Dietary Vinegar: Evidence vs Myth

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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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Vinegar has been celebrated as a health remedy for thousands of years, as the Ancient Babylonians first documented its medicinal benefits around 5,000 B.C. They originally used date palm vinegar for a food preservation and treating common ailments. Roman soldiers would later carry "posca," a vinegar-water drink, to stay hydrated during military campaigns.

Apple cider vinegar captured significant attention in recent years, particularly varieties containing "the mother." If you’ve examined a bottle of raw, unfiltered ACV, you've likely noticed a cloudy, web-like substance floating inside. This natural slurry sediment is the mother and consists of beneficial bacteria and yeast that forms during fermentation

Social media had been buzzing with claims that consuming ACV and its mother can deliver dramatic weight loss results comparable to GLP-1 medications. However, it's crucial to always separate science from hype. The BMJ study published last year that initially gained international attention after going viral online claimed that consuming the mother could produce significant weight loss in overweight and obese individuals. However, after an independent review, the errant study was retracted last month.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made headlines around the world with bold claims about apple cider vinegar and weight loss. The study suggested that drinking small amounts of ACV daily could help overweight and obese individuals shed pounds. Social media buzzed with excitement, and the findings quickly went viral. But the celebration didn’t last, as international experts raised serious concerns about the quality of the study, its questionable statistical methods and potentially implausible 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

Based on much of the current research, popular claims about dietary vinegar are either unsupported by scientific evidence or have been greatly exaggerated. The evidence suggests that while the mother indicates a raw, unfiltered product with some beneficial probiotics, it does not offer unique health benefits beyond regular apple cider vinegar. Vinegar may provide a modest boost to your wellness routine, but it works best when combined with proven healthy lifestyle habits. Relying on it as a substitute for a healthy diet and regular exercise is unrealistic.

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

The "mother" in unfiltered apple cider vinegar is a natural byproduct of fermentation, which is a cloudy substance made up of yeast and bacteria that forms during the brewing process. While it may contain additional probiotics and enzymes, there's no scientific evidence supporting claims that it provides unique health benefits beyond those of regular apple cider vinegar. Despite the hype surrounding apple cider vinegar supplements, the real health benefits come from the acetic acid content, not specifically from the "mother."

While the mother isn't a magical cure, apple cider vinegar does offer some real health benefits, mainly thanks to its acetic acid content. Research suggests that ACV may have modest effects on weight loss by reducing appetite, though the benefits are far less dramatic than internet claims suggest. Apple cider vinegar also has a similar vitamin profile to apple juice, containing B-vitamins and polyphenols. In addition, due to less exposure to heat and pressure during processing, the mother may contain good bacteria and healthy probiotics.

Health Benefits of Dietary Vinegar

Dietary vinegar has been a kitchen staple for thousands of years and valued, not just as a flavorful condiment, but also for its impressive health benefits. This fermented liquid is packed with essential nutrients including amino acids, vitamins, minerals, and bioactive compounds that work together to support various bodily functions, from regulating metabolism to boosting immune function. Moreover, the key to vinegar's health-promoting properties lies in its high concentration of acetic acid, which is present in all types of vinegar.

• Blood Sugar Control: Studies show that consuming one to two tablespoons of diluted vinegar about ten to twenty minutes before meals can help regulate blood glucose levels. This supplementation is especially effective for blood sugar control before carbohydrate-rich meals containing starches.
• Weight Control: The acetic acid in all varieties of culinary vinegar can slow gastric emptying of food into the digestive system. This helps the person feel full sooner and longer, which can reduce overall daily food intake. Consuming fewer calories is an important key for better weight control.
• Antioxidant Effects: Culinary vinegar, particularly balsamic and red wine varieties, is rich in powerful plant compounds called polyphenols. These act as antioxidants, protecting your body's cells from damage caused by free radicals and reducing inflammation throughout the body.
• Heart Health: Emerging research suggests that incorporating dietary vinegar into your routine could offer several benefits. Some studies indicate daily consumption may help improve key heart health markers, especially when paired with a healthy diet and exercise routine.
• Digestive Health: Culinary vinegars are also great for your gut. The fermentation process used to make vinegar produces probiotics and beneficial bacteria that contribute to a healthier gut microbiome, which is essential for good digestion and promotes long-term digestive health.

It is worth noting that other dietary or culinary vinegars, such as balsamic, red wine, or malt vinegar, can also provide beneficial antioxidant compounds called polyphenols. As a general rule, the darker the vinegar, the more of these plant-based antioxidants it contains. The latest science suggests these alternatives likely offer similar benefits to apple cider vinegar, with or without the mother. Although the mother does contain yeast and gut-friendly bacteria, which develop naturally during fermentation, most health benefits are related to vinegar’s high acidity.

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Modern research has validated some traditional uses of dietary vinegar while debunking others. Current evidence suggests that vinegar may offer modest benefits for blood sugar control and appetite reduction, but these findings are not conclusive. It's important to note that most studies showing weight loss benefits also involved participants following calorie-restricted diets and regular exercise programs. 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.