Embrace the Variety of Dietary Vinegar

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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 apple cider vinegar. The “mother” in ACV is a unique mix of bacteria, yeast and cellulose that forms during fermentation, but the mother does not perform any specific weight loss function. Moreover, acetic acid’s role as a supplement for slowing digestive processes is minimal when compared to the latest compounded GLP-1 weight loss medications.

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 prescribed a vinegar and honey mixture to help treat coughs and heal wounds. During the medieval plague, a concoction called Four Thieves Vinegar was even believed to protect looters from infection.

Today, apple cider vinegar (ACV) and “the mother” are at the center of the online conversations, with social media buzzing about its potential weight loss benefits work similarly to GLP-1 weight loss medications. But with so many viral claims floating in cyberspace, it's important to separate the science from the hype. Last month a key study published last year was retracted due to statistical errors.

Although a scientific review of the data concluded that “the mother” in ACV is not the cure-all that the article originally suggested, its because the health benefits more likely come from vinegar’s active ingredient of acetic acid and not the cloudy sediment seen raw, unfiltered apple cider vinegar. ACV does, however, contain B-vitamins and plant-based antioxidants (polyphenols) to reduce inflammation, relax blood vessels, and improve overall heart health.

BMJ Group Retracts Previous ACV Study

A study published in BMJ Nutrition, Prevention & Health journal in March 2024 gained international attention for claiming that consuming the mother in apple cider vinegar could deliver dramatic weight loss results. However, BMJ's integrity team later discovered questionable statistical methods and multiple errors in the research. The study was retracted in fall 2024, with experts confirming that acetic acid remains the primary active ingredient in vinegar. While apple cider vinegar isn't the cure-all the internet suggested, it does offer promising health benefits.

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

Other popular claims about vinegar also lack robust scientific backing, although some limited studies do suggest modest health benefits for consuming small amounts of vinegar each day for better blood sugar control, appetite reduction, and improvement in insulin sensitivity. The BMJ Group integrity team did note that the incorrect assumptions discovered in the study published in Spring of 2024 study were indeed “honest mistakes,” but the retraction does indicate that data from the article should not be quoted or used by the media going forward.

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

If you've ever looked at a bottle of raw, unfiltered ACV, you've probably noticed a cloudy, web-like substance floating inside. This is "the mother," a naturally occurring sediment of bacteria and yeast that forms during the fermentation process. Its presence indicates that the vinegar is raw and unfiltered, and it contains beneficial probiotics and enzymes. Vinegar’s antimicrobial properties can help eliminate some harmful bacteria while “the mother” can promote good gut bacteria by acting as a prebiotic or serving as an effective probiotic.

In discussing what the mother is not, it isn’t the sediment of particles in the bottom of the bottle from fermentation. It is a colony of beneficial bacteria and cellulose that helps converts alcohol into the active ingredient of acetic acid. Plus, this cloudy substance is generally safe for most people to consume as it is a healthy byproduct and not a sign of spoilage like mold. So, instead of it being an impurity, the mother can be used as a starter to make a new batch of vinegar at home. But, pasteurized vinegar like white distilled varieties do not have the mother.

Health Benefits of Dietary Vinegar

Vinegar has been gracing kitchen shelves for thousands of years and there is good reasons as to why it has stood the test of time. What started as an invaluable food preservative has proven to be a nutritional powerhouse packed with health-promoting compounds that our ancestors intuitively valued. During the fermentation process, beneficial amino acids, vitamins, minerals, and bioactive compounds develop that support various bodily functions like regulating cellular metabolism, boosting immune function and providing antioxidant protection.

• Blood Sugar Control: Apple cider vinegar, in particular, has shown promising results for improving insulin sensitivity and its active ingredient of acetic acid can slow emptying of food into the digestive system, which in turns reduces appetite and naturally makes it easier to consume fewer calories.
• Weight Control: Claims about significant weight loss are often overstated. While ACV might help lower your appetite, studies showing weight loss also involved participants following a calorie-restricted diet and exercise plan. Acetic acid can reduce appetite by slowing gastric emptying to curb hunger.
• Antioxidant Effects: Dietary vinegar isn't just a pantry staple anymore. It is a nutritional powerhouse packed with antioxidants that can benefit your health in surprising ways. The secret lies in plant-based compounds called polyphenols. These antioxidants help protect the body at the cellular level.
• Heart Health: Antioxidants found in dietary vinegar can help relax blood vessel to relax blood vessels and help regulate blood pressure levels. Some studies suggest that darker varieties of balsamic vinegar, which produces more unique polyphenols, is particularly effective for boosting heart health.
• Digestive Health: The acetic acid found in vinegar plays a crucial role in digestive health by stimulating the production of gastric fluids. This process can help to improve digestion, reduce bloating, and enhance the body's ability to absorb essential minerals like calcium and iron.

When selecting vinegar for health purposes, darker varieties offer superior nutritional value. Balsamic vinegar, apple cider vinegar, and other darker options undergo less refining during production, preserving more antioxidants and beneficial compounds compared to their lighter counterparts. This makes them the ideal choice for those looking to maximize their vinegar's health potential. Basically, every splash of vinegar can deliver far more nutritional value than you might expect from such a versatile product.

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While vinegar that is properly diluted with water can be a healthy addition to your diet, moderation is still an important key. Most people can safely consume up to two tablespoons daily, but overconsumption can lead to potential side effects including low potassium levels and reduced bone density. 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.