Does apple cider vinegar help you lose weight?

Where did the apple cider vinegar weight-loss idea come from?

Vinegar's acetic acid slightly slows stomach emptying and can blunt the blood-sugar spike after a carbohydrate meal in some studies, which led to claims that it helps with appetite and fat loss. In March 2024 a randomised trial in Lebanese adolescents and young adults with overweight or obesity, published in BMJ Nutrition, Prevention & Health, reported that a modest daily amount of apple cider vinegar produced weight loss. It was widely covered in the media.

What happened to that trial?

BMJ Group announced the retraction on 25 September 2025. The reasons included concerns about the statistical analysis and implausible values, doubts about the reliability of the raw data, inadequate reporting of methods, and no prospective trial registration. Statisticians could not replicate the results and found errors in the dataset. The authors described the errors as honest mistakes and agreed to the retraction. BMJ said journalists and others should no longer use the study's findings. That means the most-quoted "proof" for apple cider vinegar and weight loss no longer counts.

What does the remaining evidence say?

Other trials are small and short, and the losses they report are modest and often sit alongside other diet changes. We rate the evidence as weak for fat loss. Our reading is that any benefit probably comes from feeling slightly fuller or eating a little less, which you can get more reliably from protein, fibre and portion control.

What about apple cider vinegar gummies and capsules?

Check the label for acetic acid or vinegar per serving. If it does not state an amount, you cannot tell whether you are getting anything like a tablespoon of liquid vinegar. Under South African law a label should not promise weight loss without evidence (Consumer Protection Act s41, ARB Code); see what health claims are allowed. Gummies often contain added sugar, which works against the goal.

Is it safe?

• Undiluted vinegar can erode tooth enamel and irritate the throat and oesophagus. If you use it, dilute it in a large glass of water and rinse your mouth afterwards.
• It may upset the stomach or worsen reflux.
• People with diabetes on insulin or glucose-lowering tablets, people on diuretics or digoxin, and those with gastroparesis should talk to their doctor or pharmacist first, because vinegar can interact with these conditions and medicines.
• Pregnant women and under-18s should not take it as a weight-loss tool.

What should you do instead?

Prioritise protein of about 1.6–2.0 g/kg, vegetables, a modest calorie deficit and resistance training (how much protein to lose fat). If you enjoy vinegar on a salad, that is fine, but do not expect it to move the scale. For other popular claims, read does green tea extract help with fat loss and do fat burners work.