How much apple cider vinegar to drink to aid weight loss and reap health benefits

By Staff 8 Min Read

Apple cider vinegar has risen in popularity thanks to celebrities who swear by it, and studies that show it could help aid weight loss and health – but how much do you need?

If you’re looking for something that could help boost weight loss, and help you reap health benefits, it turns out that apple cider vinegar could be just the thing you’re looking for.

A recent study published in the BMJ saw scientists in Lebanon complete a double-blinded, randomised, clinical trial of a group of overweight young people between 12 and 25. They split the 30 participants into four groups, with three given either 5ml, 10ml, or 15ml of apple cider vinegar to dilute with water every morning, and the fourth given a placebo.

After three months, it was found that those who drank apple cider vinegar during that period lost 6–8kg in weight and reduced their BMI by 2.7–3 points, depending on the dose they were given.

The research also showed significant decreases in the waist and hip circumference, as well as decreases in blood glucose and cholesterol. Dr Darsha Yagnik, biomedical research lecturer at Middlesex University said there is a “buzz” around apple cider vinegar at the moment after the studies that a shot a day could help.

Pharmacist Aidan Goggins described the results as “significant” and “unexpected”, likening them to popular weight loss drugs Ozempic and Wegovy, reports MailOnline. However, it should be noted that the study group was only young people, and it’s so far unclear whether similar results would be repeated in those older than 25.

Researchers also claimed they kept a record of each participant’s diet and exercise during the three-month test, but those were not published in the paper – so it’s also unclear whether diet and exercise impacted the weight loss of participants.

Celebrities have been huge fans of apple cider vinegar for years because of its purported health benefits, with Victoria Beckham drinking a couple of spoonfuls of it every morning to help keep her “lithe”, and this is certainly part of the pull to the product. It’s even thought that the apple cider vinegar market has grown a whopping 24.5% in the past year as many people become more health conscious.

There are some other concerns surrounding apple cider vinegar, including the fact that it is highly acidic, so it can cause tooth enamel erosion in the same way fizzy drinks and orange juice can. These risks can be minimised by rinsing your mouth with tap water, chewing sugar-free gum, or drinking with a straw to minimise contact with the teeth.

Caroline Mason, a nutritionist and co-founder of Baldo and Mason, told The Mirror: “Studies show that apple cider vinegar can reduce inflammation, improve digestion and optimise immune health. It is also known to stabilise blood sugar levels, helping us feel fuller for longer, which makes us eat less and [take in] fewer calories.

“It’s also recommended to stabilise gut health as it can improve stomach acidity. A couple of spoonfuls a day can have great health benefits!”

MailOnline also reported that Dr Darsha Yagnik tested apple cider vinegar in a lab and found that it had antimicrobial effects, and can fight E.Coli and MRSA. Studies with other vinegars were not as effective. Through this study, it is also thought that inflammation can be controlled with apple cider vinegar. However, Aidan Goggins said that “there isn’t enough evidence to start recommending it”.

Other claims have been made about apple cider vinegar, including that the tonic could “cure cancer”, but there has been no strong evidence to support this theory. One study in 2014 found that apple cider vinegar could kill stomach cancer cells in rats and humans in a test tube, but this is not proof that drinking the product will fight cancer in the human body.

In fact, it is actually illegal in the UK to advertise treatments like this to people living with cancer, according to the Cancer Act 1939, according to Dr Duane Mellor, a registered dietitian based at Aston University in Birmingham. He told the Daily Mail: “It has been linked to the scientifically discredited theory of alkaline foods like apple cider vinegar and lemon water.”

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