Does Vinegar Aid in Weight Loss?

Proponents of vinegar intake for weight loss claim that it reduces appetite and burns fat, resulting in the elimination of excess weight.

Little scientific evidence supports the effect of vinegar on weight loss, and the evidence mainly comes from animal experiments rather than clinical studies.

Where did the idea of losing weight with vinegar come from?

People have been using vinegar for centuries for medicinal purposes such as an antibiotic, “detox,” and restorative. However, it wasn’t until the 18th century that vinegar became popular as a weight-loss aid.

At that time, various types of vinegar were being produced in France, and the factory owners heavily promoted their products as natural remedies. Since everything natural and useful was in fashion, vinegar was increasingly used in medicine and cosmetology. Eventually, when being overweight became linked to poor health, vinegar was utilized as a weight-loss aid. Unfortunately, for some people, the vinegar diet ended in tragedy.

The first recorded case of dramatic weight loss with vinegar was documented by doctor Pierre Desautes in 1733. A wealthy young woman named Mademoiselle Lapanetri, who “began to look at her obesity with suspicion,” followed the advice of an acquaintance and started “drinking a shot of vinegar every day.” Mademoiselle continued to take vinegar for a month, fascinated by her initial success, until she passed away.

Medical history documents another case of weight loss with vinegar in 1776, which proved fatal. A girl, disturbed by the teasing of her peers, began consuming vinegar, and the “treatment” lasted approximately a month.

While there is sporadic evidence in historical records of the dangers of using vinegar to combat overweight, researchers believe that many such cases went undocumented at the time.

The exact cause of death for the women who lost weight with vinegar remains unknown. It is possible that they drank undiluted vinegar or consumed it without any other food.

Today, there are numerous remedies available for weight loss, but some people still attempt to lose weight with vinegar. Although this approach to weight loss does not usually result in tragedy, the practicality of using vinegar for weight loss remains questionable.

Can vinegar theoretically lead to weight loss?

For weight loss, people often use various types of vinegar, such as apple vinegar and other fruity varieties. Some even use exotic varieties like hawthorn vinegar, which is produced only in a particular area of Turkey.

The composition of vinegar differs depending on its source. While most varieties contain antioxidants and minerals, the amount of these components is minimal and has no significant clinical impact. The primary active compound in vinegar is acetic acid, along with other organic acids.

Research has shown that acetic acid, through in vitro and animal experiments:

• slows the synthesis of lipids;
• increases satiety after a meal and impairs the absorption of carbohydrates;
• stabilizes blood sugar levels.

Theoretically, the effect of vinegar on acetic acid could lead to weight loss. In animal experiments with laboratory animals suffering from obesity, vinegar has been shown to aid in weight loss. However, it does not necessarily have the same effect on humans. It is common for what works in laboratory experiments to be ineffective in a clinical setting.

What clinical studies say about vinegar’s effectiveness

Clinical trials are crucial for proving the effectiveness of drugs or treatment methods. Current clinical trial standards require randomized, blinded, placebo-controlled trials.

During these trials, a large group of volunteers is randomly divided into subgroups. Some subgroups take the drug being tested, some take a placebo, and others take a drug with proven efficacy. Participants in the subgroups do not know what they are given. Treatment results are then compared between the groups to determine whether the study drug worked effectively.

If a study is not conducted correctly, such as lacking a control group that takes a placebo, its results are not considered reliable. Additionally, if only single trials have been conducted, their results are not considered reliable until they have been replicated several times in other clinical trials.

One clinical trial conducted in 2009, with 175 volunteers who took a couple of tablespoons of vinegar a day for three months, lost 0.9-1.8 kg of weight. Weight loss aficionados invariably cite this trial. Although the results of the study look promising, they have not been fully replicated in other large and correctly conducted trials in the 13 years since they were obtained.

In 2018, only one follow-up study involving 39 participants mentioned that vinegar helps reduce body mass index. However, the number of volunteers was not enough to make the results of the trial valid.

Recently, a large review in the European Journal of Integrative Medicine summarized data from all studies conducted by early 2022 on the effects of vinegar on weight loss. The authors of the review were able to identify only 11 correctly conducted studies out of almost three thousand clinical trials available in medical databases. None of the studies showed clinically significant weight loss in volunteers, although there was a positive effect on blood glucose and cholesterol indicators. However, such effects also require additional verification.

What are the risks of those who try to lose weight on vinegar?

Consuming undiluted vinegar can damage the esophagus and prevent people who want to lose weight from drinking it. Deliberately trying to poison oneself with vinegar essence can also cause similar damage. However, even diluted vinegar, when consumed over an extended period, can be detrimental to health:

• Irritate the throat;
• Damage tooth enamel;
• Decrease blood potassium levels when taken with diuretics.

It is not recommended for people with diabetes to take vinegar without consulting their doctor since acetic acid in vinegar can lower blood glucose levels. Adjusting the doses of the medication taken may be required.

For most people, taking a dose of 1-2 teaspoons of table vinegar diluted with a glass of water or added to food, such as a salad dressing, is considered safe.

Studies typically use a higher dosage of 20-30 ml of vinegar, equivalent to 1.5-2 tablespoons. However, none of the studies have been conducted for more than three months. Therefore, the health effects of taking such high doses of vinegar over an extended period are unknown.