Weight Loss

Overview

Apple Cider Vinegar and Flaxseed carry medium-level evidence for modest weight loss. Apple cider vinegar at 5–30 mL daily, especially with calorie control, may reduce body weight and fat slightly and may improve HDL cholesterol and triglycerides. Flaxseed may produce small reductions in body weight and related measurements in overweight or obese people.

Vitamin B9 (Folate) does not meaningfully help weight loss and carries low ratings. Effects across supplements are generally modest and vary by dose and individual. See the heatmap and evidence reviews below for more detail.

Effect graph

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Relevant supplements

Relevant supplements sorted by DEX Score.


Flaxseed	★★★★★	Medium
Apple Cider Vinegar	★★★★★	Medium
Vitamin B9 (Folate)	★★★★★	Very Low / None

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Studies

Find individual evidence reviews for supplements sorted by DEX Score.

3 supplements for and rated at least stars. All purchase bands. No minimum star filter.

Apple Cider VinegarView supplement →

Consider purchase★★★★★

How we scored this

Effect SizeMediumEvidenceMediumTrustHigh

Evidence Review

Apple cider vinegar may help people who are overweight or obese lose a small amount of weight and reduce body fat when taken daily (5–30 mL), especially when combined with a calorie-controlled diet.
Some studies show it may also improve "good" cholesterol (HDL) and lower triglycerides but not "bad" cholesterol (LDL).
Most benefits are modest and vary with dosage and individual response.

Browse 4 studies

RCTApple cider vinegar for weight management in Lebanese adolescents and young adults with overweight and obesity: a randomised, double-blind, placebo-controlled study2024

In 120 overweight Lebanese adolescents and young adults over 12 weeks, 5–15 mL/day apple cider vinegar reduced weight, BMI, waist/hip circumference, body fat, glucose, triglycerides, and cholesterol versus placebo.

Effect: Benefit
Duration: 12 weeks
Dose: 5–15 mL/day apple cider vinegar
Population: Young adults
Ages: 12–25

View on PubMed

RCTThe improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial2023n=72

In 72 type 2 diabetes patients over 8 weeks, 30 mL/day apple cider vinegar plus diet advice lowered fasting glucose, HbA1c, LDL, and cholesterol ratios versus diet alone.

Effect: Benefit
Duration: 8 weeks
Dose: 30 mL/day apple cider vinegar
Population: Adults
Participants: 72

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RCTBeneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial2018

A randomized trial of apple cider vinegar plus calorie restriction for overweight adults; no abstract text is available to summarize specific outcomes.

Population: Adults

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RCTVinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects2009

In obese Japanese adults over 12 weeks, daily beverages with 750–1500 mg acetic acid from vinegar reduced body weight, BMI, visceral fat, and triglycerides versus placebo.

Effect: Benefit
Duration: 12 weeks
Dose: 750–1500 mg/day
Population: Adults

View on PubMed

FlaxseedView supplement →

Consider purchase★★★★★

How we scored this

Effect SizeMediumEvidenceMediumTrustHigh

Evidence Review

Flaxseed may help with modest weight loss.
Research suggests it can slightly reduce body weight and related measurements, especially in people who are overweight or obese, but the effects are usually small.

Browse 2 studies2 meta-analyses

MetaThe effects of flaxseed (Linum usitatissimum) supplementation on anthropometric indices: An updated systematic review and meta-analysis of randomized clinical trials2024

A meta-analysis of 64 RCTs found flaxseed supplementation significantly reduced body weight, BMI, and waist circumference, though effects varied by flaxseed form and dose.

Effect: Benefit

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MetaThe effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials2017

A meta-analysis of 45 flaxseed RCTs found supplementation reduced body weight 0.99 kg, BMI 0.30 kg/m², and waist circumference 0.80 cm versus control, with larger effects at ≥30 g/day whole flaxseed.

Effect: Benefit
Dose: 30 g/day

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Vitamin B9 (Folate)View supplement →

Do not purchase★★★★★

How we scored this

Effect SizeVery Low / NoneEvidenceMediumTrustMedium

Evidence Review

Research shows that folic acid does not help people lose weight or lower body mass index in a meaningful way.
It should not be expected to work as a weight-loss supplement.

Browse 1 study1 meta-analysis

MetaThe effect of folic acid supplementation on body weight and body mass index: A systematic review and meta-analysis of randomized controlled trials2022

A meta-analysis of 9 RCTs found folic acid did not change body weight or BMI overall but lowered BMI in women with PCOS and those with homocysteine ≥15 µmol/L.

Effect: No Benefit
Population: Women

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Evidence visualised

Same ratings as above, aggregated so you can see coverage and imbalance.

Purchase-guidance distribution

How many supplements fall in each purchase band

Effect-size distribution

How large the reported benefits tend to be

Study distribution across 3 supplements for weight loss (7 studies total).
Supplement	DEX	Studies	Meta-analyses	Share
Apple Cider Vinegar	★★★★★64%	4	0	57%
Flaxseed	★★★★★64%	2	2	29%
Vitamin B9 (Folate)	★★★★★36%	1	1	14%

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Overview

Effect graph

Relevant supplements

Studies

Evidence visualised

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