Evidence Based
Successful weight loss requires diet and exercise; However, some people use supplements and diet pills to help. Supplements do not promote weight loss on their own, but some may enhance weight loss efforts.
Using apple cider vinegar pills for weight loss has become more popular. People use these pills because companies claim they can boost fat loss. You might have even seen advertisements related to ACV for belly fat loss.
So, do these pills work? Learn some answers below based on the latest research evidence.
Apple Cider Vinegar Pills Benefits For Weight Loss
Apple cider vinegar may offer several benefits for weight loss, including the following:
- Reduced appetite.
- Reductions in cholesterol and triglyceride levels.
- Lower blood glucose levels.
- Less fatigue during exercise.
- Potential fat-burning effects.
- Benefits for women with PCOS.
Benefits Of Apple Cider Vinegar Pills For Weight Loss
Research based on Internet searches[1] shows that people are interested in using ACV for weight loss. However, the popularity of apple cider vinegar doesn’t necessarily mean it works. You might wonder, “What do apple cider vinegar pills do for weight loss?”
It’s important to review research on their supposed health benefits to determine effectiveness. Below, we review the potential health effects of ACV, including whether it can aid weight loss.
Based on available research, apple cider vinegar pills have several potential benefits for body weight loss. As you will learn below, the liquid form may be more effective, and much research involves this form.
Reduced Appetite
When you’re trying to lose weight, a high appetite can get in the way. One benefit of an apple cider vinegar pill is that it could reduce your appetite. This makes you less likely to give in to cravings and overeat.
One study followed overweight or obese subjects on a restricted calorie diet for 12 weeks. One group of subjects also consumed ACV,[2] whereas a second group did not consume ACV. Those consuming the ACV had lower appetite levels.
At the end of the study, those consuming ACV lost a significant amount of weight and body fat. This demonstrates that the appetite-reducing effects of apple cider vinegar, in conjunction with a calorie-controlled diet, can lead to weight loss.
It is worth noting that subjects in this study consumed liquid apple cider vinegar, used as a salad dressing. Commercial ACV in pill form may not have the same benefits as the liquid form.
Reductions In Cholesterol And Triglyceride Levels
Beyond changing physical appearance, when people try to lose weight, they may be aiming for health benefits. One benefit of ACV as a home remedy for weight loss is reduced cholesterol and triglycerides.
A study with rats[3] that became obese following a high-fat diet tested the effects of cider vinegar. After six to nine weeks on a high-fat diet, rats had elevations in total cholesterol, low-density lipoprotein cholesterol, and triglycerides. However, ACV reversed these harmful effects.
If you’ve gained weight after following a not-so-healthy diet, you might be experiencing high blood cholesterol and triglycerides. The study noted above found that ACV had antioxidant effects[3] and therefore, reduced oxidative stress. This allows it to lower cholesterol and thus prevent the development of obesity-related heart disease.
Lower Blood Glucose Levels
If you’re trying to lose weight to manage blood sugar levels, ACV can help. Numerous studies have found that using ACV for weight loss can reduce blood glucose[4] levels. Apple cider vinegar can reduce fasting blood sugar, as well as HbA1C,[5] which is the average blood sugar over time.
Studies have shown that a daily intake of about two to six tablespoons of liquid vinegar reduces blood sugar spikes.[6] This is particularly true following a high-carbohydrate meal.
One proposed mechanism for this effect is that ACV can increase glucose uptake.[7] This process occurs when insulin removes glucose from the blood and distributes it to the cells for use. Glucose uptake is essential for maintaining stable blood sugar levels.
As is the case with weight loss studies, remember that this study showed that liquid ACV reduced blood sugar. The effects may not be the same with dietary supplements that come in a pill form.
Less Fatigue During Exercise
Exercise can play an important role in weight loss because it burns calories. This makes it easier to stay in a calorie deficit for weight loss. A calorie deficit, which means you’re burning more calories than you consume, is required to lose weight.[8]
Research has shown that acetic acid,[9] which is contained in apple cider vinegar, reduces physical fatigue from exercise. When you consume acetic acid in ACV, you might be able to exercise longer without getting tired. You might also recover more quickly from exercise.
This means that you’ll be able to exercise more and burn more calories from physical activity. Over time, this can make it easier to lose weight.
Potential Fat-Burning Effects
Some research suggests that ACV could potentially be a natural fat burner. Findings from studies are mixed, but studies do suggest ACV plays a role in combating obesity.[10]
One of the underlying physiological processes that explain its anti-obesity effects is an increase in energy expenditure.[10] Again, findings are mixed, but some research indicates ACV may increase calorie burn.
ACV may also stimulate lipolysis[10] or fat breakdown. This adds further evidence that one of its beneficial effects is as a potential fat burner.
Benefits For Women With PCOS
Weight loss can improve the quality of life[11] for women with polycystic ovary syndrome, or PCOS. Because of its role in weight loss,[2] there are ACV benefits for women with PCOS.
Interestingly, ACV may have benefits beyond weight loss in women living with PCOS. Research has shown that it can improve insulin sensitivity[10] in women with PCOS. It has also been found to restore ovulatory function[10] similarly to the drug metformin.
While more research is needed, apple cider vinegar may be worth trying. It could enhance weight loss while also improving PCOS for women with this condition.
Potential Side Effects
When consumed at recommended levels, there are limited side effects[12] associated with apple cider vinegar. Usual consumption levels typically do not lead to adverse effects,[13] especially over the short term. However, long-term use of large quantities of ACV may be harmful in rare instances.
The greatest risk associated with apple cider vinegar in pill form is getting a tablet lodged in the throat. This could result in injury.[13] Finally, topical application of ACV can irritate the skin[13] or cause a chemical burn.
Consuming large amounts of liquid vinegar could destroy tooth enamel[13] due to the acid content. You can reduce this risk by diluting vinegar before consumption.
You can reduce your risks of side effects from ACV pills by always drinking them with water. This reduces the risk of them becoming lodged in your throat. If you’re drinking the liquid form of ACV, dilute it with water to avoid throat irritation.
Finally, always consult with your doctor about the long-term use of any product, including ACV pills. Read product labels and consume the product as directed.
Dosage And How To Choose A Supplement
The best apple cider vinegar pills for weight loss contain proper dosages of acetic acid. Research on ACV pills has shown that those containing between 750 mg and 3,600 mg[14] of acetic acid are effective. So, there is a wide range.
When choosing a supplement, reading product reviews from other consumers can be helpful. A product with mostly high ratings and few negative experiences is probably the best option.
More research has been conducted on the liquid form of ACV. In studies, 30 mL/day of ACV[2] has led to reduced appetite and weight loss. Dosages of two to six tablespoons[6] can reduce blood sugar after a carbohydrate-rich meal.
You might be better off using liquid apple cider vinegar. Research shows that this form is more effective than ACV pills for lowering blood sugar.[15] You can dilute liquid vinegar in water and drink it or use it in salad dressing to increase vinegar intake.
Do Apple Cider Vinegar Pills Work For Weight Loss?
If you want to use apple cider vinegar for weight loss, pills might not be your best option. Some research shows that ACV can lead to a loss of body fat mass. However, most research is on the liquid form of ACV.[2]
ACV may be helpful if you’re trying to lose weight for health-related benefits. In fact, some consider it to be one of the best superfoods. This is because ACV can reduce blood glucose levels[4] and lower blood cholesterol and serum triglycerides.
There might be some potential fat-burning effects[10] associated with ACV. It can potentially reduce appetite.[2] It is also associated with reduced fatigue[9] after exercise, so you may be able to work out harder.
These benefits associated with apple cider vinegar may make it helpful for weight loss. However, additional research is needed, and many studies have been conducted with animals.
The bottom line is that ACV pills might work for weight loss, but liquid vinegar is better. If you choose to use ACV, remember that you also need to reduce calories and exercise. ACV might help with weight control, but not on its own.
Conclusion
Apple cider vinegar diet pills might not be the best option for weight loss. There is some evidence that ACV can help with weight loss. However, most research involves liquid apple cider vinegar.
If you cannot stomach the liquid form of ACV, you might consider trying ACV pills. After all, there are real health benefits associated with ACV. It can lower blood sugar levels and cholesterol.
There is research supporting the benefits of vinegar for health and weight loss. However, it is not a magic solution.
Remember that most interventions with ACV involve lifestyle changes like diet and exercise. So, if you use ACV pills, they could enhance weight loss by combining them with these lifestyle modifications. ACV will not lead to weight loss on its own.
Frequently Asked Questions
ACV pills are generally safe. Long-term use may come with some risks, but severe complications are rare. Check with your doctor if you have concerns.
Consuming apple cider vinegar each day may cause weight loss. However, losing significant weight in just one week is unhealthy. You’re better off maintaining a moderate calorie deficit for slow weight loss.
There is no magic pill for burning belly fat quickly. You also cannot spot-reduce fat. To lose belly fat, you need to eat in a calorie deficit for weight loss.
It is hard to say which diet pill is the best for weight loss. There are a limited number of high-quality studies[16] confirming these pills are effective.