What Happens When You Drink 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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The ancient Babylonians were the first to record usage of fermented date palm vinegar as both a food preservative and a medicine around 5,000 B.C. in Mesopotamia. Greek physician Hippocrates prescribed vinegar mixtures with honey for respiratory issues and Roman soldiers carried a diluted vinegar water called “posca” to stay well hydrated during campaigns. Later during the Middle Ages, “Four Thieves Vinegar” was believed to protect looters from the plague.

While experts today understand that vinegar's antimicrobial properties were likely responsible for many of these helpful effects, its long history as an important food preservative, medicinal tool, culinary treat, and cleaning agent is clear. Generally speaking, dietary vinegars may help reduce inflammation throughout the body, supports gut health with more balance microbiome, and supports regulation of multiple cardiovascular issues like blood vessel relaxation and improved cholesterol levels.

For most people, this culinary condiment is safe to consume in small, diluted amounts up to a couple of times per day. But with so much information out there online with viral social media posts and community wellness forums, it can be hard to separate the science from the hype. One of the most recent studies involving apple cider vinegar and its slurry sediment called “the mother” concluded ACV had superpowers for weight loss that were comparable to the latest prescriptive medications, but after an independent review it was retracted.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made bold claims about apple cider vinegar (ACV) and weight loss. The study suggested that drinking small amounts of ACV daily, specifically the "mother," could lead to significant weight loss in overweight individuals. The news quickly went viral, capturing international attention. But, almost immediately, international experts identified multiple red flags that raised 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

BMJ Group’s integrity team that included independent researchers said the study’s questionable statistical methods, numerous analytical errors, and data irregularities were so severe that the team was not able to replicate the results of the original study. While the study’s authors attributed these issues to “honest mistakes,” BMJ confirmed that the findings are unreliable and issued instructions to the media and others that they should not use the retracted information in any way. But, while ACV is not a magic bullet for losing weight, the benefits of dietary vinegar are not a hoax.

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

The mother's presence in apple cider or other varieties of dietary vinegars indicates that the vinegar is raw and unfiltered, meaning it hasn't been subjected to high heat pasteurization that would destroy these live cultures. While it might look disturbingly unusual, the mother is perfectly safe to consume and includes good bacteria, enzymes and yeast. Some people prefer to shake the bottle to mix the mother with the clearer vinegar, while others choose to strain it out. Many feel the live cultures it contains may help balance important gut bacteria.

Many nutrition experts recommend choosing raw, unfiltered apple cider vinegar simply because it's less processed. The high heat used in pasteurization can destroy beneficial bacteria and enzymes that the mother contains, which may provide additional gut health benefits through probiotics. However, if you're primarily interested in ACV for blood sugar management or appetite control, filtered versions will work just as well since they still contain acetic acid. Plus, keep in mind that any unpasteurized dietary vinegar can have its “mother.”

Health Benefits of Dietary Vinegar

Dietary vinegar is packed with nutrients and bioactive components and has been a staple in kitchens worldwide for thousands of years, as a flavorful condiment used for potential health benefits. Beyond acetic acid, different vinegars contain a variety of beneficial substances, such as amino acids, vitamins, minerals, organic acids, and polyphenols. Apple cider vinegar is often in the spotlight, but most of its core benefits, like blood sugar control and metabolic efficiency, come from the acetic acid that is found in all varieties of vinegar. 

• Blood Sugar Control: For people with type 2 diabetes, consuming a small amount (one to two diluted tablespoons) of dietary vinegar at bedtime may help lower fasting blood sugar levels the next morning. Acetic acid, which is present in all varieties, helps to increase glucose uptake.
• Weight Control: The mechanism behind weight control benefits is multifaceted. ACV may improve insulin sensitivity and help control blood sugar levels, while preliminary evidence suggests it could have minor influence on fat metabolism and may help reduce unsightly deposits.
• Antioxidant Effects: Dietary vinegars like balsamic, red wine, and apple cider varieties are packed with polyphenols, which are powerful plant-based compounds that act as antioxidants to protect cells from free radicals while reducing inflammation throughout the body.
• Heart Health: Beyond improved cholesterol management, vinegar may support heart health through several mechanisms, including helping blood vessels relax, improving insulin sensitivity so cells absorb glucose from the bloodstream more efficiently, and reducing overall daily food intake.
• Digestive Health: Dietary vinegar's fermentation process produces probiotics and beneficial gut bacteria that contributes to a healthier gut microbiome and improves digestion, which explains why so many people praise its use for reducing or eliminating post-meal bloating.

One of vinegar's most remarkable qualities is its exceptional shelf life. Thanks to its high acidity, it acts as a natural preservative and has an almost indefinite shelf life. Even if you notice cloudiness or sediment forming over time, particularly in unfiltered varieties, the vinegar remains safe to consume. If the flavor changes, you can always repurpose it for household cleaning, just as people did in ancient times. However, overconsumption can lead to potential side effects including low potassium levels and reduced bone density.

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Regardless of whether your dietary vinegar contains “the mother” or not, its high acidity can pose risks. Always dilute apple cider and other vinegars before consuming small amounts a couple of times per day, and be aware that excessive consumption can damage tooth enamel, irritate your throat, or interact with certain medications. 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.