Debunking Benefits of Apple Cider Vinegar

---

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.

__________________

As far back as 5,000 B.C., the Babylonians used date palm vinegar to preserve food and treat ailments like wounds and respiratory issues. The ancient Greeks and Romans also recognized vinegar's therapeutic properties, with Hippocrates famously prescribing it for medical conditions. During medieval times, a variety known as "Four Thieves Vinegar" was even believed to protect against the plague.

A study published in BMJ Nutrition, Prevention & Health in March 2024 gained widespread attention online with social media posts that claimed consuming ACV with "the mother" could lead to dramatic weight loss for obese individuals, comparable to the latest GLP-1 medications. However, the study was recently retracted in September 2025. BMJ Group's integrity team discovered multiple errors and questionable statistical methods.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made headlines with its bold claims about apple cider vinegar (ACV) and weight loss. The study suggested that drinking a small amount of ACV daily could lead to significant weight loss in overweight and obese individuals. The news quickly captured international media attention and went viral across social media. The excitement, however, was short-lived, as independent experts almost immediately identified multiple red flags about the study's credibility.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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

In response, the BMJ Group's content integrity team launched an investigation, bringing in statistical experts to review the work. The findings were damning. While the study's authors attributed the issues to "honest mistakes," the incident highlights the need for critical evaluation of scientific claims. The investigation uncovered questionable statistical methods, implausible results, unreliable data, and the problems were so extensive that the statisticians could not replicate the study's original results, ultimately this led to the journal’s decision to retract the findings of the study in September 2025.

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

Walking down the vinegar aisle at your local grocery store, you will likely notice two types of apple cider vinegar that are prominently displayed. First is a clear, filtered version but, secondly is a raw, unfiltered version with a cloudy sediment called “the mother.” Its presence is a sign that the apple cider vinegar is unpasteurized, which is often preferred by some nutrition experts due the reduced processing. Although many wellness influencers online claim the mother has unique detoxing powers, scientific evidence doesn’t quite back the claims.

While apple cider vinegar has gotten most of the spotlight, other dietary vinegars also offer many of the same health benefits. In fact, when it comes to antioxidants, darker vinegars like balsamic or red wine vinegar often contain more. The main reason a weight loss specialist might recommend raw, unfiltered ACV with "the mother" is simply because the high heat used in pasteurization can destroy some of the beneficial bacteria and enzymes, though the practical health impact of this is still being studied.

Health Benefits of Dietary Vinegar

If you're considering adding ACV to your routine, view it as a complementary habit, not a replacement for a healthy lifestyle or established medical treatments. Its antimicrobial properties and rich composition of B vitamins and polyphenols can support gut health and reduce inflammation. Acetic acid can help slow gastric emptying and reduce appetite, which may naturally lead to a lower calorie intake. These benefits are not unique as other dietary vinegars offer similar effects. If you consume vinegar, guzzle extra water afterward to protect your tooth enamel.

• Blood Sugar Control: The mechanism behind blood sugar control benefits involves acetic acid's ability to slow the rate at which food moves from the stomach to the small intestine, which can reduce appetite and help cells absorb glucose more effectively from the bloodstream.
• Weight Control: Dietary vinegars, such as apple cider, balsamic, or red wine vinegar, may help with weight management by slowing down how quickly your stomach empties. This can make you feel fuller for longer, which might naturally lead you to consume fewer calories throughout the day.
• Antioxidant Effects: Due to its rich content of polyphenols (antioxidants) and other bioactive compounds like acetic acid, these compounds neutralize free radicals. These are particularly abundant in dietary vinegars made from fruits like balsamic or apple cider vinegars.
• Heart Health: Studies indicate that regular consumption of dietary vinegar could positively impact several cardiovascular risk factors. For instance, vinegar may help reduce total cholesterol, "bad" LDL cholesterol, and triglyceride levels, while potentially increasing "good" HDL cholesterol.
• Digestive Health: Dietary vinegar's antibacterial properties may help inhibit the growth of harmful bacteria to promote good gut health. But, its acetic acid is credited with helping to regulate blood glucose levels after meals, lower insulin sensitivity, and less daily calorie intake.

Overconsumption may lead to side effects like low potassium levels or reduced bone density. One of vinegar’s most remarkable qualities is its exceptional longevity. Thanks to its high acidity, it acts as a natural preservative and has an almost indefinite shelf life, meaning it won’t spoil or become unsafe to consume. You might notice some cloudiness or sediment forming over time, particularly in unfiltered varieties, but the vinegar is still safe. If the flavor changes, you can always repurpose it for household cleaning.

____________________

So, where does the truth about ACV lie? While it isn't the miracle cure the viral study suggested, it isn't snake oil either. But, the health benefits of dietary vinegar, including ACV, are primarily attributed to its acetic acid content and not the “mother” as was previously suggested. 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.