Which Vinegar Is Good for Losing Weight?

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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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From ancient remedies to modern weight loss trends, dietary vinegar has a long and storied history as a culinary powerhouse. As far back as 5,000 B.C., the Ancient Babylonians used it for food preservation to better cope with food storage in the hot Mesopotamian climate. Hippocrates, the "father of modern medicine," prescribed a vinegar-honey mixture to treat coughs and wounds.

Recently, apple cider vinegar (ACV) and its "mother" captured viral attention on social media and community wellness platforms as a remedy for weight loss. But with so many claims, it can be hard to separate the real science from actual hype. This natural slurry sediment of beneficial bacteria and yeast forms during fermentation where sugars are first converted to alcohol and then to acetic acid.

While many online social media claims attribute special powers to the mother, research has yet to support the idea that it provides unique health benefits beyond those of regular filtered apple cider vinegar. Nonetheless, ACV does contain B vitamins and plant-based antioxidants called polyphenols, which can help reduce inflammation and support cardiovascular health. Most studies suggest that dietary vinegar may have a modest effect on appetite control, but the culinary condiment is not a magic bullet.

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 apple cider vinegar (ACV) and weight loss. The study suggested that drinking small amounts of ACV daily could support weight loss in overweight and obese individuals. Media outlets quickly picked up the story, and it went viral on social media. However, the excitement was short-lived, as serious international concerns about the study's quality soon emerged.

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

When BMJ Group's content integrity team investigated and brought in independent statistical experts, the problems became clear. The statisticians couldn't replicate the study's results and found numerous analytical errors. Data irregularities were so significant that they recommended each participant's information undergo independent scrutiny. Ultimately, the journal retracted the paper and this year has clearly stated that results from that study should not be used by the media or anyone else.

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

If you've ever looked at a bottle of raw, unfiltered apple cider vinegar on the grocery store shelf, you've probably noticed a cloudy substance floating inside. This is "the mother," which is a natural combination of yeast, beneficial bacteria, proteins, and enzymes that forms during the fermentation process. Its presence indicates that the vinegar is raw and hasn't been pasteurized, a high-heat process that can destroy some benefits. Social media claims say the mother is a cure-all, but the science suggests its benefits are much more modest.

Ultimately, the choice of including daily consumption of small amounts of dietary vinegar  is up to you. Nonetheless, nutrition experts may recommend raw, unfiltered apple cider vinegar simply because it is less processed and does not expose the fermented liquid to high heat and pressure during processing. Plus, the presence of the mother ensures you get the potential benefits of its live probiotics and enzymes. But the primary health impacts of ACV are mainly linked to its acetic acid content, which is present in filtered versions as well.

Health Benefits of Dietary Vinegar

Vinegar has graced kitchen shelves for thousands of years, and there's good reason it has stood the test of time. What started as a valuable food preservative has proven to be a nutritional powerhouse packed with health-promoting compounds. This fermented liquid contains beneficial amino acids, vitamins, minerals, and bioactive compounds that develop during fermentation and support various bodily functions, including regulating cellular metabolism, boosting immune function, and providing antioxidant protection.

• Blood Sugar Control: Since acetic acid slows gastric emptying of food into the digestive system, this mechanism helps prevent rapid blood sugar surges while naturally curbing food cravings, reducing appetite and naturally lowering overall daily calorie intake.
• Weight Control: The active compound in dietary vinegar works by slowing gastric emptying to curb hunger. This fermented liquid's ability to reduce sugary, high-carbohydrate food cravings leads to lower overall calorie intake which can support better weight control.
• Antioxidant Effects: Dietary vinegars like balsamic, red wine, and apple cider varieties are gaining recognition as nutritional powerhouses, primarily due to their rich polyphenol content. These plant-based antioxidants work at the cellular level to neutralize free radicals.
• Heart Health: Balsamic vinegar seems especially beneficial for cardiovascular health, as the darker varieties of dietary vinegars often contain more plant-based polyphenols and these antioxidants are particularly effective for supporting heart health.
• Digestive Health: The active ingredient in dietary vinegars is highly acidic and can lead to reduced bloating after meals and better absorption of essential minerals like calcium and iron, which helps promote a healthier gut microbiome by inhibiting the growth of harmful bacteria.

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. However, always rinse your mouth with additional water afterward to protect tooth enamel from the high acidity. It's also important to note that overconsumption can lead to potential side effects including low potassium levels and reduced bone density. If you have diabetes or kidney disease, consult your healthcare provider before incorporating dietary vinegar into your routine.

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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 plant-based polyphenols to remain in the liquid, contributing to the vinegar's distinctive color and flavor while boosting its nutritional value. 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.