Does Vinegar Work for Weight Loss?

---

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.

__________________

From ancient remedies to modern wellness trends, vinegar has a long and storied history. As far back as 5,000 B.C., ancient Babylonians used it as both a preservative and a medicine. Hippocrates, the father of modern medicine, prescribed a vinegar and honey mixture to treat coughs and heal wounds. Roman soldiers even carried a vinegar-water drink called "posca" to stay hydrated.

With so many claims, it can be hard to separate science from the hype. That’s why the viral social media post about the mother in ACV with exceptional benefits for overweight and obese individuals who trying to lose weight was doubted by experts. An independent review of the study published in the journal BMJ Nutrition, Prevention & Health last spring found that the original results could not be replicated due to statistical errors and inaccurate conclusions. While the mother isn’t a cure-all, experts often recommend ACV as it less processed.

BMJ Group Retracts Previous ACV Study

It's worth noting that a highly publicized study published in BMJ Nutrition, Prevention & Health in March 2024, which claimed dramatic weight loss results from consuming apple cider vinegar with the mother, was later retracted this year. The journal’s integrity team comprised of independent international experts discovered statistical inconsistencies and data errors that undermined the study's conclusions. However, BMJ stated the group considered the inaccuracies to be “honest errors” due to errant statistical methods.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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

While many online claims attribute special powers to the mother, scientific evidence suggests that apple cider vinegar's primary health benefits come from acetic acid, its main active ingredient. This compound is present in all types of vinegar, not just apple cider varieties. ACV also contains B vitamins and plant-based antioxidants called polyphenols, which can help reduce inflammation and support cardiovascular health. Moreover, current research suggests that ACV and other dietary vinegars may offer modest benefits for weight control.

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

If you’ve ever examined a bottle of raw, unfiltered apple cider vinegar, you've likely noticed a cloudy, web-like substance floating inside. This is known as "the mother," a naturally occurring collection of beneficial bacteria, yeast, and proteins that forms during fermentation. While it might look unusual, this substance is perfectly safe to consume and indicates that the vinegar is less processed. Because unfiltered isn’t pasteurized, the mother does contain live probiotics and enzymes that typically destroyed by high heat.

While many health claims are anecdotal, some research suggests that ACV, in general, can offer modest benefits by slowing how quickly food leaves the stomach. Plus, the mother’s probiotics can contribute to a healthier gut microbiome, which may aid digestion and support your immune system. The slurry sediment also contains B vitamins and plant-based polyphenols that protect cells from free radicals. So, the active ingredient in vinegar, which is acetic acid, combined with “the mother” can potentially aid in long-term weight control.

Health Benefits of Dietary Vinegar

When it comes to nutritional value, not all vinegars are created equal. Darker varieties like balsamic or apple cider vinegar contain significantly more antioxidants than lighter counterparts such as white wine vinegar. This is due to less refining and reduced exposure to heat during production. Minimal processing allows more beneficial polyphenols (plant-based antioxidants) to remain in the liquid, contributing to the vinegar's distinctive darker color, enhanced nutritional profile, and unique flavor.

• Blood Sugar Control: Dietary vinegar’s active ingredient (acetic acid) slows the rate at which food empties from your stomach into your digestive tract. This process helps prevent sharp glucose spikes after a meals for better blood sugar control.
• Weight Control: Small-scale studies suggest that vinegar consumption can increase feelings of fullness and reduce daily calorie intake. However, it's important to set realistic expectations, as the effects are modest compared to newer GLP-1 weight loss medications.
• Antioxidant Effects: Vinegar’s secret lies in powerful plant compounds called polyphenols. These act as antioxidants, which help protect your body's cells from damage caused by unstable molecules, are also known as free radicals that can help reduce the risk of chronic disease.
• Heart Health: Research suggests that the acetic acid and antioxidants in dietary vinegar, particularly varieties like apple cider and balsamic, may offer notable benefits for stabilizing cholesterol levels, lowering blood pressure and improving overall heart health.
• Digestive Health: The acetic acid in vinegar appears to influence how the body processes lipids, potentially inhibiting cholesterol synthesis. Researchers suggest the daily consumption of small diluted amounts of vinegar prior to meals shows promising results for better digestive health

One of vinegar's most remarkable qualities is its exceptional shelf life. Thanks to its high acidity, vinegar acts as a natural preservative and has an almost indefinite lifespan. You might notice cloudiness or sediment forming over time, particularly in unfiltered varieties, but this is a natural process and doesn't affect safety. Even if the flavor changes, you can repurpose it for household cleaning, just as people did in ancient times. Nonetheless, if you choose to incorporate vinegar into your routine, moderation is key.

____________________

If you choose to incorporate vinegar into your routine, moderation is key. Most people can safely consume one to two tablespoons daily, properly diluted in a glass of water. However, always rinse your mouth with additional water afterward to protect tooth enamel from the high acidity. Plus, overconsumption can lead to potential side effects including low potassium levels. 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.