Apple cider vinegar has been recommended as a home remedy for a variety of conditions for centuries, and it's still referenced as a potential weight loss supplement. While some research indicates there may be some validity to these claims, apple cider vinegar would need to be studied in greater depth before it receives true medical recognition for playing a role in weight loss. See a doctor before attempting to add vinegar to your diet as a supplement.
Evidence
According to a study published in the "European Journal of Clinical Nutrition" in 2005, apple cider vinegar may act as an appetite suppressant. During the study, participants were asked to eat a piece of bread soaked in apple cider vinegar before eating a meal then required to rate how full they felt 15 minutes and 120 minutes later. With high vinegar intake, participants felt fuller for longer, indicating vinegar may aid in weight loss because it suppresses feelings of hunger for a greater length of time.
Types
Apple cider vinegar is typically found in liquid form, but it's also available in tablets for those who can't stand the taste. However, apple cider vinegar pills may not offer the same benefits as drinking the liquid. According to a 2005 study in the "Journal of the American Dietetic Association," apple cider vinegar pills evaluated did not contain the same amount of acetic acid as advertised on their labels, and in many cases, the pills may not have contained vinegar at all.
Potential Hazards
Apple cider vinegar is harmless as a cooking ingredient or salad dressing, but drinking copious amounts of it, even diluted in water, can cause side effects. According to a 2006 study in "Medscape General Medicine," drinking apple cider vinegar can cause irritation of the throat and mouth, stomach upset and decreased blood potassium levels.
Dietary Considerations
There's nothing wrong with adding apple cider vinegar to your diet in and of itself, but drinking it as a supplement is unlikely to help you lose weight in any substantial way, says MayoClinic.com. If you do decide to drink vinegar and receive your doctor's approval, know that you still won't see results without adhering to a low-calorie diet and exercising regularly.
References
- "European Journal of Clinical Nutrition"; Vinegar Supplementation Lowers Glucose and Insulin Responses and Increases Satiety after a Bread Meal in Healthy Subjects; E. Ostman, et al.; 2005
- "Journal of the American Dietetic Association"; Esophageal Injury by Apple Cider Vinegar Tablets and Subsequent Evaluation of Products; L.L. Hill, et al.; 2005
- "Medscape General Medicine"; Vinegar: Medicinal Uses and Antiglycemic Effect; Carol S. Johnston and Cindy A. Gaas; 2006
- MayoClinic.com; Apple Cider Vinegar for Weight Loss: Effective?; Katherine Zeratsky; April 2010
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