Dietary Vinegar Can Support Your Health

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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.

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Vinegar's medicinal reputation spans thousands of years, beginning with ancient Babylonians who documented its benefits as early as 5,000 B.C. The Greeks and Romans valued vinegar extensively for health purposes. During medieval times, "Four Thieves Vinegar" was believed to protect looters against plague infection, though science now understands this was due to antimicrobial properties.

Today research has begun validating some uses of dietary vinegar while debunking others. Last year an article published by BMJ Group about the slurry sediment seen in apple cider vinegar (ACV) concluded that consuming small amounts of “the mother” could benefit obese individuals who are trying to shed unwanted pounds. But last month, the article was officially retracted.

Apple cider vinegar is created through a two-step fermentation process. For starters, yeast converts the sugars in apples into alcohol. Then, bacteria called acetobacter transforms the alcohol into acetic acid, vinegar's main active ingredient. In an independent analysis of the original BMJ study, experts concluded that acetic acid slows gastric emptying and reduces appetite, and not the mother. However, it is a source of probiotics, enzymes and proteins with potential health benefits when the mother is ingested.

BMJ Group Retracts Previous ACV Study

The recent retraction of the BMJ Group’s clinical trial published in the spring of 2024 concluded that in studies where participants lost weight, they were also following calorie-restricted diets and exercising regularly. So the weight loss claims that rapidly gained viral attention internationally was retracted due to questionable statistical methods that could have resulted in unreliable data. The Group’s integrity team did say that the study’s original conclusions were “honest mistakes”, but inaccurate as acetic acid is the active ingredient in vinegar.

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 statisticians conducting the review couldn't replicate the results of the original study and discovered numerous analytical errors as well as data irregularities that were so severe that they recommended retracting the research. So this highlights the importance of approaching the daily consumption of vinegar as a supplement with realistic expectation. While apple cider vinegar (nor its mother) are magical cure-alls, both can be a beneficial addition to installing a healthy lifestyle when used appropriately.

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

Because unfiltered apple cider vinegar is not pasteurized, the mother contains live probiotics and enzymes that are otherwise destroyed by high heat. These probiotics may contribute to a healthier gut microbiome, which can aid digestion and support your immune system. The mother also contains B vitamins and plant-based antioxidant compounds called polyphenols. While the gelatinous mother might look unusual, it is perfectly safe to consume. Some people prefer to shake the bottle to mix it in, while others strain it out.

Many health claims regarding the mother are anecdotal or based on limited research. While ACV itself has been studied for its effects on blood sugar and weight management, the specific impact of the mother has not been conclusively proven. Nutrition experts may recommend raw, unfiltered apple cider vinegar simply because it's less processed and the high heat used in pasteurization can destroy some beneficial bacteria and enzymes that the mother contains.  The potential benefits, with or without the mother, are modest.

Health Benefits of Dietary Vinegar

The key to vinegar's health-promoting properties lies in its high concentration of acetic acid, which is present in all types of vinegar. While apple cider vinegar often gets the most attention in health discussions, you can enjoy similar benefits from any variety. These powerful compounds work by slowing gastric emptying, which helps explain why diluted vinegar can aid digestion, promote feelings of fullness, and support heart health. Even if you notice cloudiness or sediment forming over time, the vinegar remains safe to consume.

• Blood Sugar Control: When consumed regularly, dietary vinegar can help reduce food cravings, slow gastric emptying, decrease hunger hormones, and naturally lower overall calorie intake throughout the day to support better blood sugar control with improved insulin sensitivity.
• Weight Control: While some small-scale studies suggest that vinegar consumption can increase feelings of fullness and reduce daily calorie intake, it's important to note that the effects for weight control are modest when compared to the latest GLP-1 weight loss medications.
• Antioxidant Effects: Polyphenols are plant-based antioxidants that supports overall gut wellness by encouraging the growth of important bacteria that contributes to a balanced microbiome by neutralizing free radicals, which are unstable molecules that can damage cells.
• Heart Health: Dietary vinegar may also support weight management by helping to lower insulin levels. Since maintaining a healthy weight is crucial for preventing heart disease, this benefit adds another layer of cardiovascular protection for improved heart health.
• Digestive Health: The science today is confirming what traditional wisdom has long suggested. Vinegar can significantly improve digestive health and people often report less bloating after meals. The key to its power lies in acetic acid, the active ingredient found in all dietary vinegars.

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

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The best-researched benefit of vinegar is its ability to help control blood glucose levels. Acetic acid can interfere with the enzymes that digest starch, which may reduce blood sugar spikes after a carbohydrate-rich meal. Studies suggest vinegar also supports weight loss by increasing feelings of fullness with a slight boost to metabolism. 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.