Weight/Heart

Apple cider vinegar

Fermented apple juice vinegar containing acetic acid, studied for modest post-meal blood sugar and weight effects in people with insulin resistance.

score

evidence

Caution

risk

Our methodology: How we evaluate supplements and turn the underlying research into a single rating.

Read full methodology

Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Overview

Forms

Safety

Stack

Quick Take

Cheap and generally safe, but benefits are modest and acidic erosion is a real risk — not a miracle tonic.

Apple cider vinegar is made by fermenting apple juice sugars into alcohol, then into acetic acid. It contains about 4-6% acetic acid plus trace polyphenols. Its main effect is to slow gastric emptying and reduce carbohydrate breakdown, which can blunt post-meal glucose rises. Human trials suggest modest benefits for postprandial glucose, small weight changes, and possibly triglycerides or blood pressure. People with prediabetes, type 2 diabetes, or frequent post-meal glucose spikes are most likely to notice an effect.

Potential benefits

Lowers post-meal blood sugar spikes

May slightly lower HbA1c

May aid modest weight loss

May improve triglycerides

May lower blood pressure

Protocol

Amount

15-30 mL

Frequency

Once or twice daily

When

Immediately before or with carbohydrate-containing meals.

Onset Time

Within 30-90 min for post-meal glucose; 8-12 weeks for weight/lab changes.

Who Should Consider

Adults with prediabetes or insulin resistance

People with type 2 diabetes on medical supervision

Those seeking modest weight-management support

People with frequent post-meal glucose spikes

How It Works

The acetic acid in apple cider vinegar appears to delay gastric emptying and inhibit intestinal disaccharidase enzymes, flattening postprandial glucose curves. It may also influence AMPK signaling and insulin sensitivity, but human confirmation is limited.

Updated 5/19/2026