Does Apple Cider Vinegar Have Super Powers?

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DATA UPDATE: The key to vinegar's health-promoting properties lies in its high concentration of acetic acid, and not beneficial properties of the culinary condiment. The “mother” in apple cider vinegar is a unique mix of bacteria, yeast and cellulose that forms during fermentation, but the mother does not perform specific weight loss functions. Moreover, acetic acid’s role as a supplement for slowing digestive processes is marginal when compared to the latest compounded weight loss medications. Dietary vinegar does, however, contain nutrients and antioxidants.

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Vinegar's reputation as a useful daily remedy spans thousands of years. Ancient Babylonians used date palm vinegar for food preservation and treating ailments as early as 5,000 B.C. Hippocrates, known as the father of medicine, prescribed vinegar mixtures for respiratory issues and wounds. During medieval times, "Four Thieves Vinegar" was believed to protect looters from plague infection, though we now understand this was likely due to its antimicrobial properties.

Last year, apple cider vinegar (ACV) and its slurry sediment called "the mother" captured viral attention on social media platforms as a remedy for weight loss and related health concerns. If you've examined a bottle of raw, unfiltered ACV, you've likely noticed a cloudy, web-like substance floating inside. The presence of the mother indicates that the vinegar is raw, unfiltered and less-processed, which allows the more organic condiment to contain probiotics, enzymes and yeast with potential benefits.

Although some online claims have compared consuming a couple tablespoons of apple cider vinegar daily to using the latest GLP-1 weight loss medications, by suggesting it can slow gastric emptying, reduce appetite, and lower calorie intake, it's important to separate science from hype when evaluating such claims. In fact, the talked about study to date was published last year in BMJ Nutrition, Prevention & Health journal was recently retracted after a thorough review by an independent integrity team.

BMJ Group Retracts Previous ACV Study

Published in March 2024, the BMJ Group’s article claimed that consuming “the mother” in apple cider vinegar could deliver dramatic weight loss results for overweight and obese individuals. However, as social media posts and community wellness forums quickly spread the information worldwide, international experts immediately cited red flags, as statistical analyses revealed patterns in the data were inconsistent with random participant allocation and included improbably small p-values given the study’s size.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology. BMJ Group advises journalist and others to stop referencing a study that once suggested drinking small amounts of apple cider vinegar each day could support weight loss in people who are overweight or obese.

Dr. Helen Macdonald - Ethics & Content Editor at BMJ Group

While many online claims attribute special powers to the mother, most scientific evidence suggests that ACV's primary health benefits come from acetic acid. ACV does contain B-vitamins and plant-based antioxidants called polyphenols that can help reduce inflammation, relax blood vessels, and improve overall heart health. So, the current science suggests that dietary vinegar may offer modest benefits for blood sugar control and appetite reduction, but these effects are not conclusive and are certainly not a replacement for weight loss medications.

What the "mother" is and what it’s not...

The mother in apple cider vinegar is a byproduct of fermentation that contains probiotics, enzymes, and beneficial compounds. While it may offer some gut health benefits, it's not the miracle cure that social media makes it out to be. Most of ACV's proven health benefits come from acetic acid, which is present in all types of vinegar. But, if you prefer less-processed raw apple cider vinegar, there is no harm in consuming the mother, which may provide unique additional benefits. Some people prefer to just shake the bottle and blend the liquids.

Despite what online wellness influencers might claim, the mother doesn't provide unique "detoxing" powers. Your liver and kidneys already handle detoxification effectively, and there's little scientific evidence to support the idea that the mother enhances this natural process. The most important factors are choosing a quality vinegar, consuming it in moderation, and understanding that its health benefits, while real, are relatively modest. So, consider the culinary condiment to be a supplement but not a replacement option.

Health Benefits of Dietary Vinegar

When it comes to nutritional value, darker varieties like balsamic or apple cider vinegar contain significantly more antioxidants than lighter counterparts like white wine vinegar. This is due to less refining and reduced exposure to heat during production. This minimal processing allows more beneficial polyphenols to remain in the liquid, which contributes to the vinegar's distinctive darker color, enhanced nutritional profile, and unique flavor. However, rinse your mouth with additional water afterward to protect tooth enamel from the high acidity.

• Blood Sugar Control: Research shows that consuming one to two tablespoons of diluted vinegar 10-20 minutes before a meal is most effective for blood sugar control. This simple practice of consuming the culinary condiment can improve your body's sensitivity to insulin.
• Weight Control: Scroll through social media online and you'll find influencers and celebrities singing the praises of apple cider vinegar for weight loss. But, in the real world, dietary vinegar’s impact on shedding weight is quite modest when compared to GLP-1 prescription medications.
• Antioxidant Effects: Dietary vinegar offers more than just flavor; it's packed with antioxidants, particularly plant-based polyphenols found in varieties like balsamic and red wine vinegar. These powerful plant compounds help protect your cells from oxidative stress and inflammation.
• Heart Health: . Studies indicate that routine consumption of small amounts of diluted dietary vinegar may help improve several key heart health markers, making it a surprisingly powerful addition to a heart-healthy lifestyle. Plus, it offers an exceptionally flavorful culinary experience.
• Digestive Health: The acetic acid in vinegar appears to slow down digestion and delay stomach emptying, helping you feel satisfied for longer periods. Some people praise dietary vinegar’s ability to influence digestive health by slowing gastric emptying of food and eliminating post-meal bloating.

While vinegar can be a healthy addition to your diet, it's important to view it as a flavorful, nutritious complement to a balanced lifestyle rather than a miracle cure. Overconsumption can lead to potential side effects including low potassium levels and reduced bone density. If you choose to incorporate vinegar into your routine, moderation is key. Most people can safely consume one to two tablespoons daily, properly diluted in a glass of water. If you have diabetes or kidney disease, consult your healthcare provider before incorporating vinegar into your routine, as vinegar may negatively impact certain medications.

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While ACV may have modest effects in supporting a healthy lifestyle, it's not a magic bullet for weight loss or other health issues. If you decide to try the culinary condiment as a supplement, darker varieties of vinegar typically contain more antioxidants because they are more organic and undergo less refinement during fermentation and product processing. Metabolic Research Center has been helping people improve their metabolic health for decades. Take our 2-minute quiz to “Find Your Fit” and you’ll receive an instant download for our FREE Kickstart Guide that includes meal planning, recipes and much more.