Is ACV Better Than Other Vinegars?

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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's medicinal reputation isn't new. Ancient Babylonians used date palm vinegar for food preservation and treating ailments as early as 5,000 B.C. Hippocrates, known as the father of modern medicine, prescribed vinegar-honey mixtures for respiratory issues and wounds. Roman soldiers carried "posca," a vinegar-water drink, to stay hydrated and prevent illness during campaigns.

Modern research has validated some traditional uses of vinegar while debunking others. Apple cider vinegar does contains B-vitamins and polyphenols (plant-based antioxidants) that may reduce inflammation and support cardiovascular health. However, a study published in BMJ Nutrition, Prevention & Health in March 2024 gained international attention for its weight loss claims but was retracted in September of this year due to questionable statistical methods.

BMJ Group Retracts Previous ACV Study

A clinical trial published in the journal BMJ Nutrition, Prevention & Health in March 2024 sped through social media platforms online with a viral response from health and wellness communities online. However, the celebration was short-lived as the data spread worldwide and researchers discovered numerous analytical errors throughout the dataset. The issues extended far beyond simple statistical inaccuracies, encompassing questionable methodology, implausible results, unreliable data, and insufficient detail about how the trial was conducted.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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

Perhaps most concerning of all, the trial hadn't been properly registered beforehand, which is a fundamental BMJ Group requirement for legitimate clinical research. The problems were so severe that experts recommended each participant's data undergo independent scrutiny. In September 2025, researchers officially retracted the clinical trial due to these extensive quality concerns. While the study authors attributed the issues to "honest mistakes," the damage to scientific credibility had already been done.

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

Apple cider vinegar has become a wellness staple with many people specifically seeking bottles that contain “the mother.” It is the cloudy, web-like slurry substance floating near the bottom of the bottle composed of a natural combination of proteins, enzymes and beneficial forms of bacteria. The mother’s murky appearance forms during fermentation (as it does in all types of dietary vinegar) indicating a raw, unfiltered product with less product processing. However, the active ingredient in ACV and other vinegars is acetic acid.

Despite what wellness influencers might claim, the mother doesn't possess magical "detoxing" powers. Your liver and kidneys already handle detoxification naturally, and there's insufficient scientific evidence that ACV can enhance this process or provide unique detox benefits. The real benefits of ACV is its active ingredient that helps to slow gastric emptying of food from the stomach, which lessens hunger and reduces appetite, and more naturally lessen your daily intake of calories with less food consumed.

Health Benefits of Dietary Vinegar

When choosing a vinegar for its health benefits, color can be a helpful guide. Darker varieties like balsamic or apple cider vinegar are generally less refined, meaning they retain more of these beneficial compounds and pack a bigger nutritional punch than lighter options. Bioactive compounds in dietary vinegar called polyphenols, which are powerful antioxidants that contribute to the culinary condiment’s flavor, color, and nutritional value. While not a miracle cure, vinegar in your diet shows promise for supporting several bodily functions.

• Blood Sugar Control: A key benefit of apple cider vinegar that does have good research is its ability to help regulate glucose levels in the bloodstream. But, it’s the acetic acid that gets credit for helping to prevent blood sugar spikes by reducing daily calorie intake.
• Weight Control: While some studies suggest dietary vinegar consumption can increase feelings of fullness and contribute to modest weight reduction, experts caution that the effects are not dramatic or substantial enough for the condiment to be considered a standalone solution for weight control.
• Antioxidant Effects: Dietary vinegars are high polyphenols (plant-based antioxidants) that may lower your risk of developing diseases and improve insulin sensitivity by slowing how quickly your stomach empties. Plus, polyphenols help manage appetite by potentially reducing calorie intake.
• Heart Health: Balsamic vinegar has shown particularly promising results in human studies, with research indicating that dietary vinegar may help blood vessels relax, which supports healthy blood pressure levels and better overall heart health. In fact, acetic acid may inhibit cholesterol synthesis.
• Digestive Health: When you consume vinegar, the acetic acid stimulates your stomach to produce more gastric fluids. This enhanced acid production helps break down food more effectively, leading to better digestive health and less post-meal bloating.

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. You may notice cloudiness or sediment over time, especially in unfiltered varieties, but the vinegar is still safe to consume. If the flavor changes, you can always repurpose it for household cleaning. If you have a pre-existing medical condition like diabetes or kidney disease, consult your healthcare provider before adding vinegar to your routine.

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Always dilute one to two tablespoons of vinegar in a large glass of water to protect your tooth enamel from its high acidity. Rinsing your mouth with plain water after consumption can also help prevent damage. If you choose to consume it for your health, moderation is key. 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.