Which Dietary Vinegar Is Best for You?

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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 apple cider vinegar. The “mother” in ACV is a unique mix of bacteria, yeast and cellulose that forms during fermentation, but the mother does not perform any specific weight loss function. Moreover, acetic acid’s role as a supplement for slowing digestive processes is minimal when compared to the latest compounded GLP-1 weight loss medications.

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Vinegar's reputation as a health remedy spans thousands of years. As far back as 5,000 B.C., ancient Babylonians used date palm vinegar for both food preservation and treating ailments. Hippocrates, the ancient Greek physician, prescribed a vinegar and Roman soldiers carried a vinegar-water drink called "posca" to stay hydrated. During the medieval plague, a concoction known as "Four Thieves Vinegar" was believed to protect looters from infection.

Last year, apple cider vinegar (ACV) and its "mother" captured viral attention on social media and community wellness platforms globally as a potential weight loss aid.  While many online claims attribute special powers to "the mother," the most recent scientific evidence suggests that ACV's primary health benefits come from acetic acid, its main active ingredient. Since acetic acid may slow gastric emptying of food, reduce appetite and stabilize blood sugar, the BMJ article mistakenly compared ACV’s very modest results to GLP-1 medications significant effects.

Though "the mother" itself isn't a magic cure, ACV does contain B-vitamins and plant-based antioxidants (polyphenols) that can help reduce inflammation and support overall health. A review of the evidence suggests "the mother" does not offer benefits for weight control, but ACV consumption may be a supplemental aid when combined with a healthy, calorie-restricted diet and regular exercise. So, neither apple cider vinegar nor its mother are a magic bullet and are not a substitute for weight loss medications.

BMJ Group Retracts Previous ACV Study

From ancient remedies to the latest social media trends, vinegar has been hailed as a health elixir for centuries. But, the online buzz intensified last year when a study published in BMJ Nutrition, Prevention & Health claimed that consuming ACV with the mother could lead to dramatic weight loss. The results were immediately questioned by international experts, which led to an official retraction of the study this year after an integrity team discovered questionable statistical methods, multiple errors and failure to replicate the original results.

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

The "mother" in unfiltered apple cider vinegar is simply a natural byproduct of fermentation that may contain additional probiotics and enzymes, though there's no scientific evidence it provides unique weight loss benefits. The real health benefits of apple cider vinegar come from its acetic acid content, which research suggests can help slow gastric emptying and reduce appetite, naturally lowering calorie intake, but these benefits are modest in comparison to the latest prescription weight loss drugs. So, realistic expectations are essential.

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

If you've ever examined a bottle of raw, unfiltered apple cider vinegar, you've likely noticed a cloudy, web-like slur floating inside that actually forms during the fermentation of crushed apples. While it may look unusual, the gelatinous substance is safe for most people to consume and is a sign that the bottle of vinegar is less processed and more organic. Because unfiltered ACV isn’t pasteurized, it contains live cultures called probiotics which can aid digestion and contribute to a healthier gut microbiome.

The presence of the mother is often highlighted in social media posts and by wellness influencers, who claim it's responsible for most of ACV's health benefits, from weight control to metabolic health. However, the scientific evidence suggests a more modest reality. Despite the hype online, most of ACV's primary health benefits are attributed to its main active ingredient, which is acetic acid. This compound is found in all types of vinegar and is responsible for the culinary condiment’s antimicrobial properties.

Health Benefits of Dietary Vinegar

Vinegar has been a staple food preservative for thousands of years, but is now valued as a flavorful culinary condiment with health benefits. The fermented liquid is packed with essential nutrients like amino acids, vitamins, minerals, and bioactive compounds that support various bodily functions, from regulating metabolism to boosting immune function. While raw apple cider vinegar often steals the spotlight in health discussions, the core benefits actually come from vinegar’s high acidity levels.

• Blood Sugar Control: Due to its active ingredient, routine consumption of small amounts of dietary vinegar each day may help manage blood sugar levels. Studies suggest that the best time to take vinegar for blood sugar control is about 10 to 20 minutes before a meal.
• Weight Control: Consuming dietary vinegar can help you feel full longer and naturally reduce daily food intake, but it is crucial to set realistic expectations for weight control, as vinegar’s effects are modest, especially compared to newer prescriptive weight loss medications.
• Antioxidant Effects: Dietary vinegar is more than just a culinary staple. Plant-based compounds called polyphenols are powerful antioxidants that work at a cellular level to neutralize unstable molecules known as free radicals and protecting your cells from damage.
• Heart Health: For improved heart health, vinegar works in several ways. It can contribute to weight management by helping to lower insulin levels, a key factor in preventing heart disease and may help relax blood vessels to aid circulation for regulating blood pressure levels.
• Digestive Health: Dietary vinegar helps your body break down food more effectively by stimulating the production of gastric fluids, which can reduce uncomfortable bloating after meals and improve the absorption of essential minerals like calcium and iron.

When it comes to nutritional value of antioxidants, darker vinegars like balsamic or apple cider vinegar tend to pack a more powerful punch. One of dietary vinegar's remarkable qualities is its exceptional longevity. Thanks to its high acidity, vinegar acts as a natural preservative and has an almost indefinite shelf life. You might notice cloudiness or sediment 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.

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While vinegar can be a healthy addition to your diet, it's best viewed as a nutritious complement to a balanced lifestyle, not a miracle cure. Overconsumption can lead to potential side effects like low potassium levels and reduced bone density. If you have diabetes or kidney disease, it's wise to consult your healthcare provider before adding vinegar to your daily routine. 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.