The Science Behind Vinegar’s Benefits

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From ancient remedies to modern wellness trends, vinegar has a long and storied history. As far back as 5,000 B.C., ancient Babylonians used it for food preservation and medicine. Hippocrates prescribed a vinegar-honey mixture to treat coughs and wounds. Plus, during the medieval plague, a concoction known as "Four Thieves Vinegar" was even believed to protect looters from infection.

Today apple cider vinegar (ACV) is buzzing on social media as a cure-all for everything from weight loss to inflammation. But how much of the viral hype is factual? For starters, separating fact from fiction is necessary whenever you see online claims. In fact, a recent article claimed consuming the sediment that forms in ACV during fermentation can boost detox for overweight or obese individuals.

While some studies have shown that the mother in unfiltered, raw ACV may have modest effects by helping to lower appetite, it's not a magic bullet. A study published by BMJ Nutrition, Prevention & Health in  March 2024 that immediately gained widespread attention for its claims about consuming ACV with the mother to weight loss faster was retracted in September 2025. BMJ Group’s Integrity Team discovered questionable statistical methods were used to credit the slurry sediment, but further testing proved vinegar’s acetic acid is the active ingredient.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made headlines worldwide with bold claims about apple cider vinegar's weight loss benefits. The study suggested that drinking small amounts of ACV daily could help overweight and obese individuals shed pounds, quickly going viral across social media platforms and capturing international attention. However, the celebration was short-lived. Within months, serious concerns emerged about the study's quality and methodology.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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 not the cure-all that some claim, ACV with or without the mother does offer several promising health benefits that are indeed supported by science. The key lies in its rich composition of B vitamins and polyphenols, which are plant-based antioxidants that help reduce inflammation. These compounds also support good gut health, improve cardiovascular function, and enhance brain function. Some studies also suggest vinegar's antimicrobial properties can help eliminate certain harmful bacteria, but it won’t replace a healthy lifestyle.

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

While online social media sources may attribute special health superpowers to “the mother,” most scientific evidence suggests the primary benefits of ACV come from its main active ingredient, acetic acid, not the cloudy sediment itself. One of the most popular claims is that it aids in weight loss and studies suggest it has a modest effect, primarily by slowing gastric emptying to reduce appetite and daily calorie intake. But, when it comes to antioxidants, darker vinegars like balsamic or red wine contain more of these health benefits.

Although the mother in apple cider vinegar is not a miracle cure, this dietary vinegar does offer some health benefits. Similar to apple juice, ACV contains B vitamins and polyphenols, which are beneficial compounds. Some studies suggest that consuming apple cider vinegar before a starchy meal can help regulate blood sugar. It's also worth noting that other dietary vinegars, like balsamic or wine vinegar, are also excellent sources of these compounds. In fact, the darker the vinegar generally the more antioxidants it contains.

Health Benefits of Dietary Vinegar

Vinegar has been a culinary staple for thousands of years, valued not just as a flavorful condiment but also for its health benefits. While raw apple cider vinegar often steals the spotlight in health discussions, a dietary vinegar's core benefits, which include blood sugar control and improved metabolic efficiency, actually come from the acetic acid that forms during fermentation and is present in all types. This means you can enjoy similar health advantages from a broad range of vinegar varieties, not just the trendy apple cider version.

• Blood Sugar Control: Consuming dietary vinegar correctly can help regulate blood glucose levels primarily due to its active ingredient acetic acid. This slows the rate of gastric emptying of food from the stomach to reduce appetite and lessen the daily calorie intake of food.
• Weight Control: Studies indicate that when apple cider vinegar or other types of dietary vinegar are used daily alongside a healthy diet and routine exercise plan, it can lead to modest reductions in weight, body mass index (BMI), and unsightly deposits of body fat.
• Antioxidant Effects: Dietary vinegars like balsamic and red wine stand out for their high levels of polyphenols. These powerful plant compounds are antioxidants that protect cells from free radical damage and reduce inflammation throughout the body.
• Heart Health: Recent studies indicate that regularly consuming vinegar could positively impact several cardiovascular risk factors and the responsible compound for these health benefits come from the acetic acid in apple cider vinegar and other types of dietary vinegars.
• Digestive Health: The secret of dietary vinegar's effects on digestive health lies in the vinegar's acetic acid content, which stimulates gastric fluid production to help break down food more effectively. This process can reduce bloating, improve absorption and inhibit harmful bacterial growth.

While vinegar can be a healthy addition to your diet, moderation is key. Overconsumption can lead to potential side effects including low potassium levels and reduced bone density. Some studies also suggest a possible link between high vinegar intake and Candida overgrowth. If you have diabetes or kidney disease, consult your healthcare provider before incorporating vinegar into your routine. Most vinegars don't require refrigeration after opening, though some less acidic or flavored varieties may benefit from cool storage.

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For thousands of years, vinegar has been more than just a kitchen staple, it's been a functional food packed with impressive health benefits. This fermented condiment contains essential nutrients including amino acids, sugars, vitamins, and minerals that work together to support your overall well-being. 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.