Apple Cider Vinegar: Does It Help Shed the Pounds?

For thousands of years, individuals have used apple cider vinegar, the fermented product of crushed apples, as a health remedy for weight loss. This vinegar became well known in America in the late 1950s, when it was promoted in the best-selling book Folk Medicine: A Vermont Doctor’s Guide to Good Health by D. C. Jarvis, MD. Although recent scientific research studies are promising, the results are all preliminary. The effectiveness of drinking apple cider vinegar for weight loss is not yet proven. Vinegar is a product of fermentation. This is a process in which sugars in a food are metabolized by bacteria and yeast. In the first stage of fermentation, the sugars are turned into alcohol. Then, if the alcohol ferments longer, it results in vinegar. The word “vinegar” originates from the French word meaning “sour wine.” The main ingredient of apple cider vinegar is acetic acid. However, the vinegar also has citric, lactic, and malic acids, vitamins, mineral salts, and amino acids. Scientific evidence A 2005 study published in the European Journal of Clinical Nutrition looked at the effects of blood glucose levels and satiety of 12 people who consumed vinegar before a meal. Those who ate a piece of bread along with small amounts of white vinegar felt fuller and more satisfied than those who just ate the bread. The results showed that those who digested vinegar felt fuller after eating, in addition to having improved blood glucose levels and insulin profiles compared to people who did not take vinegar before their meal. IN 2009, a study by Japanese scientist T. Kondo, as reported in Journal of Agricultural and Food Chemistry, added support to the old folk remedy of using apple cider vinegar for weight loss. Kondo showed that consuming vinegar increased metabolism and prevented the body from storing fat after meals. How to take apple cider vinegar No official guidelines currently exist on how to use apple cider vinegar, because it is an unproven treatment. Some people take 2 teaspoons/day, mixed in a cup of water or juice. Supplements also are available in tablet form (common dosage is a 285-milligram tablet). Supplements are taken before or with meals. Side effects The risks from taking occasional, small amounts of apple cider vinegar seem low, but using apple cider vinegar over the long term or in larger amounts could have risks. Keep these facts in mind: • Apple cider vinegar is highly acidic and harsh—do not drink it without diluting it first • Drinking undiluted apple cider vinegar on a long-term basis can erode dental enamel,

damaging the teeth and the tissues in your throat and mouth • One study found a woman who got an apple cider vinegar supplement stuck in her throat,

which resulted in permanent damage to her esophagus • Vinegar has caused contact burns to the skin Risks Long-term use of apple cider vinegar may cause hypokalemia and lower bone density. If you already have low potassium or osteoporosis, talk to your doctor before using apple cider vinegar. Vinegar contains chromium, which can raise your insulin levels. If you have diabetes, check with your physician or endocrinologist before using apple cider vinegar. According to WebMD, using apple cider vinegar supplements, instead of the liquid itself, adds another layer of risk. Unlike medicines, supplements are not regulated by the US Food and Drug Administration. They are not tested for effectiveness or even safety concerns. A 2005 study looked at the ingredients of eight different brands of apple cider vinegar supplements. The researchers found that: • The ingredients listed on the box did not reflect the actual ingredients • The ingredients varied a great deal between different brands • The recommended dosages varied largely between brands Most frustrating, the chemical analysis of these samples led the researchers to doubt whether any of these brands actually contained any apple cider vinegar at all. Drug interactions People taking laxatives, diuretics, and medicines for heart conditions and diabetes should check with their doctor before using apple cider vinegar supplements or apple cider vinegar on a regular basis. The bottom line Using apple cider vinegar in recipes and as a salad dressing on an occasional basis is fine. However, when taken as a daily medical remedy, it probably will not lead to weight loss and could even cause risk and danger. While some studies of apple cider vinegar are intriguing, much more research is needed. Right now, not enough evidence is available to prove that apple cider vinegar, or any vinegar, has any health benefit for weight loss or any condition. Therefore, the benefits and risks of taking apple cider vinegar are unknown. If you are thinking about trying apple cider vinegar, talk to your doctor first. Your doctor will make sure that the apple cider vinegar will not affect other medical conditions or the effectiveness of the medicines you take. Trying to control a serious medical condition on your own with an unproven treatment is both unwise and dangerous.

References and recommended readings Griffin RM. Vitamins and supplements lifestyle guide: apple cider vinegar. Available at: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-apple-cider-vinegar. Accessed August 4, 2011. Kondo T, Kishi M, Fushimi T, Kaga T. Acetic acid upregulates the expression of genes for fatty acid oxidation enzymes in liver to suppress body fat accumulation. J Agric Food Chem. 2009;57:5982-5986. Ostman E, Granfeldt Y, Persson L, Bjӧrck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59:983-988. WebMD. Healthy eating & diet: apple cider vinegar. Available at: http://www.webmd.com/diet/apple-cider-vinegar. Accessed August 4, 2011. Zeratsky K. Apple cider vinegar for weight loss: effective? Available at: http://www.mayoclinic.com/health/apple-cider-vinegar-for-weight-loss/AN01816. Accessed July 3, 2011. Contributed by Melissa Springer, RD, LDN Review Date 8/11 G-1701