The Antioxidant Benefits of Dietary 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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Vinegar's story spans thousands of years, with its health benefits first documented by ancient Babylonians. Throughout history, cultures worldwide have recognized vinegar's medicinal properties. The Greeks and Romans used it extensively for health purposes, while Hippocrates prescribed a mixture of vinegar and honey to treat respiratory issues, coughs, and wounds. "Four Thieves Vinegar" was believed to protect looters during the Middle Ages plague.

Since its high acidity acts as a natural preservative giving the condiment almost indefinite shelf life, dietary vinegar does not spoil nor does it become unsafe to use. So, if you notice sediment or cloudiness forming (especially in apple cider vinegar) don’t be alarmed. Even if the vinegar’s appearance becomes unappealing, you can consider using it for non-culinary and non-consumption purposes like household cleaning.

BMJ Group Retracts Previous ACV Study

Last month a viral study about apple cider vinegar (ACV) was retracted as it turned out to be flawed in concluding some instances of breakthrough weight loss. The study had suggested drinking small amounts of ACV every day could support weight loss in overweight and obese individuals. The clinical trial that drew widespread international attention was published in March 2024 in the journal BMJ Nutrition, Prevention & Health. The paper was immediately retracted after serious concerns were raised about the quality of its statistical data.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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 study's press release generated widespread media coverage that continued for months. However, the celebration was short-lived. Once BMJ Group's content integrity team reviewed the work and consulted with independent statistical experts, the findings were damning. In fact, the statisticians couldn't replicate the results, identified multiple analytical errors, and found irregularities throughout the dataset. There were questionable statistical methods, implausible results, unreliable data, and insufficient details including a failure to register the trial.

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

The cloudy sediment in apple cider vinegar, known as "the mother," has gained significant attention online. This naturally occurring mixture of bacteria and yeast that forms during fermentation indicates a raw, unfiltered product. While the mother may contain some beneficial probiotics and enzymes, scientific evidence doesn't support claims that it provides unique health benefits beyond those of regular apple cider vinegar. But, health benefits do extend to cellular protection with antibacterial properties to kill certain pathogens.

The longer fermentation process that creates the mother in apple cider vinegar also develops complexity and depth of flavor that newly-brewed varieties lack. However, despite internet claims positioning apple cider vinegar as a health miracle, the real truth is that while the “mother” indicates quality, there's little scientific evidence it offers added health benefits over the product's main active ingredient, which is acetic acid. Nonetheless, people continue to use it for cleaning, disinfecting and treating conditions like nail fungus and ear infections.

Health Benefits of Dietary Vinegar

Vinegar is a versatile condiment used in kitchens worldwide, but its benefits extend far beyond just flavoring food. Made through a fermentation process, vinegar contains various nutrients and bioactive components. In fact dietary vinegar can be excellent sources of antioxidants and the darker the vinegar, the more antioxidants it contains for better blood sugar management, weight loss support, and improved heart health. While some dietary vinegars offer extra nutrients, the core benefits likely come from acetic acid present in all types.

• Blood Sugar Control: Apple cider vinegar, in particular, has shown promising results in research for helping to control blood sugar levels and improve insulin sensitivity, especially when a small amount is consumed before any high-carbohydrate meal.
• Weight Control: In the study that reported weight loss benefits, people drank about 2 tablespoons a day with one before lunch and the other before dinner. Experts say that amount should be safe for most people. If the mother is consumed rinse teeth with water to avoid enamel damage.
• Antioxidant Effects: Dietary vinegar is packed with powerful plant compounds called polyphenols that act as antioxidants to protect cells from free radicals, potentially reducing your overall risk of chronic diseases. It also improves digestion by contributing to a healthier gut microbiome.
• Heart Health: The acetic acid found in apple cider vinegar and the polyphenols (or antioxidants) in balsamic vinegar are thought to drive heart health benefits. These compounds may influence lipid metabolism, inhibit cholesterol synthesis, and reduce oxidative stress throughout the body.
• Digestive Health: Dietary vinegar appears to stimulate the production of gastric fluids, promoting better overall digestion and potentially reducing that uncomfortable bloated feeling after meals. The acetic acid can increase stomach acidity to break down food more effectively.

While vinegar can be a healthy addition to your diet, it's not a miracle cure and should be consumed in moderation as part of a balanced lifestyle. Overconsumption can lead to potential side effects, such as low potassium levels and reduced bone density. Additionally, some studies suggest a link between high vinegar intake and Candida overgrowth. Thanks to its high acidity, vinegar is self-preserving and has an almost indefinite shelf life. You don't typically need to refrigerate it after opening.

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Dietary vinegar isn't magical, but it's not worthless either. For those interested in trying apple cider vinegar with or without the “mother”, there are some proven health benefits worth considering. After all, the mother contains beneficial probiotics and enzymes. 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.