On social media, apple cider vinegar is considered a cure-all for belly fat, high blood sugar, and sluggish digestion. In reality, the European Food Safety Authority (EFSA) reviewed and rejected a health claim regarding digestion back in 2009, and one of the most cited weight loss studies on apple cider vinegar has since been retracted due to methodological flaws—yet it continues to be cited by many advice sources as proof. This article assesses which current evidence actually holds up, where apple cider vinegar supplements like capsules and gummies reach their limits, and why the mineral chromium, contained in some products, actually has an EFSA-verified effect on metabolism and blood sugar.
TL;DR
According to the EFSA, there is insufficient evidence for apple cider vinegar itself having any digestive, fat-burning, or blood-pressure-lowering effects. A widely cited Lebanese weight loss study was retracted due to quality deficiencies. Smaller studies suggest short-term effects on blood sugar and satiety; a current 2025 meta-analysis shows only a minor effect on weight and BMI. Chromium is much better evidenced: according to the EFSA, this mineral contributes to normal macronutrient metabolism and the maintenance of normal blood glucose levels—and is included in some apple cider vinegar supplements.
What is apple cider vinegar—and what is it supposed to do?
For apple cider vinegar, apples are first fermented into cider, which is subsequently turned into vinegar using acetic acid bacteria. Only a portion of the vitamins and secondary plant compounds in the apple carry over into the vinegar—slightly more in cloudy vinegar than in clear. The mineral content per 100 grams is roughly equivalent to that of 100 grams of apples, falling below the legal minimum threshold of 15 percent of the reference value required to officially advertise apple cider vinegar as a source of potassium, magnesium, or calcium. The actual active ingredient to which most advertised effects are attributed is acetic acid, which apple cider vinegar contains at about 5 percent.
Apple cider vinegar and digestion: What the EFSA really says
The EFSA scientifically reviewed the claim that apple cider vinegar promotes bowel function in 2009 and concluded in its official opinion that no cause-and-effect relationship could be established between apple cider vinegar and improved intestinal motility. Consequently, no corresponding health claim has been approved for apple cider vinegar products in the EU to this day. According to the Consumer Advice Center (Verbraucherzentrale), there is also insufficient scientific evidence for a fat-burning effect, improved skin health, or blood-pressure-lowering effects from taking apple cider vinegar capsules. Anyone looking to purchase an apple cider vinegar supplement primarily for digestive issues or high blood pressure should adjust their expectations based on the current body of research.
Apple cider vinegar and blood sugar: Short-term effects, but no miracle
The best-studied area is the acute effect of vinegar on blood sugar following a carbohydrate-rich meal. A frequently cited study of healthy adults showed that vinegar taken with a bread meal could lower the post-meal rise in blood sugar and insulin while simultaneously increasing satiety. A systematic review with meta-analysis from 2023 reached similar indications regarding the positive effects of apple cider vinegar on cardiometabolic risk factors after evaluating several clinical studies. The underlying mechanism is not definitively understood—delayed gastric emptying and an influence on carbohydrate digestion are among those discussed. Important for perspective: these studies predominantly investigated short-term effects after a single meal with small participant numbers—they provide no reliable data on permanent blood sugar reduction through the regular intake of capsules or gummies.
Apple cider vinegar and weight loss: The retracted study still being cited
Hardly any study has been shared as "proof" of the weight-loss-promoting effect of apple cider vinegar in recent years as often as a randomized, placebo-controlled study published in 2024 in the journal BMJ Nutrition, Prevention & Health. It involved 120 overweight young people from Lebanon who consumed 5, 10, or 15 ml of apple cider vinegar daily for 12 weeks. What many guide sites and social media posts fail to mention: this study has since been retracted by the journal due to significant methodological flaws. It therefore cannot serve as evidence for a weight-loss effect—even though it continues to be cited on many comparison portals.
What remains of the evidence after subtracting this study is quite modest: A systematic review with meta-analysis from 2025 (published in the journal Nutrients) examined the effect of apple cider vinegar on body composition in people with obesity and/or type 2 diabetes and concluded that regular apple cider vinegar consumption can slightly reduce body weight and BMI—however, the effect was minor. An older study on rats on a high-fat diet additionally showed a potential fat-reducing effect, but as an animal study, this cannot be directly extrapolated to humans. For a reliable assessment, large, independent, long-term human studies remain missing.
Safety: Tooth enamel, the liver, and when to be cautious
Apple cider vinegar is generally considered well-tolerated but is not entirely without risk. Those who regularly drink pure, liquid apple cider vinegar should rinse their mouth with water afterward and not brush their teeth immediately, as the acid can damage tooth enamel. This caution applies primarily to the liquid form—with capsules and gummies, the acid does not come into contact with the teeth. Occasionally, the medical literature has reported liver damage in connection with high-dose apple cider vinegar consumption; the Consumer Advice Center therefore advises people with liver conditions to consult a doctor before regular use. Raw, unpasteurized vinegar products have also been linked in the past to isolated cases of foodborne infections—a risk that does not apply in the same way to standardized, pasteurized capsules and gummies. In the case of existing illnesses, especially of the liver, as well as during pregnancy and breastfeeding, intake should generally be discussed with a doctor or pharmacist.
Capsules, gummies, or liquid apple cider vinegar: What is the difference?
The three common forms of administration differ primarily in dosage, tolerability, and taste.
| Form | Pros | Cons |
|---|---|---|
| Liquid (diluted) | Traditional form, flexible dosage | Sour taste, risk to tooth enamel and esophagus if taken undiluted |
| Capsules | No sour taste, no tooth contact, easy to dose | Acetic acid content declared differently depending on the manufacturer |
| Gummies | Pleasant taste, high compliance, often combined with other nutrients | Often contain small amounts of sweeteners; look for sugar-free formulas |
The Consumer Advice Center points out that the vitamin content advertised in capsules usually does not come from the apple itself but is added specifically as synthetic vitamins—identifiable on the ingredients list, where added vitamins are listed by name (e.g., "Vitamin C") rather than as a natural source (e.g., "Vitamin C from Acerola Extract"). A transparent product therefore lists both the amount of apple cider vinegar per serving and all added nutrients individually.
The actually well-proven active ingredient: Chromium
Some apple cider vinegar supplements—including Veyt™ Apple Cider Vinegar Gummies—additionally contain the mineral chromium. Unlike apple cider vinegar itself, there are two health claims for chromium officially approved by the EFSA based on Regulation (EU) No 432/2012:
- "Chromium contributes to normal macronutrient metabolism"
- "Chromium contributes to the maintenance of normal blood glucose levels"
These are legally verified statements regarding normal metabolic function—not medical claims and not statements about treating diabetes or other diseases. Anyone deciding on an apple cider vinegar supplement should therefore look less at the apple cider vinegar content alone and more at whether additional, actually EFSA-verified ingredients like chromium are included.
Dosage: How much apple cider vinegar makes sense?
For apple cider vinegar, there is no official consumption recommendation from the DGE (German Nutrition Society) or EFSA due to a lack of approved health claims. In the studies cited, amounts between 5 and 15 ml per day were investigated in liquid form, diluted in water. The Consumer Advice Center considers one to two teaspoons of fruit vinegar daily, taken pure or diluted, generally harmless. For capsules and gummies, the dosage recommendation provided by the manufacturer on the label applies; an arbitrary overdose provides no additional benefit, as no better effect is proven for higher amounts, but a higher risk for gastrointestinal issues does exist.
Frequently asked questions about apple cider vinegar
Does apple cider vinegar really help with weight loss?
A frequently cited study on this has since been retracted. A current 2025 meta-analysis shows a minor effect on weight and BMI. Apple cider vinegar can, at best, support a healthy diet, but not replace it.
Does apple cider vinegar lower blood sugar?
Studies show a short-term effect on blood sugar spikes after a carbohydrate-rich meal. A lasting, clinically relevant reduction in blood sugar through regular capsule or gummy intake is not sufficiently evidenced.
Does apple cider vinegar promote digestion?
No. The EFSA reviewed this claim in 2009 and found that no cause-and-effect relationship was proven. A corresponding health claim is not approved for apple cider vinegar in the EU.
Are capsules or gummies as effective as liquid apple cider vinegar?
The acetic acid content in capsules and gummies is declared differently depending on the manufacturer and is not always directly comparable to the liquid amounts used in studies. However, capsules and gummies avoid the sour taste and tooth contact with the acid.
How much apple cider vinegar should I take daily?
There is no official DGE or EFSA consumption recommendation for apple cider vinegar. Studies investigated 5 to 15 ml of liquid apple cider vinegar per day. For capsules and gummies, the manufacturer's instruction on the label applies.
Does apple cider vinegar have side effects?
Regular contact with pure, liquid apple cider vinegar can attack tooth enamel. Liver damage has been reported in isolated cases of high-dose consumption. People with liver conditions should consult a doctor before use.
What does chromium have to do with apple cider vinegar supplements?
Some apple cider vinegar supplements additionally contain chromium. Unlike apple cider vinegar itself, chromium has two EFSA-approved claims: It contributes to normal macronutrient metabolism and the maintenance of normal blood glucose levels.
Conclusion: Who benefits from an apple cider vinegar supplement
Anyone buying apple cider vinegar capsules or gummies as a sole weight loss or digestive aid will be disappointed by the current state of research: The strongest advertising claim—the retracted Lebanese weight loss study—is no longer a reliable foundation, and the EFSA has expressly denied a digestive effect. Realistically, what remains is a potential, minor effect on blood sugar and satiety within the framework of an overall balanced diet, as described in our Weight Loss Guide for Women. Those who still decide to use a supplement will benefit most from products that additionally contain actually EFSA-verified active ingredients like chromium, rather than relying solely on the apple cider vinegar content.
Relevant Guides at Veyt
- 30-Day Weight Loss: The Realistic Plan for Women, for context within an overall weight loss strategy.
- Sugar-Free Electrolyte Powder: What Does It Really Do?, for context on other metabolic supplements.
- Magnesium Effects: What Studies Really Show About Muscles, Sleep, and Stress, another example of honest, evidence-based assessment of dietary supplements.
Sources: EFSA Journal 2009 – Scientific Opinion on Apple Cider Vinegar and Bowel Motor Function, Regulation (EU) No 432/2012 – List of Permitted Health Claims (Chromium), Verbraucherzentrale – Dietary supplements with (apple cider) vinegar: Effect not proven (as of 10.11.2025), Abou-Khalil et al. 2024, BMJ Nutrition, Prevention & Health – retracted study, Castagna et al. 2025, Nutrients – Systematic Review & Meta-Analysis, Ostman E et al. (2005), Eur J Clin Nutr 59(9):983-8 – Vinegar and postprandial blood sugar, Bouderbala H et al. (2016), Ann Cardiol Angeiol 65(3):208-13 – Animal study on rats, Tehran SD et al. (2023), Current Medicinal Chemistry – Systematic Review & Meta-Analysis on cardiometabolic risk factors, Gaaz W (2025), MMW Fortschritte der Medizin – Case report on liver damage caused by apple cider vinegar. This article does not replace individual medical advice.
