Apple Cider Vinegar before meals for weight loss: Does the viral health hack really work? Experts want you to know before trying it

Apple cider vinegar has become one of the internet’s most persistent weight-loss remedies. A spoonful diluted in water is often promoted as a simple way to curb appetite, burn fat or shed unwanted pounds. But despite its popularity, health experts say the evidence is far less dramatic than social media might suggest, and one widely reported study supporting the claim has since been retracted. Apple cider vinegar, or ACV, is produced by fermenting apple juice. Its main active component is acetic acid, which has been studied for possible effects on metabolism, blood sugar and appetite.

Does Apple Cider Vinegar Help With Weight Loss?

Some research has produced encouraging results. A 2025 meta-analysis examining 10 randomised controlled trials involving 789 participants found modest reductions in body weight among people consuming ACV. However, researchers acknowledged limitations, including differences in study duration and dosage, while many individual studies involved relatively small groups. That makes it difficult to conclude that ACV itself produces meaningful, lasting weight loss. The Mayo Clinic takes an even more cautious position, stating: “Apple cider vinegar isn't likely to cause weight loss.” It notes that existing research has not established meaningful weight loss or long-term appetite control from using it.

A Major Weight-Loss Study Was Retracted

There is another important development for anyone who has followed ACV weight-loss claims online. A 2024 clinical trial received widespread attention after reporting significant weight-loss benefits from small daily amounts of apple cider vinegar. But BMJ Group later retracted the study, telling journalists that its findings should no longer be referenced. The publisher cited concerns involving the statistical analysis, implausible values, reliability of the raw data, inadequate reporting of methods and trial registration. Its subsequent statistical review concluded that the results were “not trustworthy.” That retraction substantially weakens one of the more striking recent claims made about ACV and weight loss.

Could It Still Affect Appetite or Blood Sugar?

Experts quoted by Prevention say ACV may influence blood sugar after meals, while delayed stomach emptying could leave some people feeling full for longer. Registered dietitian Amy Goodson explained that better blood-sugar control could potentially reduce cravings and help with portion control. But feeling fuller is not the same as losing significant weight. Harvard Health reviewed the evidence and concluded that it is “not compelling” that vinegar is a reliable long-term method for losing excess weight.

Apple Cider Vinegar Has Risks Too

More is not necessarily better. ACV's acidity can irritate the throat and digestive system and damage tooth enamel. It may also worsen acid reflux, and Harvard notes potential concerns involving potassium, insulin and certain medications. Anyone who chooses to consume it should avoid drinking concentrated vinegar straight.

There Is No Shortcut in the Bottle

Apple cider vinegar can easily fit into a healthy diet in salad dressings, marinades or other foods. What the evidence does not support is treating it as a substitute for sustainable changes in eating habits and physical activity. As weight-loss physician Dr Mir Ali told Prevention, “People think of apple cider vinegar as a miracle for weight loss it doesn’t work like that.” For anyone hoping that one daily drink will transform the number on the scale, that may be the most important takeaway: ACV might have some interesting metabolic effects, but the evidence simply isn't strong enough to put weight-loss hopes in a bottle.