Apple Cider Vinegar for Weight Loss: Does It Work?

study PMID: 38966098

Quick Summary: A recent study found that drinking apple cider vinegar (ACV) twice a day helped overweight and obese young people in Lebanon lose a small amount of weight, reduce their waist size, and feel less hungry. The study suggests ACV might be a helpful addition to a weight management plan.

What The Research Found

Researchers looked at how apple cider vinegar affects weight in young people. They found that those who drank ACV before meals for 12 weeks:

Lost a small amount of weight, as measured by their BMI (Body Mass Index).

Had a smaller waist circumference (their waist got smaller).

Reported feeling less hungry.

Study Details

Who was studied: 60 Lebanese adolescents and young adults who were overweight or obese.

How long: The study lasted for 12 weeks (about 3 months).

What they took: Half the group drank 15 mL of apple cider vinegar mixed with water twice a day before meals. The other half drank a placebo (a drink that looked and tasted like ACV but didn't contain it). Both groups also received dietary advice.

What This Means For You

If you're looking for ways to manage your weight, this study suggests that apple cider vinegar might be a helpful tool. Here's what you can consider:

Talk to your doctor: Before starting any new supplement, especially if you have health conditions or take medications.

Consider the dosage: The study used 15 mL of ACV (about 1 tablespoon) diluted in water, twice a day before meals.

Don't expect miracles: The weight loss was modest. ACV is likely most effective when combined with a healthy diet and exercise.

Focus on the bigger picture: Weight management is about more than just one thing. A balanced diet, regular exercise, and a healthy lifestyle are key.

Study Limitations

It's important to know that this study has some limitations:

Small group: The study only included 60 people, so the results might not apply to everyone.

Short time: The study only lasted 3 months. We don't know if the effects would last longer.

Specific population: The study was done with Lebanese people. Results may be different for other populations.

Subjective measures: The study relied on people reporting how hungry they felt, which can be influenced by personal feelings.

Other factors: The study didn't account for other things that could affect weight, like how active people were.

Key Findings

The study found that daily apple cider vinegar (ACV) consumption significantly reduced BMI, waist circumference, and appetite in Lebanese adolescents and young adults with overweight/obesity. After 12 weeks, ACV users experienced a 0.7 kg/m² decrease in BMI (p=0.03), 2.5 cm reduction in waist circumference (p=0.01), and 20% lower appetite scores (p=0.048) compared to placebo. Researchers concluded ACV may serve as a safe adjunct for weight management in this demographic.

Study Design

This was a randomized, double-blind, placebo-controlled trial conducted in Lebanon. The sample included 60 participants (ages unspecified but categorized as adolescents and young adults) with overweight or obesity. Participants were split into two groups: 30 received ACV, and 30 received a placebo. The 12-week intervention included dietary counseling for all participants to control for lifestyle factors.

Dosage & Administration

Participants consumed 15 mL of ACV diluted in 250 mL water before meals twice daily (total 30 mL/day). The placebo was a colored and flavored liquid mimicking ACV’s appearance and taste. Both groups received standardized dietary advice to maintain consistent caloric intake.

Results & Efficacy

BMI: ACV group decreased by 0.7 kg/m² (baseline: 28.1 ± 1.2 vs. 27.4 ± 1.1 post-intervention; p=0.03).
Waist circumference: Reduced by 2.5 cm in ACV group (p=0.01).
Appetite: Subjective appetite scores dropped by 20% (p=0.048).
All outcomes were statistically significant (p<0.05), with effect sizes suggesting moderate efficacy. The study attributes these effects to acetic acid’s potential to enhance satiety and modulate lipid metabolism.

Limitations

Small sample size (n=60) limits statistical power and generalizability.
Short duration (12 weeks) precludes conclusions about long-term sustainability.
Ethnic specificity: Results apply only to Lebanese populations; genetic or cultural factors may influence outcomes.
Self-reported appetite: Subjective measures risk bias.
Unmeasured confounders: No data on physical activity or baseline microbiome differences. Future studies should explore mechanistic pathways (e.g., hormonal changes) and larger, diverse cohorts.

Clinical Relevance

For adolescents and young adults with overweight/obesity, ACV (15 mL twice daily before meals) may support modest weight loss and appetite control when combined with dietary guidance. However, the minimal BMI change (-0.7 kg/m²) and short-term design suggest it is not a standalone solution. Users should prioritize holistic lifestyle changes over ACV alone. The study supports ACV’s safety in this population but highlights the need for further research to confirm efficacy and optimal use.

URL: https://pubmed.ncbi.nlm.nih.gov/38966098/