The Science Behind Apple Cider 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 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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From lowering blood sugar to aiding weight loss, the internet is full of claims about the health benefits of apple cider vinegar (ACV). But how much of this is science versus hype? While apple cider vinegar (with or without “the mother”) not a cure-all, incorporating ACV into your daily diet may offer some notable health benefits, including better weight control.

The mother in ACV is the cloudy sediment of bacteria and yeast that forms during fermentation. While the mother indicates that the vinegar is raw and unfiltered, and may contain some beneficial probiotics and enzymes, however, the scientific evidence doesn't support claims that the mother provides unique advantages beyond regular ACV.

Don't worry if your ACV looks cloudy or changes over time. Its high acidity gives it an almost indefinite shelf life, so it doesn't spoil. If you find the appearance unappealing, you can always use it for household cleaning instead. It's also worth noting that a widely publicized study on ACV and weight loss was later retracted due to unreliable statistical methods.

BMJ Group Retracts Previous ACV Study

In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health made a bold claim: drinking small amounts of apple cider vinegar could lead to significant weight loss in overweight and obese individuals. The study quickly captured international headlines, generating widespread media coverage, however, the celebration was short-lived. Researchers raised serious concerns about the study's quality and BMJ Group's content integrity team investigated the paper and uncovered numerous red flags.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology.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 problems included questionable statistical methods, implausible results, unreliable data, and insufficient detail about how the trial was conducted. Perhaps most troublingly, the trial had not been properly registered beforehand, which is a basic requirement when publishing credible research. Ultimately, the statisticians could not replicate the study's results and identified so many analytical errors that the journal officially retracted the paper. While this particular study was flawed, ACV isn't entirely without benefits.

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

When shopping for apple cider vinegar, you'll notice two distinct types on the shelf. You will see a clear, filtered version as well as a cloudy, unfiltered bottle of apple cider vinegar. This cloudiness comes from "the mother", which is a gelatinous mixture of proteins, enzymes, and beneficial bacteria that forms naturally during fermentation. Filtered ACV has had the mother removed during processing, resulting in a clear liquid. Nonetheless, some people seek out unfiltered, raw version based on added health benefits.

Despite popular claims about the mother's unique properties, scientific research shows that apple cider vinegar's proven health benefits come primarily from its acetic acid content, not the mother itself. Studies have found modest effects on blood sugar levels and potential support for weight management when consumed before starchy meals. However, it is important to maintain realistic expectations, because the added benefits claimed in some studies has been questioned due to flaw statistical methodology with limited clinical documentation.

Health Benefits of Dietary Vinegar

While the mother does contain some probiotics and enzymes due to the fermentation process, this doesn't necessarily translate to superior health benefits compared to filtered versions. For example, myths surrounding the detoxification regarding the mother are weak as both the liver and kidneys handle this process naturally and efficiently. Nonetheless, the longer fermentation process does create more complex flavors, which some people prefer for culinary purposes when using dietary vinegars.

• Blood Sugar Control: Largely due to acetic acid, one of the researched benefits of dietary vinegar is its ability to help regulate blood sugar levels. Its main active component slows the rate at which the stomach empties after a meal, which helps to prevent rapid spikes in glucose.
• Weight Control: Several studies have explored the connection between vinegar consumption and weight loss. The research indicates that people who incorporate dietary vinegar into their routine may experience enhanced satiety that potentially supports their goals for weight control.
• Antioxidant Effects: Dietary vinegar is a kitchen staple packed with powerful plant compounds called polyphenols. These act as antioxidants in your body, protecting your cells from damage caused by free radicals and potentially reducing the person’s risk of chronic diseases.
• Heart Health: Dietary vinegar consumption, especially when paired with other heart-healthy lifestyle choices like nutritious eating and regular exercise, might be your heart's new best friend. Studies indicate that a daily routine may help improve several key cardiovascular risk factors.
• Digestive Health: For the most significant digestive benefits, look for raw, unfiltered varieties of apple cider vinegar that contain "the mother". This cloudy, slurry mixture of beneficial yeast and bacteria acts as a natural probiotic to support your digestive system.

Artisanal vinegars are created through slow fermentation processes and aged for years in wooden barrels, resulting in complex flavors and enhanced nutritional profiles. One of vinegar's remarkable qualities is its longevity. Thanks to its high acidity, vinegar is naturally self-preserving and won't spoil or become unsafe to consume. Most vinegars don't require refrigeration after opening, though storing them in a cool, dark place with a tightly sealed lid helps maintain optimal quality. You may notice sediment formation or cloudiness over time, especially in unfiltered varieties, but this doesn't affect safety.

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While dietary vinegar like ACV, balsamic or red wine can be a healthy addition to your diet, moderation is key. Most people can safely consume up to two tablespoons daily, but it's important to view vinegar as a complement to and not a replacement for balanced dietary consumption of macronutrients and healthy lifestyle habits. 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.