The usage of apple cider vinegar for weight loss has grown in popularity in recent years. Apple cider vinegar is a form of vinegar derived from apple cider that offers a plethora of health advantages. Due to its widespread popularity, various forms of apple cider vinegar have emerged, including liquid concentrates, capsules, and other alternative options.
There has been some discussion about apple cider vinegar capsules vs apple cider vinegar liquid for weight loss concerning their effectiveness. In this article, we will compare and contrast the apple cider vinegar capsules with apple cider vinegar liquid for the use of weight loss, along with their benefits and side effects.
Apple Cider Vinegar For Weight Loss
Apple cider vinegar (ACV) has been favored to be great for weight loss for many years. It is made by fermenting apple cider with bacteria and yeast, which turns the sugars in the cider into acetic acid. This acetic acid is believed to have many health benefits, including weight loss.
The acetic acid content has been shown to improve metabolism, leading to a higher calorie burn throughout the day1. ACV also contains enzymes that can help break down and digest fats, which may reduce the accumulation of fat in the body2,3.
Studies have also shown that ACV may help to lower blood sugar levels and improve insulin sensitivity4,5. When blood sugar levels are stable, your body is better able to burn fat for energy, which can lead to weight loss.
Additionally, ACV may help to suppress appetite and reduce cravings6. This can lead to a reduction in calorie intake, which is essential for weight loss.
Health Benefits Of Apple Cider Vinegar
Apple cider vinegar offers a range of potential health benefits. These include:
Regulates Blood Sugar Levels
ACV has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes7.
The acetic acid in ACV can help increase the production of stomach acid, which aids in digestion and can help prevent indigestion8,9.
ACV may have anti-inflammatory properties that can help reduce inflammation throughout your body, potentially reducing the risk of chronic diseases10.
Aids Weight Loss
As explained earlier, ACV can aid in weight loss by reducing fat storage, increasing metabolism, and suppressing appetite.
ACV contains beneficial acids and antioxidants that can help boost the immune system and protect the body from harmful pathogens3.
ACV has been shown to reduce levels of LDL cholesterol, also known as “bad” cholesterol, which can help reduce the risk of heart disease11,12.
Promotes Heart Health
By improving blood sugar levels, reducing inflammation, and lowering cholesterol levels, ACV can promote overall heart health and reduce the risk of heart disease13,14.
Side Effects Of Apple Cider Vinegar
While apple cider vinegar has many potential health benefits, it can also cause some side effects, especially if taken in large amounts. Here are some potential side effects of ACV:
The acetic acid in ACV can erode tooth enamel, leading to dental problems like sensitivity and cavities15,16.
ACV can cause digestive issues like nausea, diarrhea, and indigestion, especially when consumed in large amounts16.
Interaction With Medications
ACV can interact with certain medications, including insulin, diuretics, and some heart medications, potentially causing adverse effects17.
Low Potassium Levels
Consuming large amounts of ACV may lead to low levels of potassium in the body, which can cause weakness, fatigue, and muscle cramps18.
Direct application of ACV to the skin can cause irritation and burns, especially for people with sensitive skin16.
Apple Cider Vinegar Liquid
The most popular form of ACV is liquid, which may be bought at grocery stores and health food stores. Liquid ACV is versatile because you may easily include it in salad dressings, smoothies, and other dishes. Many people begin by taking a single tablespoon by mouth (or mixing it into anything) and gradually increasing the dosage to two tablespoons if necessary. If you’re new to apple cider vinegar, you might find it tough to get beyond the pungent taste19.
Apple Cider Vinegar Pills
Fermenting apples with yeast and bacteria produces apple cider vinegar. The vinegar is dehydrated in tablet form. If people don’t like the vinegar’s strong taste or smell in liquid form, you can take tablets instead. The amount of apple cider vinegar in the tablets varies depending on the brand, but one capsule normally includes 500 mg, which is comparable to two liquid tablespoons (10 ml)20.
Apple Cider Vinegar Capsules vs Apple Cider Vinegar Liquid For Weight Loss
Apple cider vinegar can be as beneficial in either form as long as the capsules contain what they claim to include. It is best to search for a reputable source because the amount of active ingredients varies from brand to brand. Essentially, this means that apple cider vinegar pills will provide the same benefits as liquid apple cider vinegar.
Since the active component, acetic acid, that causes the health advantages associated with it is present in both, it boils down to personal preference as to which form you choose to consume it in. Note there are certainly variations between each type that cause people to prefer one over the other, such as the flavor.
You could dissolve liquid ACV in water and combine it with honey to make a drink, or you could simply spoon it into your mouth. However, if you don’t like the flavor or want to drink a higher amount, an apple cider vinegar supplement may be a better option.
Drinking apple cider vinegar in liquid form is easier for the body to absorb than taking it as a tablet or capsule, but it’s crucial to note that it’s highly acidic, so drinking it on a daily basis may cause tooth enamel damage if you don’t take care. You can preserve your teeth by drinking through a straw or rinsing your mouth afterward21.
However, amid a seemingly endless range of applications, there are three primary benefits of taking it on a regular basis, with a meal, to help maintain healthy weight levels.
1. Feel Full Longer
ACV slows gastric emptying, which means your digestion slows and you feel fuller for longer22, which can lead to lower calorie intake and, eventually, weight loss (which means you won’t grab for that chocolate bar when your stomach growls at 3 p.m.).
2. Reduce Overall Body Fat
Several studies found that consuming vinegar on a daily basis resulted in significantly decreased overall body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels23.
3. Antiglycemic Properties
Consuming vinegar with a meal has been demonstrated to lower the overall glycemic index of the food, and by regulating blood glucose levels, you can prevent insulin spikes, which can contribute to a variety of other health problems24.
Dosage And Choosing A Supplement
There is no suggested or standard dosage for apple cider vinegar pills due to a lack of study.
According to current studies, 1-2 teaspoons (15-30 mL) of liquid apple cider vinegar diluted in water per day appears to be safe and provide health advantages. Most apple cider vinegar pill companies advocate similar dosages, albeit few indicate an equivalent in liquid form, and it’s difficult to verify this information23,25.
While the recommended quantities of apple cider vinegar tablets may be similar to what appears to be safe and beneficial in liquid form, it is unknown if the pills have the same qualities as the liquid.
Furthermore, because the FDA does not monitor supplements, the amount of apple cider vinegar reported in pills may not be true. The pills could also include unlisted substances26. For example, one study looked at eight different apple cider vinegar pills and discovered that their labeling and listed components were inconsistent and incorrect
Keep potential risks in mind if you want to take apple cider vinegar tablets. They are available both in-store and online. Consuming apple cider vinegar in liquid form, diluted with water, may be the most effective approach to knowing exactly what you’re ingesting20.
When To Take Apple Cider Vinegar?
Apple Cider Vinegar can be taken after meals to reduce the increase of glucose levels, which in turn combats additional food cravings – this is favored by some to optimize its anti-glycemic effect, especially if you want to lose weight. As a result, apple cider vinegar pills may help you resist food cravings, decrease blood sugar levels, and decrease body fat. Ultimately, they will likely assist you in losing excess weight and keeping it off.
However, if you wish to take it before meals, it may make you feel nauseated if ingested on an empty stomach, so take it after meals instead. They should never be taken on an empty stomach because they may irritate the lining of your stomach and induce nausea. The supplement may also have negative effects on you if you combine it with another type of prescription that interferes with its functions, so check with a doctor before taking ACV tablets or pills21,27.
Apple cider vinegar in liquid form may help with weight loss, blood sugar control, and high cholesterol levels. People who dislike the strong smell or taste of vinegar may be interested in an alternative which are apple cider vinegar pills.
It’s unknown whether apple cider vinegar pills and the liquid form are safe in comparable amounts. These supplements are not regulated by the FDA and may include varying levels of apple cider vinegar or unknown components, making it impossible to judge their safety.
If you want to gain the benefits of apple cider vinegar, drinking it in liquid form may be your best chance. You can safely achieve this by diluting it with water to drink, adding it to salad dressings, or incorporating it into soups.
1 Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pak J Biol Sci. 2008 Dec 1;11(23):2634-8. doi: 10.3923/pjbs.2008.2634.2638. PMID: 19630216.
2 Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004 Jan;27(1):281-2. doi: 10.2337/diacare.27.1.281. PMID: 14694010.
5 Cobb KM, Chavez DA, Kenyon JD, Hutelin Z, Webster MJ. Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization. Int J Exerc Sci. 2021 Apr 1;14(2):222-229. PMID: 34055150; PMCID: PMC8136602.
6 Kondo, T., Kishi, M., Fushimi, T., & Kaga, T. (2009, May 26). Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation. Journal of Agricultural and Food Chemistry; American Chemical Society. https://doi.org/10.1021/jf900470c
10 Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005 Sep;59(9):983-8. doi: 10.1038/sj.ejcn.1602197. PMID: 16015276.
11 LDL and HDL Cholesterol and Triglycerides | cdc.gov. (2022c, October 24). Centers for Disease Control and Prevention. https://www.cdc.gov/cholesterol/ldl_hdl.htm#:~:text=LDL%20(low%2Ddensity%20 lipoprotein),for%20heart%20disease%20and%20stroke.
12 Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. doi: 10.1271/bbb.90231. Epub 2009 Aug 7. PMID: 19661687.
13 Diabetes, Heart Disease, & Stroke. (2023, February 28). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
14 Fight Inflammation to Help Prevent Heart Disease. (2022, November 1). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease
15 Willershausen I, Weyer V, Schulte D, Lampe F, Buhre S, Willershausen B. In vitro study on dental erosion caused by different vinegar varieties using an electron microprobe. Clin Lab. 2014;60(5):783-90. doi: 10.7754/clin.lab.2013.130528. PMID: 24839821.
21 Vitamins, J. (2018, June 9). Apple cider vinegar – are the capsules as effective as drinking it? Just Vitamins. https://www.justvitamins.co.uk/blog/are-apple-cider-vinegar-capsules-as-effective-as-drinking-it/
22 Hlebowicz, J., Darwiche, G., Björgell, O., & Almér, L. O. (2007). Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC gastroenterology, 7, 46. https://doi.org/10.1186/1471-230X-7-46
23 Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Bioscience, biotechnology, and biochemistry, 73(8), 1837–1843. https://doi.org/10.1271/bbb.90231
24 Sugiyama, M., Tang, A. C., Wakaki, Y., & Koyama, W. (2003). Glycemic index of single and mixed meal foods among common Japanese foods with white rice as a reference food. European journal of clinical nutrition, 57(6), 743–752. https://doi.org/10.1038/sj.ejcn.1601606
25 White, A. M., & Johnston, C. S. (2007). Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes care, 30(11), 2814–2815. https://doi.org/10.2337/dc07-1062
26 Hill, L. L., Woodruff, L. H., Foote, J. C., & Barreto-Alcoba, M. (2005). Esophageal injury by apple cider vinegar tablets and subsequent evaluation of products. Journal of the American Dietetic Association, 105(7), 1141–1144. https://doi.org/10.1016/j.jada.2005.04.003