How effective is apple cider vinegar pills for weight loss?

Diet trends come and go all the time, and the apple cider vinegar (ACV) craze is no exception. Some claim that drinking a small amount or taking it as a supplement in the form of apple cider vinegar pills before meals can help reduce your appetite and burn fat.

You know how even taking a sip of apple cider vinegar feels like ingesting pure acid? With ACV pills, the vinegar is dehydrated and put into a capsule or tablet, so you get to side-step that icky taste issue. By taking ACV pills, you can allegedly receive all the health benefits of drinking ACV without burning your esophagus.

It's a good idea in theory, but it's not that simple. "Because vinegar is acidic, some people don’t tolerate it all that well," Leslie Bonci, RD, the owner of Active Eating Advice, previously told Women's Health. She adds that the vinegar can be especially irritating for those prone to stomachaches or digestive issues like inflammatory bowel disease.

But the truth is there is very little scientific evidence to support that either ACV or the pills can help you lose weight. Also, consuming apple cider vinegar on the reg can cause unwanted side effects, including acid reflux, bloating, and low potassium levels.

If you are wondering whether apple cider vinegar pills are more effective for weight loss than sipping the vinegar and about their safety, here are the answers from health experts.

What are the potential benefits of apple cider vinegar?

The vinegar has plenty of supposed health benefits, which is why ACV pills were created. It's worth mentioning that the benefits below are tied only to the vinegar though, and haven't been linked to the pills.

A recent review found apple cider vinegar could potentially have some positive effects on blood glucose and cholesterol levels and may therefore reduce the risk of cardiovascular diseases.

Acid helps break down food, so apple cider vinegar may help people with lower stomach acid levels digest, says Sonya Angelone, RDN. “Someone with low stomach acid will feel like the food stays in their stomachs longer or they feel bloated after eating,” she says. One possible solution: Add a tablespoon of apple cider vinegar to a glass of water and drink with your meal.

Some people claim ACV can help combat a sore throat, but this one is a little less direct. Apple cider vinegar “has good bacteria that are thought to enhance the immune system and help with allergies,” says Ayesha Cheema, MD, a primary care physician with Mercy Personal Physicians at Columbia. So, if you’re prone to getting seasonal throat pain, this might help—although probably not as well as following good hand hygiene and taking allergy medication as prescribed by your doctor.

Drinking vinegar straight can be harmful to tooth enamel, cause throat irritation, and indigestion in some people, says Mia Syn, RD. “Taking apple cider vinegar in pill form may be a better alternative since acid is no longer coming in direct contact with the throat or tooth enamel,” she adds.

If you have heard the rumor that apple cider vinegar can help with yeast infections, it is partially true. “While some research has shown that apple cider vinegar can inhibit the growth of Candida in a laboratory setting, there is no firm evidence to show that apple cider vinegar is effective at combating yeast overgrowth in the human body,” says Amy Roskin, MD, JD, a gynecologist and the chief medical officer at The Pill Club.

For this reason, Dr. Roskin stresses that it's important to not rely on DIY remedies, like ACV, to treat a yeast infection. “You should especially avoid any topical use of apple cider vinegar in the vaginal area, such as adding it in a bath, as this can cause burning and irritation,” she says.

Its antibacterial properties make apple cider vinegar helpful at fighting acne—although definitely dilute it before applying it to your skin. ACV can also be used as a hair rinse to boost shine since it clears away built up product and flattens the hair cuticle. It can even help with your scalp’s pH balance and combat dandruff, says Dr. Cheema.

What are the supposed benefits of apple cider vinegar pills?

Apple cider vinegar contains acetic acid, which research suggests may be responsible for its supposed health benefits, such as appetite regulation and weight loss, Syn says.

However, there has been very little, if any, research conducted on the effects of apple cider vinegar pills. The supposed benefits of apple cider vinegar like the ones listed above are based on liquid apple cider vinegar and its active compound of acetic acid, not ACV pills.

So, it's difficult to say whether these supplements will have the same effects or work the same way as the liquid form. Plus, much of the evidence on the beneficial effects of ACV came from animal studies involving mice and rats. It's not clear how the findings translate to humans yet.

Okay, so ACV pills probably don't have any proven benefits at this point. But are they safe to try anyway?

Because ingesting ACV in liquid form is generally considered safe (minus irritation and even nutritional deficiencies if you take it too far), people may assume that taking ACV pills is equally harmless and simply more convenient. But none of the small, inconclusive studies that have been done on apple cider vinegar have studied the pill form—only the liquid. So, really, no one knows if they're safe for sure.

Additionally, taking any kind of supplement is considered a “buyer beware” situation, says Vanessa Rissetto, RD, a co-founder of Culina Health—and ACV pills are no different. “Supplements are not regulated by the FDA, so you never actually know what you are getting in them,” she explains. “They may say there is apple cider vinegar in there, but research has shown that with supplements often it is not the exact amounts, or even what they claim to be providing.”

If you are interested in adding ACV pills to your routine, Syn offers the following advice: “The recommended dosage of apple cider vinegar pills may be similar to what appears to be safe in liquid form, which is about one to two tablespoons daily."

How do the pills compare to drinking ACV for weight loss?

The fact that most ACV research has been done on animals (like this rat study, that found ACV lowered blood sugar and insulin levels) or in very small groups of people shows that there isn't really a solid basis for any health-related claims. Whether you're popping pills or chugging the stuff, it's not likely to make a huge difference in your weight or health.

That said, it’s important to remember that the vinegar, at least, has been studied, and products sold in stores need to be compliant with FDA standards. It hasn’t been proven to offer any real benefits, but you do know what you’re getting.

The pills, on the other hand, exist in a pretty unregulated gray area. We have literally no idea what they can or can’t do. (Probably nothing, but at least with the straight-up vinegar, we have a better idea of what’s possible.)

Are there any possible side effects of ACV pills that I should be worried about?

Frances Largeman-Roth, RDN, the author of Eating in Color, warns that while she wouldn’t really recommend ACV pills for anyone, and there may be actual risks for certain groups of people: “Diabetics should absolutely avoid them, as they may lower their blood sugar levels, and women who are pregnant or breastfeeding—or anyone under a doctor’s supervision—should also steer clear.”

These pills may also just make you feel crappy: One study found that people who consumed a drink with 25 grams of apple cider vinegar with breakfast felt significantly more nauseous than people who didn't. And another case study showed that consuming a large amount of ACV over time (six years in this example) could potentially lower your potassium levels, which is definitely not a good thing and can cause muscle twitches or weakness.

Still curious about ACV pills? *At least* keep the following advice in mind.

It's tempting as hell to believe that losing weight may be as simple as popping a few supplements, but sorry, no. “There's no magic pill for weight loss,” says Rissetto. “As for ACV pills, more human studies are needed to understand how and if they work for maximum efficacy.”

Largeman-Roth agrees, calling ACV pills a waste of money, at the very least. “A 16-oz bottle of organic apple cider vinegar is just $4.99, while a bottle of 60 pills is between $16 and $18,” she says. “If you’re a healthy individual who wants to see if apple cider vinegar helps you in any way, I’d suggest going with the actual vinegar. You can use it in a salad dressing or blend it into a smoothie.”

The bottom line: There is no evidence that shows ACV pills can help you lose weight or offer any real health benefits. If you want to give them a shot, take a small amount per day (like one to two pills) and check with your doc first if you're taking meds for a pre-existing condition.

Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons. Her reported features and personal essays on parenting and women's health have appeared at On Parenting from The Washington Post, Real Simple, Women's Health, The Writer, Today's Parent, and Romper, among others. In her so-called "free time," Sarah is an amateur baker, homeschooler, and aspiring novelist.

Kristin Canning is the features director at Women's Health, where she assigns, edits and reports long-form features on emerging health research and technology, women's health conditions, psychology, sexuality, mental health, reproductive justice, wellness entrepreneurs, women athletes, and the intersection of health, fitness, and culture for both the magazine and the website. She's worked in health media for seven years, holding prior positions at Health, SELF, and Men's Health. When she's not writing and editing, you can find her running, hiking, biking, dancing, listening to podcasts, or planning her next outdoor adventure.

Ashley Martens is a Wellness Writer based in Chicago, Illinois. With a digital marketing background and her knowledge of general nutrition and a lifelong passion for all things health and wellness, Ashley covers topics that can help people live happier and healthier lives. 

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