Latest Health Benefits of Dietary Vinegar

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For thousands of years, vinegar has been used for more than just cooking. The ancient Babylonians recognized its health benefits as early as 5,000 B.C., and historical figures like Hippocrates prescribed it for respiratory conditions and to heal wounds. Today, apple cider vinegar (ACV) is getting a lot of buzz online as a cure-all, with many claims about its role in weight loss and other health benefits.

If you've ever looked at a bottle of raw, unfiltered ACV, you've probably noticed a cloudy, web-like substance floating inside. This is "the mother," a naturally occurring sediment of bacteria and yeast that forms during fermentation. Its presence indicates that the product is raw and unfiltered, and it does contain some beneficial probiotics and enzymes.

Some studies suggest ACV might have a modest effect on weight loss, mainly by helping you feel full and reducing your appetite. However, it’s not a magic bullet. In studies where participants lost weight, they were also following a calorie-restricted diet and exercising regularly. It's also worth noting that a March 2024 study that received widespread attention for its claims about ACV and weight loss was later retracted due to questionable statistical methods.

BMJ Group Retracts Previous ACV Study

A clinical trial published in March 2024 by BMJ Nutrition, Prevention & Health made headlines worldwide 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, quickly going viral across social media platforms. However, the excitement was short-lived. By September 2025, BMJ Group’s content integrity team retracted the paper after identifying serious quality concerns.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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

Researchers found multiple red flags, including questionable statistical methods, implausible results, unreliable data, and insufficient detail about the study's methodology. Most troubling was the fact that the trial hadn't been properly registered beforehand, which is always a basic requirement for credible research. The experts now say that the real weight loss health benefits do come from the acetic acid content rather than the "mother," and dramatic claims from early studies should always be viewed with skepticism.

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

The mother is a combination of proteins, enzymes, and beneficial bacteria that forms naturally during fermentation. The presence of the mother signals that the ACV hasn't been processed and retains its natural proteins and enzymes. However, it's crucial to understand that apple cider vinegar's proven health effects come primarily from acetic acid, not from the mother itself. While not a miracle cure, The longer fermentation process that creates the mother also develops complexity and depth of flavor that freshly-brewed varieties lack.

But thanks to its high acidity, vinegar acts as a natural preservative and has an almost indefinite shelf life. If you do notice cloudiness or sediment forming over time, it's still safe to use, though its flavor may change. If the appearance becomes unappealing, you can always repurpose it for household cleaning. Fortunately for most people, apple cider vinegar (and its "mother") are safe to consume, but swish plain water after drinking a diluted tablespoon full to protect the enamel on your teeth from damage from the high levels of acidity.

Health Benefits of Dietary Vinegar

When it comes to antioxidant power, darker vinegars take the lead. These deeper-colored varieties undergo less refining than their lighter counterparts, allowing more beneficial compounds to remain intact. These compounds don't just give darker vinegars their distinctive color and robust flavor; they also boost their nutritional value significantly. While apple cider vinegar often steals the spotlight in health discussions, it's important to understand that most core benefits come from the same active ingredient.

• Blood Sugar Control: One of the most well-researched benefits of dietary vinegar is its ability to help regulate blood glucose levels, making it particularly valuable for people with type 2 diabetes or insulin resistance. The magic lies in acetic acid that slows the rate of gastric emptying.
• Weight Control: Research suggests that dietary vinegars, including ACV, may support weight management by slowing digestion and delaying stomach emptying. This process can help you feel fuller for longer, potentially leading to a lower overall calorie intake throughout the day.
• Antioxidant Effects: Beyond cholesterol management, dietary vinegar may also help regulate blood pressure by allowing blood vessels to relax more effectively. Some research suggests vinegar can prevent the body from fully digesting starches to reduce risk for diabetics and those with heart disease.
• Heart Health: Studies suggest that incorporating apple cider vinegar or other types of dietary vinegar into your diet can help lower bad LDL cholesterol and triglycerides while raising good HDL cholesterol levels for significant benefits to heart health.
• Digestive Health: Not all dietary vinegars are created equal, especially when it comes to digestive health. For more nutritional benefits, look for raw, unfiltered varieties that contain "the mother", which is a cloudy mix of beneficial yeast and bacteria that acts as a natural probiotic.

Research suggests that vinegar may also serve as a useful tool for weight management, though more extensive studies are needed to confirm these effects. Most people can safely consume up to two tablespoons of vinegar daily, but it's crucial to view it as a supportive addition to a healthy lifestyle rather than a standalone solution. Always store vinegar in a cool, dark place with a tightly sealed lid. While you might notice changes in appearance over time, such as sediment formation, these changes don't make the vinegar unsafe to consume.

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While many of the findings regarding fruit, grain, balsamic, or red wine vinegars discussed above come from preliminary animal studies, the results are encouraging. However, for the most meaningful benefits, it is always best to combine dietary vinegar with a heart-healthy lifestyle that includes a balanced diet and regular exercise. 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.