Truth About Apple Cider Vinegar’s “Mother”

---

The "mother" in apple cider vinegar (ACV) is a cloudy sediment consisting of bacteria and yeast that forms during fermentation. While many attribute special health benefits to the mother, scientific evidence doesn't support claims that it provides unique advantages beyond regular apple cider vinegar. The mother does indicate that the product is raw and unfiltered, and it may contain some beneficial probiotics and enzymes.

Vinegar has been valued for its health properties since ancient civilizations began documenting its benefits around 5,000 B.C. when the Babylonians were among the first to recognize its medicinal potential. Hippocrates, often called the "father of modern medicine," prescribed a mixture of vinegar and honey for respiratory issues, coughs, and wounds. Roman soldiers carried "posca," a vinegar and water drink, to stay hydrated and prevent illness during their campaigns.

Modern research has begun to validate some traditional uses of dietary vinegar while debunking others. Vinegar contains polyphenols, which are plant compounds, with antioxidant properties that may protect cells from oxidative stress. Its antimicrobial properties make it effective against certain bacteria, but a BMJ Group study recently faced scrutiny and retracted their recommendations regarding whether ACV supports weight loss in overweight or obese individuals.

BMJ Group Retracts Previous ACV Study

Recent research claiming dramatic health benefits from ACV has faced scrutiny, with some studies being retracted due to questionable methodology and unreliable data. The decision to retract the paper came after others questioned the methods used for statistical analysis. The early submissions of the study created doubts when it first appeared in critiques of BMJ Group’s insufficient detail in the description of methods used that may have resulted in an unreliable review of raw data.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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 says any health benefits should be viewed as complementary to, not replacements for established medical treatments. Research investigations were complex and involved detailed scrutiny of data and correspondence with researchers, institutions and third party experts. This process is relatively unusual in nutritional research as a whole. In part, that is due to the challenges of adequate numbers of participants and time that is needed to obtain meaningful randomized, double-blind, placebo-controlled human study as needed.

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

Apple cider vinegar's proven health effects come primarily from acetic acid, not the mother. That’s why a high-profile study published last year claiming dramatic benefits was retraced due to questionable methodology. Though not a miracle cure, dietary vinegar may have modest effects on blood sugar levels and long-term weight control. Anyone considering apple cider vinegar with the “mother” to reduce appetite to lose weight should maintain realistic expectations and also continue with consuming a proper diet and exercising regularly.

Although ACV tends to get most of the studies about health=benefits, other types of dietary vinegar (balsamic, wine or malt) can be excellent sources of beneficial liquid compounds. Generally speaking, the darker the dietary vinegar, the more antioxidants that it contains. Made from different ingredients to offer unique flavor profiles, dietary vinegars contain polyphenols that have the ability to relax blood vessels and improve blood pressure levels. However, it only makes a difference with blood sugar if it is consumed prior to meal containing starch.

Health Benefits of Dietary Vinegar

Dietary vinegar can be excellent sources of antioxidants. Moreover, darker vinegars undergo less refinement than their lighter counterparts, allowing more beneficial compounds to remain in the liquid. These healthy compounds not only contribute to the vinegar's nutritional value but also influence its distinctive taste and rich color. The good news is that vinegar doesn't spoil or become unsafe to consume, but you may notice changes in quality, appearance and flavor over time. Plus, some varieties become cloudy as they age.

• Blood Sugar Control: When consumed before meals, dietary vinegar has gained significant recognition for its role in blood sugar management, particularly among people with type 2 diabetes or insulin resistance.
• Weight Control: Social media influencers and celebrities have recently been promoting apple cider vinegar as a weight loss wonder. This fermented liquid is claimed to help shed pounds, reduce cravings, and beat bloating.
• Antioxidant Effects: The antioxidant content varies depending on the type of vinegar you choose, with balsamic and red wine vinegars leading the pack in terms of beneficial compounds. The initial fermentation produces probiotics and important gut bacteria for a healthier microbiome.
• Heart Health: The antioxidants in vinegar, especially balsamic varieties, may help relax blood vessels and contribute to lower blood pressure, better cholesterol readings, and more efficient metabolism. Human studies demonstrate more modest but still highly encouraging results.
• Digestive Health: The fermentation process that creates dietary vinegar also produces beneficial microorganisms. These naturally occurring substances in the "mother" of apple cider vinegar acts as a probiotic, potentially helping to maintain a healthy balance of gut bacteria.

Most vinegars don't require refrigeration after opening because their high acidity naturally preserves them. However, some less acidic or flavored vinegars may benefit from refrigeration to maintain their quality and prevent sediment formation. Regardless of the type, it's always best to store vinegar in a cool, dark place with a tightly sealed lid to preserve its optimal quality. While sediment changes don’t make vinegar unsafe, older vinegar may lose some of its potency and you can always repurpose less flavorful bottles for non-culinary uses like cleaning.

____________________

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 natural enzymes and proteins. But, other dietary vinegars can also be excellent sources of antioxidants (the darker the better). 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.