Can a daily apple cider vinegar shot help you lose weight? Here’s the truth

Apple cider vinegar (ACV) has had a place in the wellness world for years. People have long mixed it into water before meals or added it to homemade tonics in hopes of improving digestion, balancing blood sugar, or helping with weight loss. What’s changed recently isn’t the vinegar itself—it’s the format.

Ready-to-drink apple cider vinegar shots have started showing up in grocery stores, warehouse clubs, and health food stores, often blended with ingredients like ginger, turmeric, lemon, or cayenne. At the same time, social media has turned the once-at-home habit into a grab-and-go wellness ritual, with influencers and brands touting the shots as an easy addition to a morning routine.

But does taking apple cider vinegar as a concentrated shot actually offer any benefits for weight loss—or is it mostly clever packaging around an old idea?

To find out, we dug into the research and spoke with Maggie Hudspeth, RDN, Senior Manager of Coaching at Noom, to separate what’s backed by evidence from what’s mostly hype. 

We’ll look at what studies actually say about apple cider vinegar and weight loss, why one of the most widely shared studies was later retracted, and whether taking it as a shot offers any advantage over simply using apple cider vinegar in your food.

What is an apple cider vinegar shot?

An apple cider vinegar shot is a small, concentrated dose of vinegar—typically 1 to 2 tablespoons—mixed with a bit of water and drunk quickly, often on an empty stomach first thing in the morning. Some people still mix their own at home, but pre-made, ready-to-drink (RTD) versions are now widely available, too, sold in the same coolers as other bottled wellness shots at grocery stores and juice bars. You might see apple cider vinegar mixed with other ingredients like:

• Lemon or apple juice is added mostly for taste.
• Cayenne or ginger is marketed for a metabolism or digestion boost.
• Turmeric and black pepper are marketed for inflammation, following the same logic as turmeric shots sold on their own.
• Cinnamon is marketed for blood sugar support, the same pitch behind cinnamon water.
• Pink Himalayan salt is marketed for hydration and electrolytes, borrowing from the pink salt trick.
• Honey softens the sourness.

The vinegar itself comes from fermenting crushed apples twice: first the sugars turn to alcohol, then bacteria convert that alcohol into acetic acid, the compound behind vinegar’s sourness and most of its studied effects. Raw, unfiltered bottles also contain “the mother”—the cloudy, cobweb-like strands of proteins, enzymes, and bacteria left over from fermentation. It’s often marketed as a concentrated source of probiotics, similar to yogurt or kombucha.

The history of the apple cider vinegar shot for wellness and weight loss

While apple cider vinegar has seen a resurgence from social media sharing and branded shots, people using it as a healthy tonic isn’t new. Around 400 B.C., Hippocrates supposedly prescribed a mixture of vinegar and honey for coughs and other ailments. And apple cider vinegar tonics resurfaced in the 1950s, when a Vermont doctor’s bestselling book recommended daily vinegar and honey as a “cure-all.”

ACV’s specific reputation as a modern health tonic dates back further than most people assume, too—health guru Paul Bragg, of the popular Bragg’s apple cider vinegar, began selling unfiltered, “with the mother” vinegar in the early 1900s, and it’s largely his marketing that’s behind the vinegar you still see on grocery shelves today. 

The shot itself is much newer. Wellness brands started packaging ACV into small, ready-to-drink shots alongside ginger and turmeric around the mid-2010s, and the format really took off as a social media ritual over the past several years—helped along by a pandemic-era surge in interest in anything marketed as immune support. So while the ingredient has a long history, the daily shot habit is closer to a decade old, and its biggest growth has come recently. Nearly a century later, the Bragg brand has also come around to the trend: it now sells its own ready-to-drink ACV shots in flavors like honey and ginger-turmeric, right alongside the raw vinegar it built its name on.

“People are often surprised that vinegar as a health tonic isn’t a new idea at all,” Hudspeth says. “What’s changed is the packaging—it used to be a splash in water, and now it’s a shot people take all at once.”

Why are apple cider vinegar shots so popular?

Much of the appeal comes down to how many things ACV is supposed to fix. What started as a digestive aid has expanded into a long list of claims—weight loss, clearer skin, better hair, more energy, and “detoxification”—that make a single, relatively affordable ingredient feel like it’s worth building a daily habit around. That kind of do-everything promise is a big part of what makes a wellness trend spread in the first place: it’s a lot easier to commit to one habit than to ten. It’s the same pattern behind the baking soda and lemon juice shot, the turmeric hack, and clove water—different ingredient, same appeal of a simple, cheap fix.

Cost and format help it stick, too. A bottle of vinegar runs a few dollars, a much easier sell than most weight-loss products, and the shot format lets it borrow credibility from the broader wellness-shot category—ginger, turmeric, and wheatgrass shots that typically retail for around $4 for a 2-ounce bottle at a juice bar or health food store—where a homemade version feels both thrifty and legitimate.

The market has grown right along with the trend. ACV was among the top flavors in new functional-shot product launches between 2017 and 2022, and it’s no longer just a DIY habit—grocery stores and health food shops now stock premade, ready-to-drink shots, plus gummies and capsules for people who want the ingredient without the taste. What started as something people mixed in their own kitchen is now a full product category.

Does apple cider vinegar actually help you lose weight?

Some studies suggest it’s possible ACV could help with weight loss, but the results are inconsistent. Part of what makes this topic hard to pin down is that the most attention-grabbing claim in recent years turned out to be wrong: a widely shared study reported dramatic weight-loss results, made headlines around the world, and was later retracted after other researchers couldn’t verify its findings. Here’s what happened with that study, and what the more reliable research actually shows once it’s set aside.

The apple cider vinegar weight loss study that went viral—and got retracted

In 2024, a study assigned participants to drink either 1 teaspoon, 2 teaspoons, or 1 tablespoon of ACV daily. The highest-dose group reportedly lost an average of 13 to 17 pounds—about 9% of body weight—in just 12 weeks. It made international headlines. But in September 2025, the study was pulled after outside statisticians tried to check the results, couldn’t reproduce them, and found a string of errors, unreliable raw data, and other red flags.

The numbers never really added up in the first place. Outside scientists pointed out that hitting those results would have meant participants were burning calories at a rate close to what’s seen with GLP-1 medications like semaglutide—all from a couple of teaspoons of vinegar a day. Reporting on the retraction noted that nutrition experts had questioned the claims from the start. If you saw a headline about ACV rivaling prescription weight-loss drugs sometime in 2024, this was almost certainly the source—and it should no longer be cited or relied on for dietary decisions.

“This is a good reminder to be skeptical of any single study that sounds too dramatic, especially when it’s about something as simple as vinegar,” Hudspeth says. “A retraction doesn’t happen often, and when it does, it’s worth asking why that particular result went viral in the first place—usually because it told people exactly what they were hoping to hear.”

What the research really shows about apple cider vinegar and weight loss

Set the retracted study aside, and the picture gets murkier, not clearer. One large analysis of several studies found that daily ACV intake was linked to “statistically significant,” modest reductions in body weight, BMI, and waist circumference, with the largest effects at around 2 tablespoons per day over 4 to 12 weeks. But an earlier analysis of a different set of studies found no significant effect on BMI or waist circumference at all. In practical terms, the more favorable numbers work out to somewhere in the range of a few pounds over a few months—not the double-digit drops the retracted study claimed, and not something every analysis agrees on.

“That’s a real signal, but it’s a small one, and it comes with an asterisk,” Hudspeth says. “Some of the studies in that analysis had real limitations, including unclear or high risk of bias. This isn’t the kind of evidence that should anchor a weight-loss plan—it’s more like a minor assist alongside the habits that actually move the needle.”

How apple cider vinegar might affect appetite and blood sugar

The most consistent findings involve how acetic acid affects digestion, not fat itself. One study found that adding vinegar to a meal that included bread lowered the blood sugar and insulin spike that followed, and made people feel fuller—the more vinegar they had, the bigger the effect. Other research has found that vinegar can slow down how fast food leaves your stomach, which may help you feel full longer after eating.

Put together, here’s the likely story: vinegar may soften a blood sugar spike and slow digestion a bit, and both of those could nudge someone toward eating a little less at their next meal. That’s a real, evidence-backed effect. It’s also a much smaller and less exciting story than “melts fat,” which is probably why it rarely makes the viral version of this trend.

“The blood sugar and fullness piece is the most legitimate part of this whole trend,” Hudspeth says. “But it’s a small, short-term effect from one meal, not evidence that a daily shot rewires your metabolism. People tend to hear ’affects blood sugar’ and jump straight to ’burns fat,’ and that’s a bigger leap than the research supports.”

Is apple cider vinegar good for weight loss on its own?

No, but no single food or drink is. Even the more favorable studies show a small effect on body weight and appetite when ACV is taken consistently over weeks—not a standalone weight-loss method, and not something every study agrees on. Treat it the way you’d treat any minor dietary tweak: a possible small assist alongside the things with much stronger evidence behind them, like a calorie-appropriate eating pattern, adequate protein and fiber, and regular movement.

Benefits of apple cider vinegar shots

So what are the benefits of apple cider vinegar shots? Beyond the weight-related claims, ACV has a few areas of real, if modest, supporting research:

• Post-meal blood sugar: Multiple studies, including the one mentioned above, show vinegar can blunt the blood sugar and insulin spike after a carb-containing meal.
• Satiety: The same acid-slowed digestion that helps blood sugar may also extend how full you feel after eating.
• A low-calorie stand-in for less healthy drinks: Because a diluted ACV shot has close to zero calories, using it in place of a sugary drink is a reasonable swap—though the benefit comes from what you’re not drinking, not from the vinegar itself.

What it hasn’t been shown to do: “detox” the body, meaningfully change your pH, or replace the liver and kidneys, which already handle detoxification. The alkalizing theory behind many vinegar and baking soda trends misunderstands how tightly the body regulates its own pH regardless of what’s swallowed.

“I’d rather someone use apple cider vinegar because they genuinely like the taste in a salad dressing or a marinade than force down a shot every morning chasing a detox effect that isn’t supported,” Hudspeth says. “The food version gets you the same acetic acid benefits.”

Are apple cider vinegar shots safe?

Generally yes in moderate, diluted amounts. In an undiluted “shot” format, ACV can cause a few issues.

Apple cider vinegar shots and tooth enamel risks

ACV is acidic enough to soften tooth enamel with overexposure. The American Dental Association notes that regular drinking can erode enamel and has also been linked to esophageal ulceration, burning, and low potassium in some cases. 

Who should avoid apple cider vinegar shots?

“Anyone with acid reflux, ulcers, gastroparesis, or swallowing issues should be especially careful, since a shot format hits already-sensitive tissue with concentrated acid,” Hudspeth says. “I’d also flag anyone on diabetes medication, insulin, diuretics, or digoxin—vinegar can lower blood sugar and potassium on its own, and stacking that with certain medications can push things too far without medical supervision.”

How to take apple cider vinegar shots safely

If you want to try apple cider vinegar shots, a few adjustments cut most of the real risk:

• Dilute it. Mix 1 to 2 tablespoons of ACV into at least 8 ounces of water rather than drinking it straight.
• Use a straw. This limits how much acid actually touches your teeth.
• Rinse, don’t brush, right after. Swish plain water afterward, and wait at least 30 minutes before brushing—acid-softened enamel is easier to scrub away.
• Time it with food. Taking it alongside or right before a meal, rather than on an empty stomach, reduces stomach and throat irritation.

How many apple cider vinegar shots should you take a day?

Once or twice a day, at most. More frequent or more concentrated use raises the risk of enamel and digestive irritation without adding extra benefit—the research showing modest weight-related effects used doses in the range of 1 to 2 tablespoons daily, not multiple shots.

How to make an apple cider vinegar shot: Basic recipe

Here’s a diluted version that follows the safety tips above.

• 1 tablespoon raw apple cider vinegar
• 4 ounces water
• Optional: juice of half a lemon, a small pinch of cayenne, or a pinch of ground turmeric with black pepper

Stir together and drink with a meal, rather than on an empty stomach. 

If you want something with some more flavor, this apple pie-inspired shot adds cinnamon, vanilla, and a splash of apple juice to soften the tang.

Apple cider vinegar shots: FAQs

Do apple cider vinegar gummies or pills work for weight loss?

Gummies and capsules sidestep the enamel and throat-irritation issue since they skip direct liquid contact, but they come with their own trade-offs: dosing is inconsistent across brands, and gummies often add sugar. If the appeal of a shot is really about avoiding the taste of liquid vinegar, a diluted shot taken with a straw and a meal is generally a more predictable and controllable option than an unregulated gummy or capsule.

Does apple cider vinegar break a fast?

No, not in the amounts most people use. A tablespoon or two has only a few calories and virtually no carbs, which isn’t enough to meaningfully raise insulin or pull you out of a fasted state. Gummies are a different story, since some contain added sugar—check the label if you’re fasting. Read more: 11 things that don’t break a fast (and 4 that do)

Will apple cider vinegar target belly fat specifically?

No. Vinegar doesn’t burn fat from any one area of the body. Any weight loss tied to ACV comes from small effects on appetite and blood sugar overall, not spot reduction, which isn’t something any food or drink can do.

What’s the best type of apple cider vinegar to buy?

It doesn’t matter much for weight loss or blood sugar. Raw, unfiltered vinegar with “the mother” is the most popular choice, but that’s mostly about marketing and tradition, not proven extra benefits—the research on weight and blood sugar is based on the vinegar’s acetic acid content, which filtered and unfiltered versions both have. Pick whichever one you actually like using.

Can you take an apple cider vinegar shot every day?

Yes, for most healthy adults, as long as it’s diluted, taken with food, and kept to a tablespoon or two a day. Daily use is exactly what the research on modest benefits is based on—it’s undiluted, frequent, or excessive use that raises the real risks.

The bottom line: Apple cider vinegar shots won’t help you lose weight on their own

Apple cider vinegar has been part of health folklore for generations. What’s changed isn’t the vinegar itself—it’s the way it’s now packaged, marketed, and promoted as a quick daily wellness habit.

Once you set aside the retracted study that fueled many of the biggest weight-loss headlines, the picture becomes much more realistic. The remaining research suggests apple cider vinegar may have small effects on appetite, blood sugar, or weight for some people, but it’s unlikely to make a meaningful difference on its own.

“If you like the ritual of it, there’s no harm in keeping it around as long as you’re diluting it and being smart about your teeth,” says Hudspeth. “Just don’t let it replace the things that actually drive weight loss—eating enough protein and fiber, moving regularly, and sleeping well. Apple cider vinegar was never going to do that job on its own.”

If drinking diluted apple cider vinegar before a meal is a habit you enjoy, there’s little reason to stop—as long as you’re using it safely and your expectations are realistic. Think of it as one small choice in a much bigger picture. The habits that consistently move the needle on weight—your overall eating pattern, regular movement, sleep, and sustainable routines—are still doing the heavy lifting. 

If you’re looking for more healthy weight loss strategies, download Noom on iOS and Android.