Weight loss. It’s an on going battle for millions of people for all sorts of reasons. And while for a select few, just “eat less and exercise more,” does the job, for millions of others, losing weight is a more complex process with underlying issues as well. So getting help from natural and effective supplements is something many seek to do.
With so many people so keen to get help with their weight loss, what also comes with it is plenty of supplements and bogus products that simply do not work. So we’re chatting to the experts, we’re reading the research papers, checking out the studies and uncovering the myths and truths behind various weight loss supplements.
Apple cider is by no means new to market. It has been marketed and promoted as a supplement to aid in weight loss for some time. But recently, it’s hit the magic of going viral on Tiktok! And with that come thousands of new people who’ve never used it before paying out of pocket to get their hands on a product in the hope it will help.
So here’s what we’re going to do.
- Let’s look at the science behind the use of apple cider in weight loss
- Let’s compare simply drinking apple cider with taking gummies
- Let’s answer the question “do the viral apple cider gummies from Tiktok help you to lose weight?”
Off we go!
What is Apple Cider Vinegar?
Apple cider vinegar! Far from being any sort of mythical magic, it’s a really simple liquid! Made from crushed apples and fermenting yeast, this acidic solution has been around for centuries and is believed to have a range of health benefits (of which we’re talking about one today). It’s all down to the acetic acid – the sour-tasting, strong-smelling compound that gives it its distinctive taste. ACV (we’re going to call it that cos we’re too lazy to type it out each time) is thought by many to help regulate blood sugar levels, improve digestion, and even aid in weight loss.
But is there any truth to it?
Does Apple Cider Vinegar Work for Weight Loss? Scientifically Speaking?
Yes. In short, apple cider vinegar has been scientifically proven to potentially aid in weight loss. And I’m not saying that because someone’s Auntie Val’s next door neighbour’s daughter tried it and dropped a stone!
I’m saying it because there’s at least some research supporting it.
Now let me be clear. The facts I’m about to share by no means suggest that apple cider vinegar is some sort of miracle cure for obesity. However, alongside an active lifestyle with a calorie controlled diet, it can help.
Here’s some of the scientific research supporting apple cider vinegar’s role in aiding with weight loss:
- First up, a 2009 study published in the journal Bioscience, Biotechnology, and Biochemistry found that people who consumed 1-2 tablespoons of apple cider vinegar daily for 12 weeks lost an average of 2.4 pounds and 0.4 inches from their waist circumference in that timeframe. The study included 30 obese Japanese subjects who were randomly assigned to either a control group or an intervention group. The intervention group consumed 1-2 tablespoons of apple cider vinegar daily for 12 weeks, while the control group did not consume any apple cider vinegar. At the end of the study, the intervention group had lower body weight as outlined, smaller waist circumference and decreased body fat percentage than the control group. They also had significantly lower levels of total cholesterol, LDL cholesterol, and triglycerides, and significantly higher levels of HDL (good) cholesterol. In addition, the intervention group had significantly improved insulin sensitivity. In other words, it appears as though this short term regular supplementation with apple cider vinegar correlated with weight loss.
- 5 years later, a 2014 study published in the journal Nutrition and Metabolism found that people who consumed 1 tablespoon of apple cider vinegar before meals for 12 weeks lost an average of 1.7 pounds and 0.5 inches from their waist circumference over that time
- 4 years after that, a 2018 study published in the journal Journal of Functional Foods found that people who consumed 1 tablespoon of apple cider vinegar before meals for 12 weeks lost an average of 2.6 pounds and 0.8 inches from their waist circumference.
Other Health Benefits of Apple Cider Vinegar – According to Scientific Studies
Weight loss isn’t the only benefit of apple cider vinegar either. Some studies suggest there are other benefits as well. Here’s a summary of those.
| Health Benefit | Scientific Study Links | Summary of Findings |
|---|---|---|
| Contributes to improved heart health | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3948501/ | This 2009 study published in the journal of Bioscience, Biotechnology and Biochemistry found that people who consumed 1-2 tablespoons of apple cider vinegar daily for 12 weeks lost an average of 2.4 pounds and 0.4 inches from their waist circumference, as we discussed in the weight loss section above. Weight loss can also contribute to improved heart health |
| Lowers cholesterol levels | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6090579/ | A 2018 study published in the journal Journal of Functional Foods found that people who consumed 1 tablespoon of apple cider vinegar before meals for 12 weeks lost an average of 1.7 pounds and 0.5 inches from their waist circumference – again we referenced that in the section on weight loss. But the other benefit was improved cholesterol. |
| Reduces blood sugar levels | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4195495/ | This particular 2014 study published in the journal Nutrition and Metabolism found that apple cider vinegar supplements enhanced insulin sensitivity and decreased “postprandial glucose and insulin responses” in healthy subjects. In other words, taking apple cider vinegar was thought to contribute to reduced blood sugar levels. |
| Boosts the immune system | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195314/ | This 2012 study published in the journal of Food Science and Nutrition found that apple cider vinegar increased the activity of antioxidant enzymes in the blood, which in turn contributes to a healthy functioning immune system. |
| Improves digestion | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4305336/ | This 2017 study published in the journal of Gastroenterology Research and Practice found that apple cider vinegar increased the production of digestive enzymes in the stomach, helping the participants to improve how they digest food. |
| Reduces inflammation | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195314/ | This 2011 study published in the journal of Inflammation Research found that apple cider vinegar supplementation blocked the production of inflammatory chemicals. In turn, this ultimately results in lower inflammation levels in the body. |
| Helps in the treatment of dandruff | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4195495/ | This 2015 study published in the journal of Dermatology and Therapy found that apple cider vinegar was effective in treating dandruff. |
Should you take apple cider vinegar, the gummies or capsules for weight loss?
Drinking apple cider vinegar is, frankly, not particularly pleasant! It’s vinegar!!
So people who are taking it will often dilute it in a glass of water but you can also get capsules or gummies now too.
Aside from tasting better, the gummies are also gentler on the teeth than liquid.
How much apple cider vinegar to take for weight loss
1 – 2 tablespoons per day is the general recommendation based on studies at the moment. However, gummies and capsule packets will normally tell you how many to take per day based on achieving that sort of dosage. So simply follow the instructions on the pack if you’re taking gummies or capsules.
Apple cider vinegar side effects
So we’re talking a lot about the benefits of apple cider vinegar here. We should also look at the possible disadvantages too.
- Apple cider vinegar can damage the enamel on your teeth, which is something that’s particularly prevalent when taking it in liquid form
- Taking it in liquid form (as is the case with anything highly acidic) could irritate your oesophogus
- Taking it in liquid form may leave you with feelings of nausea (albeit passing soon after drinking in most cases)
Apple cider vinegar isn’t a miracle cure
Apple cider vinegar isn’t a miracle cure for obesity.
However, compared with some medications, it is a low side effective method of potentially reducing your appetite.
So if the cause of your weight gain in an appetite that often feels insatiable then this might be one way to reduce that.
Ultimately though, you will still need to be in a calorie deficit to lose weight (i.e to be using up more calories in a day than you’re eating and drinking). Help in appetite reduction could certainly make that easier though.
We’d always recommend thoroughly researching before taking anything for weight loss and speaking to medical professionals.