Is Dietary Vinegar a Safe Supplement?

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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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Dietary vinegar has graced kitchens for thousands of years, serving as a critical food preservative, a beloved condiment and a functional health food. But, this fermented liquid contains far more than just its signature tangy flavor; it is packed with essential nutrients and bioactive compounds that have made it a cornerstone of traditional uses as a medicine in homes across many cultures.

Vinegar's medicinal reputation spans millennia. As early as 5,000 B.C., ancient Babylonians used date palm vinegar for food preservation and to treat various ailments. The physician Hippocrates prescribed vinegar-honey mixtures for respiratory issues, and during medieval times, "Four Thieves Vinegar" was even believed to protect against plague infection.

Modern research has validated some traditional uses of vinegar while debunking others. Apple cider vinegar (ACV) recently captured attention on social media with bold claims about detoxification and rapid weight loss. While ACV isn't the miracle cure-all that influencers suggest, it does offer some promising health benefits as part of a balanced lifestyle. In addition, the acidity in dietary vinegar has antimicrobial properties that can eliminate specific bacterial strains.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in the BMJ Nutrition, Prevention & Health journal made bold claims about apple cider vinegar and weight loss. The study suggested that drinking small amounts of ACV containing "the mother" could lead to significant weight loss in overweight and obese individuals. The news quickly went viral on social media, capturing international attention. However, social media’s viral celebrations were short-lived as experts almost immediately identified red flags, raising serious questions.

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 consulted independent statistical experts to review the research. The statisticians discovered questionable statistical methods, numerous analytical errors, and data irregularities so severe they could not replicate the study's original results. Ultimately, the journal retracted the paper entirely in the fall of 2024. While the study's authors attributed the issues to "honest mistakes," the retraction confirms the data was unreliable. While it isn't the magical weight-loss cure the viral study claimed, it isn't snake oil either.

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

The cloudy, stringy substance floating at the bottom of raw apple cider vinegar bottles has earned the intriguing name "the mother." This naturally occurring sediment is a combination of proteins, enzymes, and beneficial bacteria that forms during fermentation. The mother gives unfiltered ACV its characteristic murky appearance and serves as proof that the vinegar is raw, unpasteurized, and unprocessed. While wellness influencers tout the mother as having special powers, scientific evidence tells a different story.

Experts now say the primary beneficial compound in apple cider vinegar is acetic acid, which is present in all types of vinegar regardless of whether they contain “the mother.” This active ingredient is what nutrition experts credit with apple cider vinegar's modest weight loss effects through slowed gastric emptying, reduced appetite, and decreased calorie consumption. Apple cider vinegar does however contain B-vitamins and plant-based antioxidants that can help reduce inflammation and support cardiovascular health.

Health Benefits of Dietary Vinegar

The mother in apple cider vinegar is a natural, safe, and potentially beneficial component of raw, unfiltered ACV. While it contains probiotics, enzymes, and antioxidants, most of the vinegar's health benefits come from acetic acid, not the mother itself. Claims that the mother has special "detoxing" powers or miraculous weight loss effects are largely unsupported by science. But, if you're looking for a less processed option with potential probiotic benefits, raw ACV with the mother is a great culinary choice.

• Blood Sugar Control: Research shows that regular consumption of dietary vinegar offers multiple metabolic benefits. Adding vinegar to your daily routine could be a game-changer for managing blood sugar levels by naturally lowering calorie intake throughout the day.
• Weight Control: The growing interest in vinegar for weight management isn't just a passing trend. Scientific evidence supports the practice of consuming small quantities of dietary vinegar to slow gastric emptying, reduce appetite, and support sustainable weight management goals.
• Antioxidant Effects: When it comes to antioxidant content, not all vinegars are created equal. Darker varieties like balsamic and red wine vinegar pack a more powerful nutritional punch than lighter options such as rice vinegars. Darker vinegars contain higher levels of plant-based antioxidants.
• Heart Health: These cardiovascular benefits appear to stem from acetic acid, the active ingredient created during fermentation in all types of vinegar, which influences how the body processes lipids and may inhibit cholesterol synthesis for better heart health.
• Digestive Health: The science has confirmed what traditional wisdom has long suggested. Dietary vinegar can improve digestive health and people often report less bloating or discomfort after meals. The key to its power lies in acetic acid, the active ingredient found in all dietary vinegars.

When selecting vinegar for potential health benefits, remember that darker varieties typically contain more antioxidants than lighter ones because they undergo less refinement during production. This gentler processing allows beneficial compounds to remain in the liquid, contributing to both the vinegar's distinctive taste and its nutritional value. The key lies in always viewing vinegar as one component of a balanced, healthy lifestyle rather than a miracle solution for losing weight quickly.

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Based on current research, many popular claims about apple cider vinegar are either unsupported by robust scientific evidence or have been greatly exaggerated. While some studies suggest modest benefits for blood sugar control and appetite reduction, most involved participants following calorie-restricted diets and regular exercise. 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.