The Antioxidant Power of Dietary Vinegar

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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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While apple cider vinegar is not a cure-all, ACV does show a lot of promise as it contains B vitamins and plant-based antioxidants called polyphenols that act as antioxidants to reduce inflammation, supporting gut health, and improving cardiovascular health. In addition they can improve brain function and increases the body’s ability to fight cancer and chronic diseases.

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. While these traditional beliefs are supported by modern science, it's clear that dietary vinegar has a long and storied history as a medicinal tool.

One term you'll see is "the mother”. This is the cloudy sediment that is a natural byproduct of the fermentation process. The mother consists of bacteria and yeast and its presence indicates that the vinegar is raw and unfiltered. Plus, it does contain healthy probiotics and enzymes. But despite many online claims, there is little scientific evidence to suggest "the mother" offers unique health benefits beyond those found in vinegar, as the active ingredient in all vinegars is acetic acid.

BMJ Group Retracts Previous ACV Study

A clinical trial published in March 2024 in BMJ Nutrition, Prevention & Health initially garnered significant international media attention with its claims about apple cider vinegar and weight loss. However, the study was later retracted due to numerous quality concerns. Despite the hype surrounding apple cider vinegar supplements, the real health benefits come from the acetic acid content, not specifically from the "mother." BMJ’s content integrity team identified discrepancies and were unable to replicate the initial 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

The "mother" in unfiltered apple cider vinegar is a natural byproduct of fermentation that may contain additional probiotics and enzymes, but there's no scientific evidence supporting claims that it provides unique health benefits beyond those of regular apple cider vinegar. For those considering ACV as a supplement, they should focus on the acetic acid content rather than getting caught up in marketing claims about the "mother." Generally speaking, experts recommend other fruit vinegars along with balsamic and red wine varieties.

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

If you've ever bought apple cider vinegar, you might have noticed some bottles are quite clear while others are cloudy with strange, stringy bits floating inside. That cloudy substance is known as the "mother," and it's a key indicator that you're buying an unpasteurized, unfiltered type of raw apple cider vinegar. Filtered ACV, on the other hand, is a clear liquid because the mother has been removed. However, the presence of the “mother” signals that the ACV has not been processed and contains its natural proteins and enzymes.

The "mother" is a natural byproduct of the fermentation process, consisting of beneficial bacteria and yeast, but despite popular claims regarding the “mother,” there is a lack of clinical evidence that ACV can “detox” the body, a process that is naturally linked to functions of the liver and kidneys. Most of the risks associated with consuming ACV are due to its high acidity and these apply whether the mother is present or not. While the mother indicates a healthy, natural fermentation, it's important to separate fact from fiction regarding its benefits.

Health Benefits of Dietary Vinegar

When it comes to antioxidants, not all vinegars are created equal. Darker vinegars pack a more powerful antioxidant punch than their lighter counterparts. This is because darker varieties undergo less refining, allowing more beneficial compounds to remain in the liquid. These healthy compounds not only contribute to the vinegar's distinctive color and flavor but also boost its nutritional value. One of vinegar's remarkable qualities is its longevity. Thanks to high acidity, vinegar is self-preserving and won't spoil or become unsafe to consume.

• Blood Sugar Control: Research suggests that consuming one to two tablespoons of diluted vinegar just before a meal is most effective for blood sugar control and can improve the body’s sensitivity to insulin.
• Weight Control: Apple cider vinegar and other popular dietary vinegars appear to work by slowing digestion and delaying stomach emptying, which helps you feel satisfied longer and potentially reduce your overall calorie intake throughout the day.
• Antioxidant Effects: Balsamic and red wine vinegars are particularly noteworthy for their high polyphenol content, which may help reduce inflammation throughout the body. While research is still emerging, vinegar's antioxidants may benefit skin health and protect against disease.
• Heart Health: Preliminary research suggests dietary vinegar may help regulate blood pressure to improve overall heart health. Certain varieties of antioxidants potentially helping blood vessels relax and may lower bad LDL cholesterol by increasing HDL (good) cholesterol
• Digestive Health: The acetic acid in vinegar stimulates the production of gastric fluids, which can aid digestion, counteract bloating, and improve the body's absorption of minerals like calcium and iron. It also has antibacterial properties that help inhibit the growth of harmful gut bacteria.

Over the centuries, there have been a wide variety of vinegars created and many with their own flavors and colors. In fact, high-quality dietary vinegars like balsamic varieties use slow fermentation with aging for years in special wood barrels. Dietary vinegar’s health benefits are attributed to its high concentration of acetic acid. Typically, a tablespoon of diluted vinegar will help with digestion, promote a sense of fullness, and support heart health by lowering blood pressure and cholesterol levels, but consult your doctor if you’re diabetic or have kidney disease.

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Vinegar has served as both a condiment and functional food for thousands of years, and modern research supports many of its traditional uses. The primary health benefits of dietary vinegar come from acetic acid, the vinegar's main active component, but raw unfiltered ACV with the mother is still highly recommended by many nutritional experts because of its natural enzymes and proteins. 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.