, organic ACV also contains a substance called mother, which consists of strands of proteins, enzymes, and beneficial bacteria that give the vinegar a murky appearance.

How Could ACV Promote Weight Loss?

There are several proposed ways that ACV may help with weight loss:

• It may suppress appetite. The acetic acid in ACV may suppress appetite, leading you to eat fewer calories.
• It may reduce fat storage. Animal studies suggest acetic acid can prevent fat accumulation by increasing fat burning and metabolism.
• It may improve insulin sensitivity. The acetic acid in ACV has been shown to improve insulin sensitivity in animals, which could enhance fat burning.
• It may boost metabolism. Animal studies reveal that ACV increases AMPK enzyme activity, which could rev up metabolism.

However, more human research is needed to confirm these potential mechanisms.

What Does the Research Say About ACV and Weight Loss in Humans?

Despite the proposed benefits, very few human studies have directly examined the effects of ACV on weight loss.

In one study, 39 people consumed 2 tablespoons (30 mL) of ACV daily for 12 weeks and reduced their body weight and belly fat compared to a control group. However, the difference was very slight.

Another study in 175 overweight adults found that daily intake of 2 tablespoons (30 mL) of ACV for 3 months resulted in modest weight loss of 2.6 pounds (1.2 kg), compared to a placebo.

While these results are promising, larger and longer-term studies are needed to confirm that ACV aids weight loss in humans.

Tips for Incorporating ACV to Maximize Weight Loss

Here are some tips on how to incorporate ACV into your routine to maximize potential weight loss benefits:

• Drink it diluted. ACV is very acidic, so always dilute with water before drinking. Start with 1 teaspoon (5 mL) and work up to 1-2 tablespoons (15-30 mL) mixed with 8 ounces (240 mL) of water.
• Drink before meals. Drink your ACV solution 15-30 minutes before meals to suppress appetite and eat less.
• Sweeten it. You can add a bit of honey or maple syrup to improve the harsh flavor.
• Use it in recipes. Add ACV when making sauces, dressings, marinades, and even baked goods.
• Opt for organic, raw ACV with the mother. Unfiltered ACV provides more health-promoting probiotics and polyphenols.

Its also important to pair ACV intake with a healthy diet and active lifestyle to get the most weight loss benefits.

7 Potential Side Effects of Apple Cider Vinegar

While considered safe in moderate amounts for most healthy adults, consuming too much ACV may cause side effects. Here are 7 potential side effects to be aware of:

1. Tooth Enamel Erosion: Due to its high acidity, ACV may erode tooth enamel when consumed in excess. Brush teeth well after use or rinse mouth with baking soda dissolved in water.
2. Digestive Issues: Large amounts may cause nausea, throat irritation, or reflux. Start with small doses diluted in water and avoid drinking it straight.
3. Low Potassium: The acetic acid can lower potassium levels. Those with low potassium or on medications that deplete potassium should use caution.
4. Medication Interactions: ACV may interact with certain medications like diuretics, insulin, and digoxin. Consult your doctor.
5. Throat Burns: Undiluted vinegar may burn the throat or esophagus if swallowed in large amounts.
6. Skin Burns: Applying ACV directly to the skin can cause burns or irritation due to its acidity.
7. Blood Sugar Spikes: ACV may decrease blood sugar levels. Those with diabetes should monitor blood sugar closely when starting ACV.

Pregnant women, children, those with gastrointestinal issues, and people with a history of eating disorders should exercise additional caution and speak to a doctor before regularly consuming ACV.

The Bottom Line

Early research shows some promise for apple cider vinegar aiding modest weight loss, likely due to acetic acid suppressing appetite. However, evidence is limited and more research is needed.

When consumed in moderation with food, ACV is generally safe for most people. But excessive intake may lead to side effects like tooth decay, GI issues, and medication interactions.

If you want to boost weight loss, incorporate 1-2 tablespoons of organic, raw ACV per day into a healthy diet focused on whole foods, lean proteins, fiber, and exercise. And as with any supplement, it's best to consult your healthcare provider before adding ACV to your regular routine.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.