How Does Apple Cider Vinegar Work?

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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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If you have examined a bottle of unfiltered apple cider vinegar on a store shelf, you may have seen a cloudy, web-like substance floating inside. This is called "the mother" and is a natural sediment of bacteria and yeast that forms during the fermentation process. The presence of the mother does indicate the vinegar is raw and contains several unique but beneficial probiotics and enzymes.

Online claims made in a study published in BMJ Nutrition, Prevention & Health during the spring of 2024 concluded that consuming small amounts of the mother in apple cider vinegar could deliver dramatic weight loss results comparable to those of powerful GLP-1 weight loss medications. However, attempts by BMJ Group’s integrity team failed to replicate the results and found multiple errors.

Statistical analyses revealed patterns in the data that were inconsistent with random participant allocation and included improbably small p-values given the study's size. BMJ’s team of independent experts acknowledged that the discrepancies were indeed honest mistakes that had resulted from version mismatches, data rounding errors, and formatting differences during data export. Nonetheless, the media was instructed to no longer reference or use the results presented in the original publication in future dietary vinegar reports.

BMJ Group Retracts Previous ACV Study

After a study was published in spring of 2024 in the BMJ Nutrition, Prevention & Health journal that touted the benefits of obese patients consuming apple cider vinegar with the mother each day to boost their weight loss results. However, independent experts almost immediately identified multiple red flags that raised serious question about the credibility of the findings that had now gone viral through online social media sites. The issues with the study proved to be extensive and academically very troubling.

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

When BMJ Group's content integrity team investigated and brought in independent statistical experts, the problems became undeniable. Independent statisticians discovered questionable statistical methods, implausible results, and unreliable data throughout the research, and worst of all couldn’t replicate the study’s results due to numerous analytical errors. Ultimately, the journal made the decision to retract the paper entirely. The study authors did, however, attribute the study’s issues to "honest mistakes."

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

The mother is the cloudy substance found in raw, unfiltered versions of ACV that contains a natural combination of proteins, enzymes and beneficial bacteria that forms during the fermentation process of crushed apples. While apple cider vinegar with the mother is often promoted online as a cure-all, the actual health benefits of the mother are much more modest. It's generally safe to consume, but it's important to understand what unfiltered and filtered ACV can and cannot do for weight control and overall metabolic health.

Many wellness influencers claim that the mother provides unique "detoxing" powers, but there is little scientific evidence to support this. The impact of ACV on long-term weight management come primarily from vinegar’s main active ingredient of acetic acid. Although nutrition experts may recommend choosing raw, unfiltered dietary vinegar, it’s because it is less processed. After all, humans have an effective detoxification system in the liver and kidneys, which means many experts say the mother does not necessarily enhance this process.

Health Benefits of Dietary Vinegar

Dietary vinegar has been a kitchen staple for many generations and valued, not just as a flavorful condiment, but also for its impressive health benefits. In fact, most vinegar contains a wealth of beneficial components like amino acids, natural sugars, vitamins and minerals. These are nutrients that work synergistically to deliver energy, regulate cellular metabolism, boost immunity, and provide a powerful antioxidant punch. Some varieties may even support healthy blood clotting and improved brain functions.

• Blood Sugar Control: Research suggests that consuming one to two tablespoons of diluted vinegar, particularly apple cider vinegar, about ten to twenty minutes before a carbohydrate-rich meal, especially one containing starches, is most effective for blood sugar control.
• Weight Control: The science behind claims for weight control is based on vinegar’s ability to slow digestion and delay stomach emptying, which keeps you feeling full for longer periods. This leads to a more natural reduction in daily calorie intake to reverse unintended weight gain.
• Antioxidant Effects: Dietary vinegar offers impressive health benefits thanks to its rich antioxidant content that may help lower your risk of chronic diseases while potentially benefiting skin health. Beyond antioxidants, vinegar supports overall gut wellness through its fermentation process.
• Heart Health: By helping to lower insulin levels, vinegar may contribute to weight loss and maintaining a healthy weight is a key factor in preventing heart disease. In addition, antioxidants in dietary vinegar may help to relax blood vessels to lower blood pressure.
• Digestive Health: The active ingredient in all dietary vinegar is acetic acid, which can influence nutrient absorption, reduce food intake, lower insulin sensitivity, and may help regulate blood sugar levels, making it a valuable addition to someone’s digestive health routine.

The key to vinegar's health-promoting properties lies in its high concentration of acetic acid. This means you can enjoy similar blood sugar control and metabolic benefits from your favorite type of dietary vinegar. Powerful compounds work by slowing gastric emptying and the rate at which food moves from your stomach into your digestive tract. This mechanism helps explain why a tablespoon of diluted vinegar can aid digestion, promote feelings of fullness, and support heart health by helping to lower blood pressure and cholesterol levels.

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Thanks to its high acidity, vinegar is naturally self-preserving and won't spoil or become unsafe to consume. Most vinegars don't require refrigeration after opening, though some less acidic or flavored varieties may benefit from cool storage to maintain quality and prevent sediment formation. 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.