What You Need to Know About Vinegar

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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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Apple cider vinegar has captured the attention of health enthusiasts worldwide, but its story begins thousands of years ago. Ancient Babylonians were among the first to document vinegar's benefits around 5,000 B.C., using date palm vinegar for food preservation and treating ailments like respiratory coughs and wounds. Roman soldiers even carried a vinegar drink, to stay hydrated and prevent illness.

You may have examined a bottle of raw, unfiltered apple cider vinegar and noticed a cloudy, web-like substance floating inside. This is "the mother", which is a naturally occurring sediment consisting of bacteria and yeast that forms during fermentation. While viral sources attribute special health powers to the mother, scientific evidence says that the primary benefits of ACV come from acetic acid.

Thanks to its high acidity acting as a natural preservative, dietary vinegars have an almost indefinite shelf life. Even if cloudiness or sediment develops in ACV, the vinegar remains safe for culinary or medicinal use, though flavor changes over time might make you prefer using it for household cleaning rather than consumption. While social media buzzes with claims about apple cider vinegar's role in weight loss, the science tells a more nuanced story.

BMJ Group Retracts Previous ACV Study

A study published in BMJ Nutrition, Prevention & Health in March 2024 gained international attention for claiming that consuming "the mother" could deliver dramatic weight loss results. However, the study was retracted this year after BMJ Group's integrity team discovered multiple statistical errors that could not be replicated. The team concluded the errors were unintentional, but that the results were no longer considered valid and should not be used by members of the international media.

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

Most scientific evidence suggests that ACV's primary health benefits come from acetic acid, its main active ingredient, not "the mother" itself. Research does suggest vinegar  may offer modest benefits for blood sugar control and appetite reduction by slowing how quickly the stomach empties. However, it's not a magic bullet. In fact, many of the studies showing positive weight loss effects involved participants who were also following calorie-restricted diets and exercise programs. Ultimately, ACV should be viewed as a supplement, not a replacement.

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

While many online health claims are linked to the mother, its importance is likely overstated. But, because unfiltered apple cider vinegar isn't pasteurized, the mother contains live probiotics and enzymes that are typically destroyed by high heat. These probiotics can contribute to a healthier gut microbiome, which may aid digestion and support your immune system. The mother also contains B vitamins and plant-based antioxidant compounds called polyphenols. In addition, the mother can be used as a starter for making new batches of dietary vinegar.

Even without the mother, apple cider vinegar still contains its main active ingredient: acetic acid. Scientific evidence suggests that most of ACV's primary benefits, including its antimicrobial properties, come from this acid. All types of vinegar, from red wine to balsamic, contain acetic acid created during fermentation. It’s also worth noting that when it comes to antioxidants, darker vinegars like balsamic or red wine often contain more of these beneficial compounds than filtered varieties of ACV.

Health Benefits of Dietary Vinegar

Dietary vinegar is created through a fermentation process that produces beneficial organic acids, polyphenols, and other essential nutrients. It contains amino acids, natural sugars, vitamins, and minerals that work together to support various bodily functions, including regulating cell metabolism, boosting immune function, and providing powerful antioxidant protection. The key to vinegar's health-promoting properties is acetic acid. This powerful compound slows gastric emptying, which helps reduce appetite and support daily food intake control.

• Blood Sugar Control: Some research has shown that for individuals with type 2 diabetes, consuming a small diluted amount of dietary vinegar at bedtime can help lower fasting blood glucose levels the next morning to start the day with better blood sugar control.
• Weight Control: Produced during the fermentation process, acetic acid promotes feelings of fullness, which can reduce appetite and overall daily calorie intake for better weight control, especially when consuming diluted vinegar about 15 minutes before a high-carb or starchy meal.
• Antioxidant Effects: By neutralizing free radicals, the antioxidants in vinegar help reduce cellular inflammation throughout your body. Slower digestion also helps prevent sharp spikes in glucose, improving your body's response to insulin for better blood sugar regulation.
• Heart Health: Studies indicate that consuming vinegar regularly can help reduce total cholesterol, "bad" LDL and triglyceride levels, while potentially increasing "good" HDL cholesterol. These improvements occur because vinegar influences lipid metabolism and inhibits cholesterol synthesis.
• Digestive Health: Some experts also believe consuming small amounts of vinegar acts as a prebiotic that feeds beneficial bacteria in your gut to create a healthier gut microbiome that inhibits the growth of harmful bacteria for improved digestion and less uncomfortable bloating.

While dietary vinegar can be a healthy addition to your diet, it's important to view it as a flavorful, nutritious culinary complement or daily supplement to a balanced lifestyle rather than a stand-alone miracle cure. From helping the body regulate cellular metabolism to boosting immune system functions and providing antioxidant protection from free radicals, every splash of vinegar delivers more nutritional value than you might expect. In fact, vinegar has become a highly versatile product that was invented by the Ancients for much needed food preservation.

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Many people find that adding a tablespoon of diluted vinegar to their routine supports digestive health, with reports of less bloating and improved overall digestion. With improved stomach acidity, vinegar also helps your body absorb essential minerals like calcium and iron more efficiently. If you choose to incorporate vinegar into your daily routine, moderation is essential. 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.