Apple Cider Vinegar

3 studies · 2 supporting · 1 against

Acetic acid may slow gastric emptying and blunt post-meal blood sugar spikes, plausibly reducing appetite and modestly aiding calorie-restricted weight loss.

Dose: 15–30 ml

Tested as: 15–30 ml liquid apple cider vinegar daily, diluted in water or added to a calorie-restricted diet, for 8–12 weeks

1 study · 1 supporting · 0 against

Acetic acid may inhibit hepatic cholesterol synthesis and improve insulin sensitivity, indirectly lowering circulating lipids.

Dose: 15–30 ml

Tested as: 15–30 ml liquid apple cider vinegar daily for 4–12 weeks (pooled trials ranged 15–770 ml/day; benefits were clearest at ≤15 ml/day)

1 study · 0 supporting · 1 against

How it was tested: ACV significantly delayed gastric emptying further in diabetic gastroparesis patients, a potential disadvantage for glycemic control rather than a digestive benefit.

Acid load from vinegar may further slow an already-slow stomach rather than promote motility, delaying food and medication transit.

Dose: 30 ml

Tested as: 30 ml apple cider vinegar in 200 ml water daily for 2 weeks, tested specifically in people with type 1 diabetes and diagnosed diabetic gastroparesis (delayed stomach emptying)

1 study · 0 supporting · 0 against

Why it gets suggested: Acetic acid is proposed to improve vascular function and interact with blood-pressure-regulating pathways, though the mechanism is not established in humans.

Dose: 15–30 ml

Tested as: 15–30 ml vinegar daily for 8–12 weeks (pooled trials included apple cider vinegar and other vinegar types, not exclusively ACV)