Apple Cider Vinegar
Fermented apple-derived vinegar. The main component, acetic acid, may blunt post-meal blood glucose spikes. Multiple studies examine its role in weight management, appetite suppression, and blood sugar regulation.
An ingredient with still-limited research
Buy
(PR)The links below include affiliate links (PR).
Effects reported in research
May slightly blunt post-meal blood glucose rise when taken before meals
Short-term appetite suppression and reduced food intake reported in some studies
Small RCTs show modest reductions in body weight and body fat
Dosage & timing
- 15–30 ml (1–2 tablespoons) diluted in water before meals.
- Follow product instructions for capsule/tablet forms.
Cautions
- •Undiluted consumption damages esophagus and tooth enamel — always dilute.
- •Caution with hypokalemia and diuretic use.
- •Possible interactions with insulin and diabetes medications.
Supporting research
Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels
Diabetes Care, 2015
同一の食事内容を異なる順序（炭水化物ファースト vs タンパク質・野菜ファースト）で摂取した際の食後血糖値・インスリン値を比較したRCT。野菜・タンパク質・脂質を先に食べてから炭水化物を摂る順序では、炭水化物ファーストと比較して食後血糖値の上昇が有意に抑制された。
Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults
Obesity, 2010
低カロリー食介入中に食前500mLの水摂取を追加したグループと非摂取グループを比較した12週間RCT。食前水摂取グループは非摂取グループより平均2kg以上多く体重が減少した。水が食欲を抑制し食事量を自然に減らすメカニズムが示唆された。
Similar supplements
Alpha-Lipoic Acid (ALA)
Confidence: ModerateAlpha-lipoic acid (racemic mixture of R- and S-isomers)
A versatile antioxidant that functions in both water- and fat-soluble environments. Studied for improving insulin sensitivity, enhancing glucose uptake, and regenerating other antioxidants (glutathione, vitamins C and E).
Inulin
Confidence: ModerateInulin (chicory root-derived fructan)
A soluble dietary fiber (prebiotic) from chicory root. Serves as food for intestinal bifidobacteria and lactobacilli, improving gut microbiota. Blunts post-meal blood glucose spikes and supports satiety.
Psyllium Husk
Confidence: HighPsyllium husk (Plantago ovata seed husk)
A psyllium seed husk with high viscous soluble fiber. Forms a gel in the gut with extensive research backing for cholesterol absorption reduction, blood sugar regulation, and bowel regularity.
Last checked: