We’ve read plenty of stories on social media touting apple cider vinegar (ACV) as a belly fat-melting elixir that can help you lose weight. But what exactly is it and does it actually work for weight loss? To start, it’s important to know that apple cider vinegar is made by crushing apples, squeezing out the juice. Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol. In a second fermentation step, the alcohol is converted into vinegar bacteria. Many holistic health experts and Instagram influencers swear by the stuff, but whether ACV will really help you squeeze into a smaller pair of jeans isn’t so straightforward. Here’s what experts and the research actually say about apple cider vinegar for weight loss.

The science behind apple cider vinegar for weight loss

Let’s get one thing clear upfront: There’s only a small amount of evidence directly tying ACV to weight loss in humans. One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 pounds in 12 weeks. On the other hand, those who cut the same number of calories but didn’t consume ACV lost only 5 pounds.

ACV seems to have properties that could potentially support your weight-loss efforts. For instance, another study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes.

That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks. So if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed.

So should you try drinking apple cider vinegar for weight loss?

Drinking ACV alone isn’t going to help you shed excess pounds, but it could support the efforts that we know work for weight loss (like eating a healthy diet and exercising more). And it won’t likely hurt you, as long as you don’t overdo it.

Like all vinegar, ACV’s high acidity can irritate your throat and strip tooth enamel, Johnston says. Plus, “the acidity could bother you if you experience reflux,” adds Rissetto. Stick with a tablespoon no more than twice daily, and always dilute it in eight ounces of water. ACV should never be consumed straight.

How to add apple cider vinegar to your diet for weight loss

Wondering about the best time to take apple cider vinegar? You can drink a tablespoon of ACV diluted in eight ounces of water up to twice a day—ideally, before or with a meal. That’ll increase the chances that the ACV will boost your satiety and help keep your blood sugar steady.

If you can’t stomach the idea of drinking vinegar, think about working it into your meals instead. Add a tablespoon of ACV to your smoothie.

To maximize the health benefits, choose an ACV that’s labelled raw and unfiltered. Unfiltered versions contain proteins, enzymes, and healthy bacteria from the vinegar starter or mother.