The internet is awash with wellness influencers advocating the benefits of apple cider vinegar.
While it's often promoted for weight loss, experts have challenged the idea that it's a cure-all.
Some dieters even recommend taking it before bed for this purpose, but physiotherapist Alex Lee notes that there's no strong evidence to support the claim.
When taken before food, however, it may support other metabolic factors that could influence weight loss.
"There are short trials that suggest it might help control blood sugar and help you feel more satiated if taken before food," Alex told GB News.
Apple cider vinegar alone will not cause weight loss
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While some studies suggest ACV may support weight loss, the effects are typically modest and occur gradually over several months, making it clear that it's no substitute for a healthy diet and regular exercise.
The most well-supported benefits to date are improved satiety and better blood sugar control, which may indirectly aid weight management.
To maximise these benefits, Alex suggests an optimal approach: "Mix one to two tablespoons of ACV into a full glass of water and drink it before you eat—never on an empty stomach, and not before bedtime.
"That helps prevent stomach upset and can help regulate blood sugar after meals."
"That can help you lose weight in the long term, though it's not a cure-all," he stressed.
"I've met many people wanting to lose weight appropriately, through proper weight loss, eating well, and recovery. ACV is just one very small part of that.
"So I'm well beyond aware of the big picture and not just doing something like ACV timing."
While short trials suggest ACV might help control blood sugar and increase satiety when taken before meals, the timing isn't magical.
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The expert recommended drinking apple cider vinegar waterGETTYIn fact, taking it before bed could backfire, according to Alex.
The vinegar's high acidity can trigger upset stomachs or acid reflux - that uncomfortable burning sensation in your chest-right when you're trying to sleep.
What's more, for those with GERD, nighttime ACV can be particularly troublesome, disrupting the quality of rest that's crucial for recovery and healthy weight management.
Because the popularity of diets frequently has little to do with actual evidence, dieters are encouraged to seek advice from their GP.
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