Does Raw Vinegar Pack a Punch?

---

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.

__________________

Vinegar has maintained its reputation as a  remedy for thousands of years. Ancient Babylonians documented its health benefits as early as 5,000 B.C., using date palm vinegar for food preservation and treating various ailments. The Greeks and Romans also valued vinegar extensively for health purposes, with Hippocrates prescribing vinegar and honey mixtures for respiratory issues and wound healing.

During medieval times, a concoction called "Four Thieves Vinegar" was believed to protect looters from plague infection. While people didn't understand the science at the time, we now know this protection likely came from vinegar's antimicrobial properties. Recently, apple cider vinegar and its "mother" have captured viral attention on social media as a weight loss remedy.

Social media claims have compared consuming a couple of tablespoons of apple cider vinegar daily to using GLP-1 weight loss medications, suggesting it can slow gastric emptying, reduce appetite, and lower daily calorie intake. However, the recent retraction of  a related-study published by BMJ Group proved that it's crucial to separate the science from the hype whenever you are evaluating online viral health claims.

BMJ Group Retracts Previous ACV Study

If you've examined a bottle of unfiltered apple cider vinegar (ACV), you've likely noticed a cloudy substance called “the mother” floating inside. A study published in BMJ Nutrition, Prevention & Health in March 2024 initially gained international attention for claiming that consuming it could deliver dramatic weight loss results. However, BMJ's integrity team later discovered questionable statistical methods and multiple errors that couldn't be replicated. The study was officially retracted in fall 2024, and media outlets were instructed to no longer reference its 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

Apple cider vinegar is created through a two-step fermentation process. First, yeast converts apple sugars into alcohol. Then, bacteria called acetobacter transforms the alcohol into acetic acid, which is vinegar's main active ingredient. Independent analysis suggests that acetic acid, not the mother, is responsible for slowing gastric emptying and reducing appetite. Nonetheless, current research suggests vinegar may offer benefits for blood sugar control, improved insulin sensitivity, and less food intake with more modest results.

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

Experts often recommend apple cider vinegar containing "the mother" as it may be more beneficial due to its unpasteurized, organic state. The cloudy slur is rich in live microorganisms, yeast and bacteria that function as natural probiotics. That’s because beneficial compounds are created during the fermentation that help maintain a balanced gut microbiome, essential for optimal digestive function. The increased acidity can also help regulate blood sugar levels after meals by influencing how foods are absorbed by the body.

Although often referred to as a cloudy sediment, that’s not entirely correct. The mother isn’t a typical sediment of leftover fiber and particles; it is an invisible combination of friendly bacteria and enzymes created by the fermentation process. Pasteurized (high pressure or heat processed) and filtered ACV has the inactive mother removed for a clearer appearance. Filtered versions of dietary vinegar still contain the active ingredient acetic acid but lacks the potential of live probiotic microorganisms that can provide more substantial health benefits.

Health Benefits of Dietary Vinegar

If you choose to incorporate vinegar into your routine, moderation is essential. Most people can safely consume one to two tablespoons daily if properly diluted in a glass of water. Always rinse your mouth with additional water afterward to protect your tooth enamel from the high acidity. While overconsumption can lead to side effects including low potassium levels or reduced bone density, most people tolerate moderate amounts well. If you have diabetes or kidney disease, consult a healthcare provider before adding vinegar to your diet.

• Blood Sugar Control: When you consume small amounts of diluted vinegar before meals, particularly when eating meals rich in carbohydrates, it can help prevent rapid blood sugar spikes. This is due to vinegar’s active ingredient acetic acid that works by slowing gastric emptying.
• Weight Control: While some small-scale studies suggest that vinegar consumption can increase feelings of fullness and reduce daily calorie intake, the effects on weight control remain modest, especially when compared to the latest GLP-1 weight loss medications.
• Antioxidant Effects: When choosing a vinegar, keep in mind that not all are created equal in terms of antioxidant content. Darker varieties like balsamic, red wine, and apple cider vinegar tend to pack a more powerful nutritional punch than lighter counterparts, such as white wine or rice vinegar.
• Heart Health: Emerging research indicates that adding any type of dietary vinegar to your routine a couple of times per day may help improve several cardiovascular risk factors. However, vinegar works best when combined with heart-healthy lifestyle choices like a balanced diet and regular exercise.
• Digestive Health: For generations, people have relied on vinegar as a natural remedy for various digestive issues. Now, modern science is validating what traditional wisdom has long understood about this simple yet powerful ingredient that can reduce uncomfortable bloating.

While many online claims attribute special powers to the mother, scientific evidence indicates that apple cider vinegar's primary health benefits come from acetic acid. However, ACV does contain B-vitamins and plant-based antioxidants called polyphenols that can help reduce inflammation and support heart health. When selecting vinegar, darker varieties like balsamic vinegar typically contain more antioxidants because they undergo less refinement during production. But, dietary vinegar should be viewed as a supplement and not a miracle cure-all.

____________________

Current research suggests that vinegar may offer modest benefits for blood sugar control and appetite reduction, but these effects are not conclusive. Most studies showing weight loss benefits involved participants who also followed calorie-restricted diets and regular exercise programs. 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.