Apple cider vinegar (supplement)

Tier 3 — weak evidence · Glucose · Weight · Digestion

A 2024 review of 9 trials found modest reductions in blood sugar and body weight (about 1.2 kg over 12 weeks), but the effects are small. Liquid vinegar can erode tooth enamel and irritate the throat, so capsules are a safer option. Take with meals to reduce stomach irritation. Not a replacement for proper diet and exercise.

Dose: 750–1,500 mg/day capsule form; take with meals to reduce GI irritation