The Truth About Vinegar and Weight Control

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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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If you’ve examined a bottle of raw, unfiltered apple cider vinegar (ACV), you've likely noticed a cloudy, web-like substance floating inside. This is known as "the mother", which is a naturally occurring sediment composed of bacteria and yeast that naturally forms during the fermentation process when the culinary condiment is not exposed to high heat and pressure during pasteurization.

As early as 5,000 B.C., the Ancient Babylonians needed to protect food from the damaging Mesopotamia heat and created a date palm vinegar but quickly found other uses. Today, vinegar is still used as a food preservative and an antibacterial cleaning agent. The Greeks and Romans also recognized vinegar's medicinal potential. Hippocrates, often called the "father of modern medicine," prescribed a mixture of vinegar and honey for respiratory issues and wounds.

Apple cider vinegar still shows promise as a health-supporting ingredient but it's not a magic bullet for shedding pounds. But, in addition to its main active component acetic acid, ACV also contains B vitamins and plant-based antioxidants called polyphenols. These compounds can help reduce inflammation, support gut health, and improve heart health. Like other dietary vinegars, ACV also contains probiotics and antimicrobial properties that can eliminate certain bacteria.

BMJ Group Retracts Previous ACV Study

A viral online study published last year in BMJ Nutrition, Prevention & Health journal made headlines with bold claims about apple cider vinegar and obese weight loss. The study suggested that drinking small amounts of ACV with "the mother" daily could lead to dramatic weight loss results for overweight and obese individuals. The news quickly captured international media attention and went viral across social media, with many hailing it as a miracle solution. The celebration, however, was very short-lived.

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

Independent experts and BMJ Group's own integrity team soon identified multiple red flags, raising serious questions about the study's quality and statistical methodologies. Independent statisticians brought in to review the research discovered questionable methods, unreliable data, and implausible results. Perhaps most troublingly, the trial had not been properly registered beforehand, which is a fundamental requirement for legitimate clinical research. When the experts attempted to replicate the study's findings, they couldn't.

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

The presence of the mother signals that the vinegar is raw, unpasteurized, and unfiltered, making it a less processed product compared to the clear, filtered versions you'll find on store shelves. But, despite popular claims, there is no scientific evidence that the presence of the mother directly leads to weight loss or offers unique health benefits that aren't present in filtered vinegar. However, scientific evidence points to acetic acid that is found in all types of vinegar, regardless of whether the variety contains the mother.

While apple cider vinegar isn't the miracle cure many claim it to be, it does offer some legitimate health benefits. Like apple juice, ACV contains B vitamins and plant-based antioxidants called polyphenols, which can help reduce inflammation, support gut health, and improve both cardiovascular and brain function. Nutrition experts often recommend raw apple cider vinegar, not because of the mother, but simply because it's less processed. The high heat used during pasteurization can destroy beneficial bacteria, though the health impact remains unclear.

Health Benefits of Dietary Vinegar

The key to vinegar's health-promoting properties lies in its high concentration of acetic acid, which is present in all types of vinegar. While apple cider vinegar with its mother often gets the most attention, you can enjoy similar benefits from any variety. These powerful compounds can aid digestion, promote feelings of fullness, and support heart health by slowing down how quickly your stomach empties. Moreover, thanks to its high acidity, all types of dietary vinegar acts as a natural preservative with almost indefinite shelf life.

• Blood Sugar Control: Some studies have shown that people with type 2 diabetes may benefit from consuming a small amount of diluted vinegar at bedtime. This practice can help lower fasting blood sugar levels the following morning by enhancing insulin sensitivity.
• Weight Control: When you consume small amounts of dietary vinegar, it slows down the rate at which food leaves your stomach and enters the digestive tract. This process helps you feel fuller for longer periods after a meal, which can naturally lead to a reduction in your overall calorie intake.
• Antioxidant Effects: Whether you choose balsamic for its rich polyphenol content or apple cider vinegar for its metabolic benefits, these fermented products provide an accessible way to boost your antioxidant intake and protect cells from free radicals while supporting overall health and wellness.
• Heart Health: Research suggests that incorporating culinary vinegar into your diet may offer meaningful benefits for heart health. The antioxidants found in certain varieties, particularly balsamic vinegar, may help blood vessels relax and contribute to better cholesterol profiles.
• Digestive Health: Many people report improved digestion and reduced bloating after consuming just one to two tablespoons of diluted vinegar. This addition to a daily routine can support overall digestive health by acting as both a prebiotic and a digestive aid to enhance food breakdown.

Vinegar has been valued for its health properties since ancient times, but did you know that when it comes to antioxidants, not all vinegars are created equal. Generally speaking, the darker the vinegar, the more antioxidants it contains. This is because darker vinegars undergo less refinement than their lighter counterparts, allowing healthy compounds to remain in the liquid. These compounds not only contribute to the vinegar's distinctive taste and color but also boost its nutritional value.

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While many attribute special health benefits to the mother, scientific evidence doesn't support claims that it provides unique advantages beyond regular apple cider vinegar. The mother does indicate that the product is raw and unfiltered, and it may contain some beneficial probiotics and enzymes. However, the primary health benefits of ACV come from acetic acid itself, not specifically from the mother. 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.