Apple Cider Vinegar for Weight Loss: Do ACV Gummies Work?

You have probably seen the reels. Someone drinks apple cider vinegar every morning and claims to have lost belly fat. Another promotes ACV gummies with a discount code. Soon, you are wondering if it is worth trying. So, does apple cider vinegar for weight loss actually work? Some small studies suggest modest weight loss, but the evidence remains weak. The widely discussed 2024 study was later retracted due to concerns about its data and analysis. ACV gummies raise another concern: it's often unclear how much vinegar they actually contain. Before trying either, here’s what the research says, what to look for on the label and the possible risks.

Does apple cider vinegar help you lose weight?

Apple cider vinegar is apple juice that has been fermented twice. The main active part is acetic acid, the same acid that gives any vinegar its sour taste. In animal studies, acetic acid reduced fat buildup. That finding is the root of every ‘fat-burning’ claim you see online. Human studies are far less impressive. They are small and short. One that is often quoted was run by researchers at a vinegar company. According to Harvard Health, there isn’t enough strong evidence to show that apple cider vinegar helps people lose weight and keep it off.

The 2024 trial that went viral was retracted

In March 2024 a trial from Lebanon reported that young people with overweight who drank 5 to 15 ml of apple cider vinegar a day lost a striking amount of weight in 12 weeks. It was published in BMJ Nutrition, Prevention and Health. It was widely shared in the news and on social media as proof that ACV works. In September 2025, the journal retracted the paper with the authors’ agreement. BMJ asked for the raw data and tried to repeat the analysis. It could not.

The retraction notice lists multiple errors: data patterns that did not fit true random allocation of participants, p-values that were too small to be believable for so few people and no trial registration before the study began. The authors said the problems were honest mistakes, but they agreed the paper should be withdrawn. That matters for you because a retracted study is no longer evidence. If a brand page or a reel still cites ‘the 2024 BMJ study’, treat that as a warning sign about the seller.

What does the remaining research on ACV and weight show?

Once we leave out the retracted 2024 study, there are only a few small studies left to help us understand whether apple cider vinegar (ACV) works for weight loss. One of the best-known studies comes from Japan in 2009. Researchers followed 155 adults with mild obesity for 12 weeks. Participants drank 500 ml of a beverage daily containing either no vinegar, 15 ml of vinegar or 30 ml of vinegar. Those who consumed vinegar lost around 1 to 2 kg, along with small reductions in waist size and blood fat levels. However, their weight began to return after they stopped drinking it. The study was also conducted by researchers working for a Japanese vinegar company. More recent research gives us a mixed picture:

• A 2025 review of 25 trials involving 1,320 adults found some improvements in blood sugar and cholesterol, but no significant reduction in BMI, a measure of weight relative to height.

• Another 2025 review of 10 trials involving 789 adults reported reductions in weight, BMI and waist size. However, the studies were short, mostly lasting 4 to 12 weeks, and their results varied considerably. The review also included the Lebanese study that was later retracted, making its findings less reliable.

So, what does this mean for you?

Apple cider vinegar might help some people lose a small amount of weight in the short term, but we don’t have strong evidence that it works over time. It also won’t specifically burn belly fat. If you are trying to manage your weight, regular physical activity, balanced meals and habits you can maintain are far more important than adding vinegar to your morning routine.

The blood sugar effect is real but small

The more believable benefit of vinegar is what it does to the rise in blood sugar after a meal. A 2017 meta-analysis of clinical trials found that taking vinegar with a meal lowered the after-meal rise in both glucose and insulin compared with a meal without it. These studies looked at blood sugar around a meal. They do not show that ACV drinks lead to lasting weight loss. A short walk after your meal can also blunt that rise, with no acid on your teeth. Our piece on walking after meals explains how much it helps and how long to walk.

Why ACV gummies are a different product

The 10 studies included in the Nutrients review tested liquid vinegar or fizzy tablets. None tested ACV gummies. So, we still don't know whether gummies offer the same benefits. There are also two things worth checking before buying them.

1. How much acetic acid do they contain?

Acetic acid is the main active component of vinegar. In the Japanese study, 15 ml of vinegar contained 750 mg of acetic acid. ACV gummy labels often mention apple cider vinegar powder in milligrams. However, that tells you how much powder is present, not how much acetic acid you're getting. Without that information, it's difficult to compare gummies with the doses used in studies. Product quality can vary too. When researchers tested eight brands of ACV tablets, they found major differences in acidity and acid content. They even questioned whether some products contained apple cider vinegar at all.

2. How much sugar are you getting?

Many ACV gummies contain added sugar or glucose syrup to make them taste better. One gummy may not contain much, but taking two every day adds to your sugar intake. Check the nutrition label for added sugar per serving, not just the claims on the front of the bottle. If sweet things already pull you in the evening, why you crave sugar is worth a read.

How to read an ACV gummy label before you buy

1. Find the acetic acid content per serving. If only "ACV powder" is listed, you do not know your real dose.

2. Check the nutrition panel for total sugars and added sugars per serving, then multiply by the number of gummies the label tells you to take.

3. Read the ingredient list for other active herbs, such as garcinia or green coffee, which carry their own cautions.

4. Look for an FSSAI licence number and a batch number with a manufacturing date.

5. Be wary of words like "fat burner", "detox" or "melts belly fat". These are marketing claims, not results from a trial.

Risks of drinking apple cider vinegar neat

Apple cider vinegar may be a common kitchen ingredient, but it's still acidic. Drinking it regularly, especially without diluting it, can cause problems. Harvard Health highlights three important risks:

• Damage to tooth enamel: Drinking undiluted vinegar regularly can gradually wear away the protective enamel on your teeth. Dilute it with water or use it in food, such as salad dressing, instead.

• Low potassium levels: Apple cider vinegar may lower potassium levels, particularly with excessive use. This is worth discussing with your doctor if you take certain diuretics (water tablets), as some can also lower potassium.

• Changes in blood sugar: Vinegar may affect blood sugar levels. If you take insulin or diabetes medicines that can cause low blood sugar, check with your doctor before using ACV regularly.

ACV tablets can also cause problems. One US report described an injury to the food pipe after someone took an ACV tablet. If you already experience acidity or acid reflux, drinking vinegar may make your heartburn worse. Avoid drinking it undiluted, and don't assume that taking it on an empty stomach will help with weight loss.

Who should skip it or ask a doctor first?

Apple cider vinegar isn't suitable for everyone. Based on Harvard Health's advice, speak to your doctor before using it regularly if you:

• Take insulin or medicines to control diabetes.

• Take diuretics (water tablets) or have low potassium levels.

• Have sensitive teeth or worn tooth enamel.

It’s also best to check with a doctor if you're pregnant, breastfeeding, have a long-term health condition or are considering ACV supplements for a teenager. If you are concerned about unexplained changes in your weight or health, see a doctor rather than relying on apple cider vinegar for results.

If you still want to try apple cider vinegar for weight loss

A little ACV in a salad dressing or a glass of water with lunch is unlikely to harm a healthy adult. Most popular advice suggests 1 to 2 teaspoons before or with meals. The Japanese trial diluted its dose in a full 500 ml drink. Drink it with food, rinse your mouth with plain water afterwards and wait before you brush. If nothing changes on the scale or your waist, you can stop spending on it.

What actually helps with weight

You don't need expensive gummies or special drinks to manage your weight. Simple habits that you can stick to make a bigger difference over time.

• Eat more protein and fibre. Include foods like dal, chana, curd, paneer, eggs or fish, along with plenty of vegetables. They can help you feel fuller for longer. Also read: What Are Macronutrients?

• Keep regular meal times. Skipping meals and getting too hungry can make it harder to manage portions and cravings later. Also read: Best Time to Eat.

• Walk after meals. Even a short walk after lunch or dinner is a good way to add more movement to your day.

• Get enough sleep. Poor sleep can increase hunger and make late-night snacking more tempting. Also read: Why Do You Feel Hungry at Night?

• Cut back on sugary drinks. Sweet chai, packaged juices and soft drinks can add extra calories without keeping you full.

These habits work best when combined with portions that suit your body's needs. If you're making consistent changes but struggling to manage your weight, a doctor or dietitian can help you understand why. And what about that bottle of apple cider vinegar? There's nothing wrong with enjoying it in a salad dressing. Just don’t expect it to do the work of a balanced diet, regular movement and good sleep.

Sources

• Retraction: Apple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity (BMJ Nutrition, Prevention and Health, 2025)

• Vinegar intake reduces body weight, body fat mass and serum triglyceride levels in obese Japanese subjects (Bioscience, Biotechnology and Biochemistry, 2009)

• The Effects of Apple Cider Vinegar on Cardiometabolic Risk Factors: A Systematic Review and Meta-analysis of Clinical Trials (Current Medicinal Chemistry, 2025)

• Effect of Apple Cider Vinegar Intake on Body Composition in Humans with Type 2 Diabetes and/or Overweight: A Systematic Review and Meta-Analysis (Nutrients, 2025)

• Vinegar consumption can attenuate postprandial glucose and insulin responses: a systematic review and meta-analysis (Diabetes Research and Clinical Practice, 2017)

• Esophageal injury by apple cider vinegar tablets and subsequent evaluation of products (Journal of the American Dietetic Association, 2005)

• Apple cider vinegar for weight loss: Does it really work? (Harvard Health Publishing, 2023)

Medical Disclaimer: This article is for general information and is not a substitute for advice from your doctor. Speak to a qualified healthcare professional before starting any supplement, especially if you are pregnant, breastfeeding or taking medication.