What Apple Cider Vinegar Can and Can’t Do

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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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While apple cider vinegar is not a cure-all, it does show promise as a health supplement to balance gut microbiome and improve cardiovascular health. Additionally, these compounds may support brain function and increase the body's ability to fight chronic diseases. But, when it comes to antioxidant content, not all vinegars are created the same. The darker the vinegar, the more antioxidants it contains.

Making apple cider vinegar involves a two-step fermentation process. First, yeast digests the sugars in apples and converts them into alcohol. A bacteria called acetobacter then turns the alcohol into acetic acid, which is the main active ingredient in all vinegars. On the other hand, the "mother" is a combination of the yeast and bacteria that formed during this fermentation process. If you look at a bottle of raw, unfiltered ACV, you can see strands of the mother floating inside.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made headlines with its claims about apple cider vinegar and substantial weight loss. The study suggested that drinking small amounts of ACV a couple times each day could help overweight and obese individuals shed pounds, a claim that quickly went viral online with posts on social media and community wellness platforms. This captured international media attention; however, the excitement was short-lived as experts immediately identified red flags.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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 BMJ Group's content integrity team launched an investigation and brought in independent statistical experts to review the research. Their findings were damning. Independent specialists discovered questionable statistical methods, unreliable data, and implausible results. They were unable to replicate the study's findings due to numerous analytical errors. Perhaps most troublingly, the trial had not been properly registered beforehand. Faced with these fundamental flaws, the journal officially retracted the paper last month.

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

Focus on scientifically-backed benefits rather than social media hype. While the mother in apple cider vinegar is a natural byproduct of fermentation and indicates a less processed product, there's no concrete scientific evidence that it provides unique health benefits beyond what acetic acid already offers. BMJ’s recent retraction of a statistically inaccurate study, which suggested the mother had unique weight loss properties, serves as a perfect reminder that we should approach sensational health claims with skepticism.

When shopping for apple cider vinegar, the cloudy sediment from the mother indicates a more natural, less processed product. The mother is safe for most people to consume and it can be used as a starter to make more vinegar or added to other foods for extra flavor. However, don't overlook other types of dietary vinegar for health benefits. Darker vinegars like balsamic and red wine varieties often contain more antioxidants and polyphenols. As a general rule, the darker the vinegar, the higher its antioxidant content.

Health Benefits of Dietary Vinegar

Dietary vinegar has long been a flavorful condiment, food preservative and antibacterial cleaning agent, but it also has nutritionally-impressive health benefits. This fermented liquid is packed with essential nutrients like amino acids, vitamins, and minerals. During fermentation, other bioactive compounds develop that work together to support various bodily functions, from regulating metabolism to boosting immune function. But, for the highest antioxidant content, darker vinegars tend to pack a more powerful nutritional punch.

• Blood Sugar Control: ACV has shown particularly promising results in clinical studies, especially when consumed before carbohydrate-rich or starchy meals. This timing allows any dietary vinegar's active ingredient, acetic acid, to begin working before glucose enters your bloodstream.
• Weight Control: The growing interest in using dietary vinegar for weight management isn't just a social media trend. There is scientific evidence suggesting it can support weight loss efforts, though its effects are modest when compared to the latest compounded weight loss medications.
• Antioxidant Effects: Not all vinegars offer the same nutritional benefits. Darker varieties like balsamic and red wine vinegar contain significantly higher levels of polyphenols compared to their lighter counterparts such as white wine or rice vinegars.
• Heart Health: Beyond cholesterol management, vinegar may support cardiovascular health through several additional mechanisms. It can help prevent the body from fully digesting starch, leading to lower blood sugar and potentially reducing the risk of both heart disease and diabetes.
• Digestive Health: Vinegar may aid improved nutrient absorption with a better breakdown of food. This means the body can more effectively absorb essential minerals like calcium and iron. Enhanced digestion also leads to less uncomfortable bloating after meals.

For those considering adding vinegar to their diet, experts recommend focusing on products with proven acetic acid content rather than getting caught up in ACV marketing claims. While the mother contains probiotics and enzymes, there's no strong scientific evidence that it provides unique health benefits. It's also wise to remember that while dietary vinegars are generally safe, they should complement, not replace, established medical treatments. Additionally, drinking extra water after consuming vinegar can help protect tooth enamel from the acid.

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By improving gut microbiome, apple cider vinegar and other culinary varieties can help the digestive system function more efficiently and may help to reduce discomforts like bloating. Although most apple cider vinegar you buy in the grocery store is pasteurized, raw unfiltered ACV with the mother is still highly recommended by many nutritional experts because of its organic nature, enzymes and proteins. 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.