Does Science Support Drinking Vinegar?

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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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If you've ever examined a bottle of raw, unfiltered apple cider vinegar, you have likely noticed a cloudy, web-like substance floating inside. This is known as "the mother," a natural sediment of beneficial bacteria and yeast that forms during fermentation. Its presence indicates that the vinegar is raw and contains some probiotics and enzymes.

Despite popular claims attributing special powers to the mother, scientific evidence suggests that ACV's primary health benefits come from acetic acid, its main active ingredient, rather than the cloudy sediment itself. However, apple cider vinegar contains B-vitamins and polyphenols, which are plant-based antioxidants that help reduce inflammation and support cardiovascular health.

The good news is that acetic acid, the active ingredient in all vinegars, helps slow the emptying of food from the stomach. This can help you feel full longer, reduce food cravings, and naturally lower your daily calorie intake. Studies suggest that vinegar may have modest effects on appetite and blood sugar control, but these benefits are most pronounced when combined with a healthy diet and regular exercise. But, it is important to note that vinegar is a supplement to healthy habits, not a replacement.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made international headlines with bold claims about apple cider vinegar's weight loss benefits. The study suggested that drinking small amounts of ACV daily could help overweight and obese individuals lose weight significantly. The findings quickly went viral across social media platforms, capturing global attention and sparking widespread excitement about this simple solution. However, within months of publication, experts identified serious red flags that raised 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

The "mother" in unfiltered ACV is a natural byproduct of fermentation that may contain probiotics and enzymes. However, there is currently no concrete scientific evidence that it provides unique health benefits beyond those of filtered ACV or other dietary vinegars. If you choose to add ACV to your diet, it's best to have realistic expectations, as the potential health benefits come from acetic acid. So view dietary vinegar as a complementary habit that may support a healthy lifestyle, not as a replacement for a balanced diet and regular exercise.

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

Nutrition experts often recommend raw, unfiltered apple cider vinegar simply because it's less processed. The high heat used during pasteurization can destroy some beneficial bacteria and enzymes that the mother contains, though the practical health impact of this difference remains unclear. The choice between filtered and unfiltered varieties comes down to personal preference rather than dramatic health differences. But, ACV is not the only option on the shelf as darker vinegars like balsamic varieties naturally contain more plant-based antioxidants.

The mother is safe for most people to consume and can add flavor to foods, but despite viral marketing claims, the mother doesn't provide magical medicinal benefits. Fact is, your body already has an effective detoxification system through the liver and kidneys, and there's no evidence that the mother enhances these natural processes. Recent retraction of BMJ Group’s ACV study that suggested unique weight loss properties should serve as a reminder that you should approach sensational weight control and health claims with ample skepticism.

Health Benefits of Dietary Vinegar

Vinegar has been a kitchen staple for thousands of years, valued not just for its tangy flavor but also for its impressive health benefits. This fermented liquid is packed with essential nutrients including amino acids, vitamins, minerals, and bioactive compounds that support everything from immune function to metabolic health. The fermentation process creates beneficial organic acids and polyphenols that contribute to vinegar's nutritional value. When choosing dietary vinegar for maximum health benefits, darker varieties contain more antioxidants.

• Blood Sugar Control: Studies indicate that consuming one to two tablespoons of diluted vinegar 10-20 minutes before meals provides optimal blood sugar control by allowing acetic acid, which is vinegar's active ingredient, to begin working before glucose enters your bloodstream.
• Weight Control: Acetic acid helps slow digestion for increased satiety, which naturally leads to reduced calorie intake and better long-term weight control. But studies show that dietary vinegars work best when consumed alongside a balanced diet and a regular exercise routine.
• Antioxidant Effects: Antioxidants found in dietary vinegar can help relax blood vessels and regulate blood pressure levels. Some studies suggest that darker varieties like balsamic vinegar produce more unique plant-based polyphenols. These antioxidants are effective for supporting heart health.
• Heart Health: Dietary vinegar may also support weight management by helping to lower insulin levels. Since maintaining a healthy weight is crucial for preventing heart disease, this benefit adds another layer of cardiovascular protection for improved heart health.
• Digestive Health: Beyond their impressive antibacterial properties, dietary vinegars also support gut wellness by encouraging the growth of beneficial bacteria. This contributes to a balanced microbiome and may help lower the risk of chronic diseases.

While dietary vinegar can be a healthy addition to your diet, moderation is key and understand it is not a miracle cure. However, most people can safely consume one to two tablespoons daily when properly diluted in water. But always rinse your mouth with extra water after consumption to protect tooth enamel. Overconsumption can lead to potential side effects including low potassium levels and reduced bone density. If you have diabetes or kidney disease, consult your healthcare provider before incorporating vinegar into your routine.

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Dietary vinegar works by slowing gastric emptying, helping 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. Plus, whether you're using artisanal balsamic aged in wooden barrels or simple white vinegar, you can enjoy similar blood sugar control and metabolic benefits. 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.