Ancient Dietary Vinegar Works Today

Last year, apple cider vinegar and its “mother” captured viral attention on social media platforms as a health remedy for overweight and obese individuals trying to lose weight. Some articles compared consuming a couple tablespoons each day to using the latest GLP-1 weight loss medications to slow gastric emptying of food into the digestive system, reduce appetite, and lower the daily intake of calories.
A BMJ study published in March 2024 gained international attention for claiming that consuming "the mother" could deliver dramatic weight loss results. However, the study was retracted in fall 2024 after BMJ's integrity team discovered questionable statistical methods and multiple errors that couldn't be replicated. So, let’s separate the hype from the science when it comes to claims about apple cider vinegar.
Current evidence suggests apple cider vinegar may offer modest benefits when combined with a healthy diet and regular exercise. However, it's not a magic bullet for weight loss or other health issues. Most studies showing positive effects also involved participants following calorie-restricted diets and exercise programs. Plus, when selecting a dietary vinegar, darker varieties typically contain more antioxidants because they undergo less refinement during production.
BMJ Group Retracts Previous ACV Study
Vinegar's medicinal use isn't new. Ancient Babylonians used date palm vinegar for food preservation and treating ailments as early as 5,000 B.C. Hippocrates prescribed vinegar-honey mixtures for respiratory issues and wounds, while Roman soldiers carried "posca" (a vinegar-water drink) to stay hydrated during campaigns. But, an article released in Spring of 2024 contained inaccurate conclusions regarding the mother’s role in better weight control. The BMJ Group attributed the issues to honest mistakes, the viral data is still inaccurate.
A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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 apple cider vinegar, with or without its “mother” isn't the cure-all that internet claims have suggested, it does show clinical promise as a health-supporting ingredient when used as part of a balanced lifestyle. The key is viewing it as a supplement and not a replacement for proper diet and exercise. Plus, although the mother indicates the vinegar is raw and unfiltered, scientific evidence now suggests that ACV’s primary health benefits come from the acetic acid that’s also the active ingredient in other vinegars.
What the "mother" is and what it’s not...
If you've ever examined a bottle of unfiltered raw apple cider vinegar on the grocery store shelf, you've likely noticed a cloudy, web-like substance floating inside. This is "the mother", which is a natural slurry collection of beneficial bacteria and yeast that formed during fermentation. While the mother does indicate the vinegar is less processed and bottled as unfiltered, it also contains some unique probiotics and enzymes. However, scientific evidence suggests that ACV's primary benefits come from acetic acid, not the cloudy sediment itself.
Like other types of dietary vinegar, including balsamic, red wine and rice vinegar, apple cider vinegar’s main active ingredient is acetic acids, but the popular dietary vinegar also contains B-vitamins and polyphenols, which are plant-based antioxidants that may reduce inflammation throughout the body and supports good cardiovascular health. Some studies have suggested modest dietary vinegar benefits for better blood sugar control, improved insulin sensitivity and appetite reduction, but the findings aren't conclusive and additional human studies are needed.
Health Benefits of Dietary Vinegar
Vinegar has been a staple in kitchens for thousands of years, valued not just as a flavorful condiment but also for its impressive health benefits. This fermented liquid is packed with essential nutrients like amino acids, vitamins, minerals, and other bioactive compounds that work together to support overall wellness. These components can help regulate metabolism, boost immune function, and provide powerful antioxidant protection. But, when it comes to antioxidant content, darker varieties tend to pack a more powerful nutritional punch.
- Blood Sugar Control: Acetic acid works by slowing the rate at which food moves from your stomach into your digestive tract, which can promote feelings of fullness and support better blood sugar control and improved metabolic efficiency for creating energy.
- Weight Control: The primary way vinegar supports weight management is by slowing down stomach emptying, a process known as gastric delay. This mechanism helps you feel satisfied for longer periods after meals, which can lead to consuming fewer calories without conscious effort.
- Antioxidant Effects: When it comes to antioxidant content, not all vinegars are created equal. Darker varieties, such as balsamic or apple cider vinegar, tend to pack a more powerful nutritional punch than their lighter counterparts like white wine or rice vinegars.
- Heart Health: Studies indicate that regular vinegar consumption can help reduce total cholesterol, "bad" LDL cholesterol, and triglyceride levels while potentially boosting "good" HDL cholesterol. This improvement in your heart health occurs because vinegar influences lipid metabolism.
- Digestive Health: Dietary vinegar stimulates the production of gastric fluids, which helps your body break down food more effectively. This can reduce uncomfortable bloating after meals and improve the absorption of essential minerals like calcium and iron.
While dietary vinegar can be a healthy addition to your dietary intake each day, moderation is crucial. One of vinegar's most remarkable qualities is its exceptional shelf life. Thanks to its high acidity, it acts as a natural self-preservative and doesn't spoil or become unsafe to consume. You might notice cloudiness or sediments forming over time, particularly in unfiltered varieties, but this is a natural process and doesn't affect its safety. If the flavor changes, you can always repurpose it for household cleaning, just as people did in ancient times.
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If you choose to incorporate dietary vinegar into your routine, it's important to always dilute it. A typical recommendation is one to two tablespoons in a large glass of water. Rinsing your mouth with plain water afterward can also help protect your tooth enamel from the natural acidity. 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.
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