The Truth About Apple Cider 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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In recent years, apple cider vinegar (ACV) has gained significant attention for its claimed health benefits, especially unfiltered products containing “the mother”. Results have ranged from lowering blood sugar to supporting weight loss. While the internet is filled with bold claims about ACV's unique powers, it's essential to understand what the science actually supports versus marketing hype.

The main active ingredient in apple cider vinegar is acetic acid, which forms during the fermentation process. When you look at a bottle of raw, unfiltered ACV, you'll notice a cloudy, web-like substance called "the mother." This sediment consists of bacteria and yeast that naturally occur during fermentation and indicates that the product is raw and unfiltered.

Modern research has validated several traditional uses of dietary vinegar. But, despite popular claims, scientific evidence doesn't fully support the idea that "the mother" provides unique health benefits beyond that of regular apple cider vinegar. While the mother may contain some beneficial probiotics and enzymes, the primary health benefits of apple cider vinegar come from acetic acid, which is present in all types of vinegar, including balsamic and red wine varieties.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made specific claims about apple cider vinegar that captured international headlines worldwide with claims that ACV boosts weight loss. However, the study was later retracted due to numerous quality concerns. Researchers identified multiple red flags, including questionable statistical methods, implausible results, unreliable data, and insufficient detail about how the study was conducted. Despite the hype, experts feel the real benefits come from acetic acid.

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

It is always crucial for researchers to be critical in regards to conclusions made about clinical data. The truth about apple cider vinegar lies somewhere between miracle cure and complete myth, as it offers some real benefits, but it's not the health revolution many claim it to be. In general, nutrition experts recommend exploring other fruit-based vinegars along with red wine and balsamic varieties. These dietary vinegars are great for both culinary and potential health benefits. If you choose to consume ACV, drink water afterward to protect your tooth enamel.

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

On the grocery store shelf, you will notice two main types of apple cider vinegar. The filtered type of ACV is clear and the unfiltered version appears cloudy or clear with a slurry sediment. This cloudiness is due to the presence of "the mother," a substance composed of proteins, enzymes, and beneficial bacteria that forms during fermentation. Its appearance is a sign that the apple cider vinegar is raw and unpasteurized. While the mother does contain some probiotics and enzymes, most benefits come from its active ingredient of acetic acid.

Ultimately, while the mother indicates a natural, unpasteurized product with a more complex flavor, its specific health benefits are often overstated. There is little clinical evidence to support claims that ACV can "detox" the body. For those looking to incorporate ACV into their diet, it's best to maintain realistic expectations and continue to rely on a balanced diet and regular exercise for overall health. However, it's worth noting that other dietary vinegars also contain beneficial compounds and antioxidants.

Health Benefits of Dietary Vinegar

Vinegar has been a staple condiment and functional food in many cultures for thousands of years. Made through a fermentation process, vinegar contains various essential nutrients, including amino acids, vitamins, and minerals. But beyond its use for flavoring food, dietary vinegar is packed with nutrients and bioactive compounds that offer impressive health benefits, from managing blood sugar to supporting heart health. While ACV often gets the most attention, many of its core benefits, like blood sugar and metabolic control, come from acetic acid.

• Blood Sugar Control: Incorporating a small amount of vinegar into your daily routine could be a simple yet effective strategy. Some studies indicate that taking a small amount of vinegar at bedtime may help lower fasting blood sugar levels the next morning for individuals with type 2 diabetes.
• Weight Control: Apple cider vinegar (with or without “the mother”) has become a trending topic on social media, with influencers and celebrities touting its potential weight loss benefits. Some studies have even shown a link between other dietary vinegar consumption and modest weight loss.
• Antioxidant Effects: Beyond its antioxidant content, vinegar can support a healthier gut due to probiotics that encourage the growth of important gut bacteria that contributes to a balanced microbiome. Plus, polyphenols may lessen appetite, reduce calorie intake, and improve insulin sensitivity.
• Heart Health: When it comes to cholesterol management, the results are encouraging. Studies show that consuming dietary vinegar may help reduce total cholesterol, bad LDL, and triglyceride levels. Plus, it may boost levels of good HDL cholesterol, creating a more favorable lipid profile overall.
• Digestive Health: The key to vinegar's digestive power lies in its acetic acid. This compound stimulates the production of gastric fluids that help break down food more effectively. This leads to better digestion, a reduction in bloating after meals, and improved absorption of calcium and iron.

When it comes to antioxidants, not all vinegars are created equal. Darker vinegars, which undergo less refining, tend to pack a more powerful antioxidant punch than their lighter counterparts. This minimal processing allows more beneficial compounds, or polyphenols, to remain in the liquid. These compounds contribute to the vinegar's distinctive color and flavor while also boosting its nutritional value. Plus, thanks to its high acidity, vinegar is self-preserving and won't spoil or become unsafe to consume.

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If you notice changes in its appearance and flavor over time, some varieties like apple cider vinegar can become cloudy with a mix of beneficial yeast and bacteria or develop sediment as they age that act as a natural probiotic, but this is a natural process and doesn't mean the vinegar has gone bad. 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.