Weight management is a common health goal for many people, and various natural remedies have been explored for their potential benefits. One such popular option is apple cider vinegar (ACV), a fermented liquid made from crushed apples. When consumed regularly in small amounts—typically diluted in water—ACV is believed to aid in weight loss and improve digestion. Some studies suggest it may help regulate blood sugar levels, reduce appetite, and enhance metabolism, although evidence is still emerging. While it’s not a miracle solution, incorporating ACV into a balanced lifestyle may offer modest health benefits when used correctly.
Dr. Eric Berg recently explained several effects he says occur in your body when you start drinking apple cider vinegar.
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What Happens When You Start Drinking ACV
ACV may help you feel fuller for longer, potentially reducing calorie intake throughout the day. Some studies suggest ACV might mildly boost metabolism, helping the body burn fat more efficiently.
Dr. Berg says that if you drink this for 2 weeks, you’ll notice that “it’s great for digestion, bloating, indigestion, acid reflux, GERD, and even heartburn!
“It’s really a lack of acid versus too much acid. ACV is really important in blood sugar control because it increases insulin sensitivity, allowing your insulin to work and regulate blood sugar better. The acetic acid in ACV can actually reduce your risk of getting kidney stones and can give you energy because the body could use acetic acid as one of its fuels,” he says, adding, “Just make sure you dilute one tablespoon of ACV in a glass of water and add a little lemon juice or cinnamon.”
The bottom line
To safely incorporate apple cider vinegar into your routine, start with 1–2 teaspoons diluted in a large glass of water or follow Dr. Berg's recipe, ideally before meals. Avoid drinking it straight, as its high acidity can erode tooth enamel and irritate your throat or stomach. Using a straw and rinsing your mouth afterward can help protect your teeth. It’s also wise to consult with a healthcare provider before beginning regular use, especially if you have underlying health conditions or take medications, as ACV can interact with certain drugs, including diuretics and insulin.
