Drink apple cider vinegar and lose weight – miracle cure or advertising lie?

Apple cider vinegar has a long history of tradition and is highly regarded in naturopathy. Grandma’s not the only one to swear by this household remedy – today, numerous celebrities still trust in the miraculous effects of apple cider vinegar. But how much science is there actually behind it? In this article you will learn everything you need to know about the effects of apple cider vinegar and how you can use it correctly to support your diet!

Traditionally, apple cider is used as the basis for apple cider vinegar. By adding certain bacterial cultures, a fermentation process is set in motion in which the alcohol in the cider is converted to acetic acid. Nowadays, you can buy ready-made apple cider vinegar in any conventional supermarket. You can find out what other options there are for purchasing apple cider vinegar and which one is best later in the article.

If you believe what the media promises, apple cider vinegar offers much more than a mere ingredient for salad dressing. It is known as a traditional home remedy and can be used in lots of different ways. Apple cider vinegar is said not only to benefit the body externally, but to strengthen and protect it from the inside, too. We will take a closer look at the exact benefits in the next section.

Apple cider vinegar contains a great deal of valuable nutrients. Although the nutrients found in apples are no longer present in the vinegar in their original amounts, additional beneficial compounds are created in the fermentation process. Apple cider vinegar provides the following nutrients for your body:

Numerous positive effects are attributed to this delicately tart vinegar. It is said to smooth the skin,  boost metabolism, ‘melt away’ unwanted fat deposits, and so much more. But which of these advantages have actually been proven so far? Research on the topic is still very vague in some cases, which is why a clear conclusion cannot be drawn. However, there are some sure ways in which apple cider vinegar can have positive effects on your health!

Probably the most fundamental benefit of apple cider vinegar is thanks to the acetic acid it contains, as it kills germs. As the word “acid” already reveals, acetic acid is an acidic liquid: vinegar has a pH value of approx. 3.0. In comparison, water is a neutral solution with a pH of 7.0.

Its germicidal effect in the body is explained by the fact that most bacteria and fungi can not survive in an acidic environment. Apple cider vinegar can therefore fight harmful germs both from the outside and inside and thus contributes to the healthy colonisation of the body by microorganisms.

Our skin surface has a pH value of 5.5 and is therefore more alkaline than vinegar. However, the pH value of our skin easily gets out of balance (keyword: acid-base balance) and tends to become higher, i.e. more alkaline, with the use of cleansing products.

The application of apple cider vinegar can therefore strengthen the natural acid mantle of the skin’s surface – both when applied externally and internally. As early as in the Middle Ages, people took advantage of this by using apple cider vinegar to disinfect their bodies in order to protect themselves from the plague.

What can you do now to benefit from the effect? We have a few practical tips for you that you can integrate into your everyday life if necessary. Important: Before full-on skin contact, you should first test on a small area (e.g. forearm) to see how your skin reacts to the acid.

• Vinegar bath: Add about half a liter of apple cider vinegar to lukewarm bath water and then take a bath for 15-20 minutes. This helps to maintain the natural acid mantle of your skin.
• Vinegar facial toner: Mix one teaspoon of apple cider vinegar with one cup of lukewarm water. Then soak a cosmetic towel with it and gently clean the face. It is best to apply a moisturiser afterwards.
• Vinegar first aid: for sores, itching or inflammation, you can also put a bit of apple cider vinegar directly onto a cotton pad and wipe it over the affected area. The antibacterial effect will relieve some of the discomfort in the short term.

Bacterial overgrowth in the intestine can lead to unpleasant digestive problems, such as bloating, constipation, and diarrhoea. The causes of an imbalance of the intestinal microflora can be very diverse. Often you can manage this problem on your own by making a few small changes – but if in doubt, always consult a specialist!

With proper use and an adapted diet, apple cider vinegar can help restore a healthy intestinal flora. This effect is also due to the antibacterial effect of vinegar, which can fight harmful microorganisms.  In addition, taking apple cider vinegar improves the digestive process, as the acids it contains stimulate the production of both saliva and stomach acid, and activate the digestive organs involved to a greater extent.

Apple cider vinegar can possibly contribute to improved regulation of blood sugar levels. According to studies, it increases insulin sensitivity and thus contributes to lower insulin and blood sugar levels. Insulin promotes the absorption of sugar into the cells. A permanently elevated insulin level can thus cause obesity and diabetes. If you want to learn more about insulin and blood sugar, read this coach article. 

A low blood sugar level not only has a positive effect for your health in general,  but also prevents constant cravings. A steady blood sugar level means that you stay full and satisfied for longer after a meal, which prevents unwanted weight gain in the long term. However, the use of apple cider vinegar to regulate blood sugar has not yet been conclusively researched and should therefore be treated with caution. This is especially true for diabetics – you can read more about this in the section on the correct use of apple cider vinegar.

Animal studies have shown that with a daily dose of apple cider vinegar, the “bad” LDL cholesterol can be significantly reduced. However, this effect is not to be relied upon, because in the end, it is diet that determines the cholesterol level. Apple cider vinegar will not work miracles by itself, nor can it compensate for half a pack of chocolate digestives every day. Nevertheless, it can contribute to a healthy cholesterol level and thus potentially prevent cardiovascular diseases.

Probably the most advertised claim about apple cider vinegar is that it can help you lose weight faster. There is even a special apple cider vinegar diet which is said to be particularly effective for getting rid of excess fat speedily. But does it really have the desired effect?

The good news is that apple cider vinegar can support weight loss. And now comes the catch: it is not a miracle cure and plays a very minor role in losing weight. A calorie deficit is and will always be crucial! For this reason, there are no studies that demonstrate weight loss success with the addition of apple cider vinegar as the only dietary change. Its supportive effect is enabled by the previously mentioned processes in the body. On the one hand, it sets the metabolism in motion by stimulating digestion. On the other hand, it establishes a steady blood sugar level, which in turn reduces cravings and naturally curbs the appetite.

So if you are currently on a diet, there isnothing to stop you from including apple cider vinegar in your daily routine. However, a balanced diet with a healthy calorie deficit and sufficient exercise is much more important for weight loss success. The proper usage and dosage of apple cider vinegar are explained later in this article.

The apple cider vinegar diet promises not only rapid weight loss success but a simultaneous detoxification of the body. An integral step is to drink a glass of water with 1-2 tablespoons of apple cider vinegar before every main meal. However, there are different interpretations of the diet, which is why you can find different information on the recommended calorie intake. While some recommend a complete abstinence from food, others allow up to 1200 kcal. The fact is that calorie intake is extremely reduced on this diet, and extremes are never usually particularly effective.

Because of the very high calorie deficit, weight loss logically occurs. However, you don’t need apple cider vinegar to achieve your desired weight loss. Such a diet is neither healthy nor sustainable and therefore cannot lead to long-term success. It can therefore be stated that the apple cider vinegar diet is not recommended due to the low calorie intake it advises. If you want to lose weight, you should instead change your diet permanently – apple cider vinegar is definitely not a must.

If you want to include apple cider vinegar in your daily routine there are a few things you should keep in mind. Apple cider vinegar is not recommended for every person and not every type of apple cider vinegar is right for your body. In this section you will learn how and when to take this home remedy.

There are various suggestions on when to drink apple cider vinegar. But which is correct? Since there are only a few conclusive studies on this so far, a universally recommended intake is not yet possible. The optimal dosage frequency can vary greatly from person to person, as the increase in well-being that apple cider vinegar supposedly facilitates is perceived on a purely subjective basis

As a starting point, take apple cider vinegar in the morning straight after getting up. For this, add 1-2 tablespoons of apple cider vinegar to a glass of lukewarm water. If this is unpalatable for you, you can also add a teaspoon of honey or another sweetener – but note that the drink will not be calorie-free. Stimulating digestion on an empty stomach causes a slight increase in metabolic activity, as the body has not yet received any nutrients upon waking up. However, one should not overestimate this effect – again, there are no studies that clearly prove this.

In addition, you can also drink apple cider vinegar before every big meal to prepare the stomach for digestion. From a scientific point of view, however, there is no advantage to taking it at a certain time or frequency.

Not a fan of the apple cider vinegar drink, full stop? Then try a delicious salad from our free recipe database and simply replace the normal vinegar with apple cider vinegar for the dressing.

Essentially, apple cider vinegar is not dangerous in a normal dosage. However, if someone is affected by one of the following conditions, a frequent intake of apple cider vinegar can be harmful:

• Chronic inflammatory bowel diseases (e.g. gastritis)
• Chronic heartburn (acid reflux)
• Chronically low potassium levels (hypokalemia)
• Fructose intolerance
• Diabetes
• Pregnancy

Although some advisers recommend the use of apple cider vinegar to people with heartburn, caution is advised! The drink is supposed to stabilise the acid-base balance, which is often disturbed in heartburn patients. However, a distinction must be made between occasional and chronic heartburn:

For occasional heartburn, apple cider vinegar can serve as a natural buffer for the acid-base balance. The pH value in the stomach decreases and the symptoms may be reduced. Chronic heartburn, on the other hand, is exacerbated by the regular intake of apple cider vinegar, as the mucous membranes are attacked. If in doubt, you should always consult a doctor.

For diabetes, too, apple cider vinegar is a double-edged sword: on the one hand, it stabilises blood sugar levels, on the other hand, it can also have an impact on the effect of drugs. If you have diabetes, you should not drink apple cider vinegar.

If you do not have any of the conditions mentioned, you can safely integrate the apple cider vinegar drink into your diet routine. Just test for your optimal intake in gradual steps, seeing whether you notice any changes.

Apple cider vinegar is available not only in the usual bottles from the supermarket, but as a food supplement in the form of tablets, capsules or powder, too. The latter are advertised as weight loss aids with a particularly high vitamin content. What many people don’t know, however, is that both vitamins and dietary fibre are added to the preparations artificially, because a large proportion is lost during processing. In addition, the effectiveness of dietary supplements with apple cider vinegar has not been proven. Therefore, you should steer clear of them and opt for liquid apple cider vinegar instead.

But even then, there are big differences in quality between products. If possible, you should always use organic apple cider vinegar, e.g. from health food retailers. This is made from the whole fruit and is neither heated nor filtered. It therefore provides you with significantly more nutrients than industrially produced apple cider vinegar! Although you’ll have to dig a little deeper into your wallet, your body will thank you for it. Incidentally, it is also possible to make apple cider vinegar yourself. This is not particularly difficult, but you will need a lot of patience: it can take up to 10 weeks before your apple cider vinegar is ready to consume.

Apple cider vinegar is certainly no weight loss miracle, but it won’t harm your health either. Research in the area is still not clear and confirms only a few of the countless widespread claims. Although an apple cider vinegar drink will provide you with valuable nutrients, an apple can do the same. So, you might ask, why should I drink apple cider vinegar nonetheless?

The main advantage of apple cider vinegar is its antibacterial effect and the associated benefits for the skin and digestion. Initial research results have also demonstrated a positive influence on blood sugar and cholesterol levels, but it is too early to make a conclusive statement.

If you want to benefit from the potential positive effects, there is no reason not to give the daily apple cider vinegar drink a go. Apple cider vinegar can also benefit you as part of your diet, as it helps to establish a healthy intestinal microflora – an important basis for losing weight. However, a healthy calorie deficit and a long-term diet change combined with regular exercise are most crucial for successful weight loss.

First and foremost, apple cider vinegar has an antibacterial effect, which, in turn, can have a positive effect on digestion and the appearance of the skin. Currently, a possible role in the regulation of blood sugar and cholesterol levels is also being discussed.

Apple cider vinegar can support you in a weight-loss diet, as it boosts metabolism slightly. However, a calorie deficit remains crucial for successful weight loss.

It is important that you look out for organic quality when buying, as more nutrients are retained in the organic product. As of now, there is no recommended optimal time to drink apple cider vinegar. You should just test to find out when is the best time for you. In a normal dosage, apple cider vinegar is not generally harmful.

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2. Bresson et al. (2009). Scientific Opinion on the substantiation of health claims related to apple cider vinegar and bowel motor function (ID 1377) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. In: EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (retrieved on 08.10.2020)
3. Halima et al. (2018). Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats. In: Journal Of Medicinal Food. 21(1): 70-80
4. Shermling (04/2018). Apple cider vinegar diet: Does it really work? In: Harvard Health Publishing (abgerufen am 08.10.2020)