Vinegar’s Rich History of Medicinal Use

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During medieval times, "Four Thieves Vinegar" was believed to protect looters against plague infection, although science now understands this was likely due to vinegar's antimicrobial properties rather than magical protection. Today, social media buzzes are filled with claims about apple cider vinegar (ACV) and the condiments role in supporting weight loss.

While ACV isn't the cure-all many websites suggest, there's genuine science backing some of its traditional uses. The cloudy, web-like substance floating in raw ACV bottles is called "the mother". This sediment mixture of bacteria and yeast from fermentation does provide probiotics and enzymes. However, while many attribute special powers to the mother, scientific evidence suggests the primary benefits come from acetic acid itself, not its cloudy sediment.

Thanks to its high acidity that acts as a preservative, dietary vinegars have an almost indefinite shelf life. Even if cloudiness or sediment develops in ACV, the vinegar remains safe for culinary or medicinal use, although changes in flavor over time may cause you to prefer using it for household cleaning rather than consumption. Generally speaking, the darker the vinegar, the more antioxidants it contains, as less refinement during production preserves many of the beneficial compounds.

BMJ Group Retracts Previous ACV Study

A clinical trial published in spring of 2024 by BMJ Nutrition, Prevention & Health made bold claims about apple cider vinegar (ACV) and weight loss. This article quickly captured international headlines and went viral on social media posts. The study, however, that suggested drinking small amounts of ACV mother each day could support weight loss in overweight and obese individuals. But the media hype was short-lived. BMJ’s Integrity Group issued a retraction in September 2025 stating there was a lack of evidence that the mother was a miracle component.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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

For those considering apple cider vinegar as a dietary supplement, experts now recommend focusing on vinegars with proven acetic acid content rather than getting caught up in marketing claims about supposed superpowers. It's also important to remember that while apple cider and other dietary vinegars are generally safe to consume, it should complement and not a replacement for established medical treatments. Additionally, guzzling extra water afterward consumption can help protect tooth enamel from the acid.

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

While apple cider vinegar has been historically touted as a cure-all, the truth of its healthcare benefits lies somewhere between pixie dust and snake oil. Despite many internet and social media claims, the reality of dietary vinegar’s benefits is more modest. ACV and other dietary variations are generally safe to consume, but it is important to understand what vinegar consumption can and cannot do for weight control and your overall metabolic health. Similar to its kissing cousin (apple juice), ACV does contain B-vitamins and polyphenols.

Shopping for groceries, you’ve likely seen unfiltered ACV with a cloudy substance at the bottom that is known as the "mother." This is a natural combination of the yeast used to speed the process and bacteria that is a byproduct of fermentation. While the mother’s presence indicates a raw and unprocessed product, there's no scientific evidence supporting claims that it provides unique weight loss benefits beyond those of regular ACV. So, for those considering ACV as a supplement, the focus should be on the acetic acid.

Health Benefits of Dietary Vinegar

Vinegar is more than just a kitchen staple; it's a functional food that has been used for its health benefits for thousands of years. Made through a fermentation process, all vinegars contain acetic acid, which is responsible for many of its core benefits, like blood sugar control and improved metabolic efficiency. Beyond acetic acid, different vinegars contain a variety of other nutrients and bioactive compounds, including amino acids, vitamins, minerals, and polyphenols. These contribute to its overall nutritional value.

• Blood Sugar Control: For those who suffer with type 2 diabetes, studies suggest that taking a small amount of vinegar (one to two tablespoons with 8 ounces of water) at bedtime can help lower fasting blood sugar levels the following morning.
• Weight Control: Dietary vinegars like apple cider vinegar appear to aid weight management. Research supports this by suggesting that the acetic acid in ACV and other vinegars can promote feelings of fullness linked to weight loss in overweight or obese individuals.
• Antioxidant Effects: Balsamic and red wine vinegars stand out for their exceptionally high polyphenol content, which are antioxidants that may help reduce inflammation throughout the body and lower your overall risk of having to deal with chronic diseases.
• Heart Health: Heart health benefits appear to come from dietary vinegar’s variety of unique compounds. For example, apple cider vinegar contains the active ingredient acetic acid, while balsamic vinegar is also rich in polyphenols (antioxidants) that naturally relax blood vessels.
• Digestive Health: The fermentation process that creates dietary vinegar produces beneficial microorganisms and compounds that support digestive function. The naturally occurring probiotics, especially in raw apple cider vinegar, may help maintain optimal gut bacteria balance for digestion.

While acetic acid seems to be the active ingredient that is present in all types, one of vinegar's most practical qualities is its incredible longevity. Thanks to its high acidity, dietary vinegar is naturally self-preserving and won't spoil, making it a reliable pantry staple. While you might notice changes in appearance or flavor over time, particularly cloudiness in varieties like apple cider vinegar with the “mother”, these changes over time don't affect safety. Even after years of fading flavors, vinegar can be repurposed and used as a cleaning agent.

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Darker dietary vinegars undergo less refinement than lighter vinegars, which preserves more beneficial compounds that contribute to both their rich color and antioxidant properties. While apple cider vinegar often steals the spotlight, most core benefits come from acetic acid that is present in all types of vinegar. 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.