Can Apple Cider Vinegar help burn belly fat? Here’s what experts want you to know

Apple cider vinegar has been used in kitchens for generations, but in recent years the familiar bottle has found a new audience: people trying to lose weight. Social media is filled with claims that a daily shot can curb appetite, burn belly fat or help the kilos fall away. But does the science actually support the hype? Research suggests apple cider vinegar, or ACV, may have some modest effects on body weight and blood sugar. However, dietitians and doctors caution that it is far from a shortcut to weight loss, and some widely publicised research on the subject has faced serious questions.

What Exactly Is Apple Cider Vinegar?

Apple cider vinegar is produced by fermenting apple juice. During the process, sugars are converted first into alcohol and then into acetic acid, the compound responsible for vinegar's distinctive sour taste and many of its proposed health effects. Registered dietitian Jessica Cording, author of The Little Book of Game-Changers, describes ACV first and foremost as a cooking ingredient. It is commonly found in marinades, sauces and salad dressings. Its reputation as a weight-loss aid, however, has attracted increasing scientific attention.

Can ACV Actually Help With Weight Loss?

A 2025 systematic review and meta-analysis published in Nutrients examined 10 randomised controlled trials involving 789 participants. Researchers reported that consuming apple cider vinegar was associated with modest reductions in body weight, BMI and waist circumference, particularly over shorter periods. However, they also highlighted differences between the studies and called for larger, longer trials. Registered dietitian Erin Palinski-Wade has similarly cautioned that many ACV studies involve relatively small numbers of participants, making it difficult to draw sweeping conclusions.


There's another reason for caution. A 2024 study that attracted considerable attention after reporting substantial weight-loss benefits from ACV was subsequently retracted by BMJ Nutrition, Prevention & Health in 2025 after concerns were raised about the reliability of the data and statistical analysis. In other words, current evidence doesn't justify treating vinegar as a weight-loss miracle.

Where ACV May Have an Advantage

One area where vinegar has received considerable research attention is blood sugar. A systematic review and meta-analysis published in BMC Complementary Medicine and Therapies found that apple cider vinegar consumption could improve some measures of glycaemic control in adults with type 2 diabetes. However, researchers also noted significant variation among the available studies. Some experts believe acetic acid may affect the body's response to carbohydrates.

If blood sugar fluctuations are better controlled, it could potentially influence hunger or food intake, but that doesn't mean ACV directly melts body fat. Vinegar may also make some people feel fuller by slowing gastric emptying. That isn't necessarily beneficial for everyone, however, particularly those with digestive problems.

Should You Drink It Every Day?

Drinking undiluted apple cider vinegar isn't a good idea. Its acidity can irritate the throat and digestive tract and, with repeated exposure, contribute to erosion of tooth enamel. It may also cause nausea or worsen acid reflux in some people. Harvard Health notes that ACV can also interact with certain medicines, including diuretics and insulin, making medical advice particularly important for people taking medication. Using vinegar as part of food, such as in a salad dressing, is a much less dramatic way of incorporating it into a diet.

There Is Still No Weight-Loss Shortcut

Perhaps the biggest problem with the apple cider vinegar trend is not the vinegar itself but the expectations surrounding it. Sustainable weight management depends on the broader picture: eating patterns, physical activity, sleep, health conditions and other individual factors. A tablespoon of vinegar cannot compensate for habits that consistently work against those goals.

ACV can certainly remain in the kitchen, and emerging evidence means researchers have good reason to continue studying it. But for anyone hoping that a sour drink each morning will make belly fat disappear, the science hasn't delivered that promise. Apple cider vinegar may play a small supporting role for some people. It shouldn't be mistaken for the main act.