Is Vinegar Healthy for Humans?

---

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.

__________________

Apple cider vinegar is created through a two-step fermentation process. First, yeast converts apple sugars into alcohol. Then, bacteria called acetobacter transforms the alcohol into acetic acid, which is vinegar's main active ingredient. Independent analysis suggests that acetic acid, not the mother, is responsible for slowing gastric emptying and reducing appetite.

A study published last year initially gained international attention and went viral on social media for claiming that consuming "the mother" could produce significant weight loss. Last month, the questionable results were retracted after BMJ Group's integrity team discovered questionable statistical methods and multiple results that couldn't be replicated by their team of independent experts.

Current research does suggest that vinegar may offer modest benefits for blood sugar control and appetite reduction, but these effects are not conclusive. Studies showing real weight loss benefits involved participants following calorie-restricted diets and regular exercise programs. This means vinegar should be viewed as a supplement to healthy lifestyle choices rather than a magic bullet for weight loss. But, while the primary health benefits come from acetic acid, ACV does contain good nutrients like B-vitamins and plant-based antioxidants.

BMJ Group Retracts Previous ACV Study

Apple cider vinegar has gained significant attention in recent years, especially on social media and community wellness platforms. However, despite the most recent online claims attributing special powers to “the mother” in ACV, scientific evidence suggests the primary health benefits of apple cider vinegar come from acetic acid, which is the active ingredient present in all dietary vinegars, rather than the cloudy sediment itself. So, international skepticism of the article published in BMJ Nutrition, Prevention & Nutrition journal prompted a review.

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

Statistical analyses, after experts recreated the original research, revealed patterns inconsistent with random participant allocation and improbably small p-values given the study's overall size. While these discrepancies were acknowledged as “honest mistakes” that resulted from version mismatches, data rounding errors, and formatting differences, the international media was immediately instructed by BMJ Group’s independent integrity team to no longer reference the errant findings of the original publication.

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

When shopping for apple cider vinegar, you'll notice two distinct types on the shelf. Filtered ACV appears as a clear liquid, while unfiltered versions contain a cloudy, web-like substance floating inside. This cloudy material is called "the mother," and it's a natural combination of proteins, enzymes, and beneficial bacteria that forms during the fermentation process of crushed apples. The presence of the mother indicates that the vinegar is raw and unpasteurized. Some people prefer to shake the bottle to mix it in, while others strain it out before use.

Despite popular claims on social media, scientific evidence suggests that apple cider vinegar's primary health benefits come from acetic acid, not the mother itself. The mother does contain some beneficial elements, including probiotics and enzymes that aren't destroyed during pasteurization. These live cultures may contribute to a healthier gut microbiome, which can support digestion and immune function. However, research doesn't support claims that the mother provides unique health benefits beyond those of regular apple cider vinegar.

Health Benefits of Dietary Vinegar

If you choose to incorporate vinegar into your routine, moderation is key. While apple cider vinegar often gets the most attention in health discussions, you can enjoy similar benefits from any variety. These powerful compounds work by slowing gastric emptying, which helps explain why diluted vinegar can aid digestion, promote feelings of fullness, and support heart health. Most people can safely consume one to two tablespoons daily in a properly diluted glass of water, but rinse the mouth with additional water afterward to protect tooth enamel.

• Blood Sugar Control: Acetic acid, which is the active ingredient in all varieties of dietary vinegar slows the rate at which your stomach empties after eating, which can reduce appetite, lower daily calorie intake, and prevent rapid blood sugar spikes.
• Weight Control: Some studies indicate that combining dietary vinegar, such as apple cider, balsamic, or red wine vinegar, with a healthy diet and regular exercise can result in modest reductions in weight, body mass index (BMI), and stubborn deposits of body fat.
• Antioxidant Effects: Balsamic, red wine, and apple cider vinegars offer a range of health benefits, primarily due to their rich antioxidant content. These antioxidants come in the form of polyphenols, powerful plant-based compounds that protect your cells from damage caused by free radicals.
• Heart Health: One of the main ways vinegar may support heart health is by influencing cholesterol levels. Some research shows that it can help reduce total cholesterol, "bad" LDL cholesterol, and triglycerides, while potentially increasing "good" HDL cholesterol.
• Digestive Health: The fermentation process used to create vinegar also produces probiotics, which are beneficial bacteria that contribute to a healthier gut microbiome and improve digestion. While research is ongoing, these properties may lower risk of certain chronic diseases.

One of vinegar's most remarkable qualities is its exceptional longevity. Thanks to its high acidity, vinegar acts as a natural preservative and has an almost indefinite shelf life. Even if you notice cloudiness or sediment forming over time, the vinegar remains safe to consume. If the flavor changes, you can always repurpose it for household cleaning. While vinegar can be a healthy addition to your diet, it's important to view it as a flavorful, nutritious complement to a balanced lifestyle rather than a miracle cure for shedding weight.

____________________

Darker varieties like balsamic, red wine or apple cider vinegar contain significantly more antioxidants than lighter counterparts like white wine or rice vinegar. This is due to less refining and reduced exposure to heat during production, which allows more beneficial polyphenols to remain in the liquid, contributing to the vinegar's distinctive darker color and enhanced nutritional profile. 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.