What Happens When You Drink Vinegar?

---

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.

__________________

If you’ve ever looked at a bottle of raw, unfiltered apple cider vinegar (ACV), you’ve likely noticed a cloudy, web-like substance floating inside. This unique slur is known as "the mother," which is a natural sediment of beneficial bacteria and yeast that forms during fermentation. Its presence indicates that the vinegar is raw, unpasteurized, and contains some probiotics and enzymes.

While ACV isn't the cure-all that internet claims suggest, it does show promise as a health-supporting ingredient. Its main active compound, acetic acid, along with B vitamins and plant-based antioxidants called polyphenols, can help reduce inflammation, support gut health, and improve cardiovascular wellness. However, many viral social media claims and community wellness posts regarding the mother were based on faulty information.

In fact, a study published in BMJ Nutrition, Prevention & Health in early 2024 gained widespread attention after claiming ACV and its mother could deliver dramatic weight loss results, similar to that of the latest weight loss medications, was retracted due to questionable statistical methods. Moreover, further testing proved that vinegar’s active ingredient is acetic acid and its high acidity is responsible for many of the culinary condiment’s health benefits. The incidence highlights the need to always question outlandish online claims.

BMJ Group Retracts Previous ACV Study

Independent experts almost immediately identified multiple red flags with a study published in BMJ Nutrition, Prevention & Health that, in turn, raised serious questions about the credibility of the original study's findings. BMJ Group's integrity team launched an investigation with independent statisticians and the study was retracted after they discovered questionable statistical methods. The study had not been properly registered and experts could not replicate the BMJ study's initial results.

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

After a thorough review, experts suggest the primary health benefits of ACV, whether it is filtered or unfiltered, should be attributed to its acetic acid content that is created during fermentation of crushed apples. It is the high acidity level of dietary vinegar that slows gastric emptying of food into the digestive system and reduces appetite. However, how much this lowers natural calorie intake each day is not conclusive but it would be modest by comparison to weight loss medications. Although not a magical cure-all, vinegar is a nutritious condiment.

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

The mother in apple cider vinegar is that cloudy, web-like substance that forms naturally during fermentation. This gelatinous mass consists of beneficial bacteria, yeast, proteins, and enzymes that develop when fruit is converted into vinegar. You'll find the mother only in raw, unfiltered versions of ACV, which gives these products their characteristic cloudy appearance. While social media influencers and online wellness communities often tout the mother as having special health powers, the reality is much more modest.

Recent retraction of BMJ Group's viral study that initially suggested the mother had unique weight loss properties serves as an important reminder to approach sensational health claims with skepticism. Many popular claims about the mother's "detoxifying" powers lack scientific evidence. Our bodies already have effective detoxification systems through the liver and kidneys, and there's no proof that the mother enhances these natural processes. Nonetheless, some nutritionist may recommend raw ACV simply because it is less processed.

Health Benefits of Dietary Vinegar

Made through a fermentation process, dietary vinegar is a versatile liquid condiment that is packed with essential nutrients and bioactive compounds that can support overall health and wellbeing. Vinegar’s acetic acid works by slowing the rate at which food moves from the stomach into the digestive tract. This can help the person feel full longer and may reduce their daily intake of food. In addition, the culinary condiment can contain probiotics, amino acids, powerful plant-based antioxidants, and other nutrients like B-vitamins.

• Blood Sugar Control: The key ingredient, acetic acid, slows the rate at which food leaves your stomach, which helps prevent rapid blood sugar spikes after food intake. This process can also improve insulin sensitivity that boosts cellular absorption of more glucose from the bloodstream.
• Weight Control: When combined with a healthy diet and regular exercise, daily consumption of dietary vinegar has been linked to modest reductions in weight, body mass index, and body fat. Experts recommend consuming two diluted tablespoons of vinegar a day before lunch and dinner.
• Antioxidant Effects: Dietary vinegar has evolved from a simple pantry staple into a recognized nutritional powerhouse, thanks largely to its polyphenol content. These plant-based antioxidants play a crucial role in neutralizing free radicals, the unstable molecules that often cause cellular damage.
• Heart Health: Studies suggest that vinegar can help reduce total cholesterol, "bad" LDL cholesterol, and triglyceride levels while potentially increasing "good" HDL cholesterol. These improvements occur because vinegar influences lipid metabolism and inhibits cholesterol synthesis.
• Digestive Health: Acetic acid stimulates the production of gastric fluids, helping your body break down food more effectively. As a result, there is reduced bloating after meals and improved absorption of essential minerals like calcium and iron.

Thanks to vinegar’s high acidity, one of the most remarkable qualities is its exceptional longevity. Founded millennia ago by the Ancient Babylonians as a preservative to protect food from the Mesopotamian heat, all types of vinegar have almost indefinite shelf life. Even if you notice cloudiness or sediment over time, the vinegar is still safe to consume, though its flavor might change. If the taste becomes unappealing, you can always repurpose it for household cleaning, just as ancient cultures did.

____________________

While the mother in apple cider vinegar indicates a natural, unpasteurized product with complex flavors, its specific health benefits are often overstated on social media platforms and in related marketing claims. The primary benefits of apple cider vinegar come from acetic acid that all vinegars contain, and not the cloudy sediment itself. 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.