The Nutritional Power of Dietary Vinegar

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Vinegar earned its reputation as a health remedy across thousands of years of human history. Ancient Babylonians used date palm vinegar for food preservation and treating ailments as early as 5,000 B.C. Hippocrates, the father of medicine, prescribed vinegar mixtures for respiratory issues and wounds. Roman soldiers carried "posca," a vinegar-water drink, to stay hydrated during their campaigns.

Apple cider vinegar (ACV) has gained significant attention in recent years, particularly unfiltered varieties containing "the mother." If you've examined a bottle of raw, unfiltered ACV, you've likely noticed a cloudy, web-like substance floating inside. This natural sediment of bacteria and yeast forms during the fermentation process and indicates that the vinegar is raw and unfiltered.

Current research suggests that vinegar may offer modest benefits for blood sugar control and appetite reduction, but these effects are not conclusive. Most studies showing weight loss benefits also involved participants following calorie-restricted diets and regular exercise. This means vinegar should be viewed as a supplement to a healthy lifestyle since it may help with weight control, but it is not a replacement for proper diet and exercise nor a substitute for compounded weight loss medications.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health journal made headlines with bold claims about “the mother” in apple cider vinegar and weight loss. The study suggested that drinking small amounts of ACV daily could lead to significant weight loss in overweight and obese individuals. The news quickly went viral on social media, capturing tons of international attention. However, the celebration was short-lived. Experts almost immediately identified multiple red flags, raising serious questions about the study's credibility.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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 the mother in ACV isn't the miracle weight loss cure the study claimed, it isn't snake oil either. Experts suggest that the potential health benefits of dietary vinegar come from its acetic acid content, which can help slow gastric emptying and reduce appetite, naturally lowering calorie intake. However, there is no concrete scientific evidence that it provides unique health benefits beyond those of filtered ACV or other dietary vinegars. If you choose to add ACV to your diet, see it as a complementary habit rather than a replacement for a healthy lifestyle.

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

The mother in apple cider vinegar is indeed a source of probiotics, enzymes and proteins that are considered to be the most valuable part for potential health benefits when consumed daily in small amounts before meals. Its benefits can support gut microbiome while potentially lowering blood sugar and cholesterol levels due to the slowing of gastric emptying into the digestive system. While the mother is key for these metabolic benefits, ACV without the mother still contains acetic acid, which has the main antimicrobial properties.

While the mother is key for these digestive and metabolic benefits, ACV without the mother still contains acetic acid, which has antimicrobial properties. Moreover, dietary vinegar that has been pasteurized is filtered to remove the mother and some experts say it may be less beneficial for ingestion. Based on the latest evidence, it is important to see ACV with the mother as a supportive supplement to a healthy lifestyle, but not as a magical cure for all of your ailments. Nonetheless, it’s always best to consult your doctor.

Health Benefits of Dietary Vinegar

Vinegar has been a kitchen staple 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 including amino acids, vitamins, minerals, and bioactive compounds that work together to support various bodily functions, from regulating metabolism to boosting immune function. One of vinegar's most remarkable qualities is its exceptional longevity. Thanks to its high acidity, vinegar acts as a natural preservative and has an almost indefinite shelf life.

• Blood Sugar Control: Studies show that one to two tablespoons of diluted vinegar consumed about 10-20 minutes before eating is most effective for blood sugar control. This timing allows vinegar’s active ingredient (acetic acid) to begin working before glucose enters your bloodstream.
• Weight Control: Research indicates that when apple cider vinegar or other dietary vinegars are incorporated into a healthy lifestyle that includes balanced nutrition and regular exercise, they can contribute to modest reductions in weight, body mass index (BMI), and body fat.
• Antioxidant Effects: Balsamic and red wine vinegars are particularly powerful, containing high levels of polyphenols or plant-based antioxidants that protect cells from damage caused by free radicals. Plus, thanks to vinegar’s rich antioxidant content it may help lower risks of chronic disease.
• Heart Health: Balsamic vinegar appears to be particularly beneficial for heart health. Human studies suggest it may help blood vessels relax, which can contribute to better blood pressure regulation and improved circulation that inhibits cholesterol synthesis.
• Digestive Health: Beyond aiding digestion, vinegar may also help regulate blood sugar levels and lower insulin sensitivity, making it a valuable addition to a daily health routine. Its antibacterial properties can inhibit the growth of harmful gut bacteria, promoting a healthier gut microbiome.

If you choose to incorporate vinegar into your routine, moderation is key. Most people can safely consume one to two tablespoons daily, properly diluted in a glass of water. Vinegar’s powerful compounds work by slowing gastric emptying. However, always rinse your mouth with additional water afterward to protect tooth enamel from the high acidity. While vinegar can be a healthy addition to your diet, it's important to view it as a flavorful, nutritious complement to a balanced lifestyle rather than a miracle cure.

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Dietary vinegar is not a significant source of traditional vitamins, minerals, or macronutrients. However, by slowing digestion, vinegar can help you feel full longer, which may lead to a reduced calorie intake over time. Due to its high acidity, consuming too much vinegar or drinking it undiluted can be harmful. 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.