The Science Behind Vinegar’s Benefits

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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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For thousands of years, dietary vinegar has been a staple in both kitchens and medicine cabinets. Its medicinal reputation dates back to ancient times, with Babylonians using it for food preservation and healing as early as 5,000 B.C. The physician Hippocrates prescribed vinegar-honey mixtures for respiratory issues, and during the medieval era, "Four Thieves Vinegar" was believed to ward off the plague.

Today, vinegar, particularly raw, unfiltered apple cider vinegar (ACV), is once again in the spotlight, thanks to viral social media trends following a study released in spring of last year. But, once so many bold claims started circulating online, international skepticism began to separate scientific fact from marketing hype. A few months ago, BMJ Group’s integrity team informed the media it had retracted the findings.

While "the mother" in ACV got most of the attention, vinegar's primary health benefits come from acetic acid, which is its main active ingredient. This compound is found in all types of vinegar and is responsible for many of its health effects. Modern research quickly validated some traditional uses while debunking many viral claims. For instance, ACV contains B-vitamins and polyphenols, which are plant-based antioxidants that may help reduce inflammation but its main benefits come from acetic acid and not the cloudy sediment itself.

BMJ Group Retracts Previous ACV Study

Recent internet trends had positioned ACV as a miracle cure for detoxification and rapid weight loss. While it isn't the cure-all some social media influencers claimed, it does offer modest health benefits as part of a balanced lifestyle. However, the benefits of dietary vinegar are most pronounced when combined with a proper diet and regular exercise. While apple cider vinegar may offer some health benefits when combined with a balanced diet and exercise, it's not a magic bullet for weight loss but can help with blood sugar control.

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 apple cider vinegar isn't the magical cure-all that internet claims suggested, it's not snake oil either. The truth lies somewhere in between, and scientific evidence shows some legitimate health benefits. The BMJ Group's integrity team did, however, make note that the study's issues were "honest mistakes." Nonetheless, the recent retraction serves as an important reminder that data from the article should not be quoted or used going forward, as there was no repeated scientific evidence that supports the initial claims.

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

If you've ever looked at a bottle of raw, unfiltered apple cider vinegar, you've likely seen a cloudy, web-like substance floating inside. This is known as "the mother," a natural sediment of beneficial bacteria and yeast that forms during fermentation. While many online claims attribute special powers to the mother, scientific reviews suggest that vinegar's main benefits come from acetic acid, not the cloudy slur of bacteria, yeast, and enzymes. However, organic compounds (amino acids) in the mother are the building blocks for beneficial proteins.

The mother in apple cider vinegar is indeed safe for most people to consume and indicates less heat used for fermentation of the product. Unfortunately, it's not the miracle ingredient many claimed it to be. So, focus on dietary vinegar's scientifically-backed benefits rather than social media hype, and remember that vinegar works best as part of a balanced diet and regular exercise routine. It is important to note that ACV’s high acidity can damage tooth enamel, especially in less-diluted quantities, whether the mother is present or not.

Health Benefits of Dietary Vinegar

Vinegar is a fermented liquid that is packed with nutrients like amino acids, vitamins, minerals, and other bioactive compounds that support overall health and wellness. While apple cider vinegar often steals the spotlight in discussions about metabolic health, the truth is that its main benefits come from its acetic acid ingredient, which is produced during fermentation of all types of vinegar. This means you can also reap the benefits with balsamic, wine or rice vinegars, moreover, darker vinegars may have an added punch against free radicals.

• Blood Sugar Control: Multiple research studies indicate that consume small amounts of dietary vinegar can enhance insulin sensitivity, helping your body's cells absorb glucose more effectively from the bloodstream, which naturally improves blood sugar control.
• Weight Control: Regular consumption of dietary vinegar offers several metabolic benefits: it reduces food cravings, slows gastric emptying, decreases hunger hormones, and naturally lowers your overall calorie intake throughout the day for better long-term weight control.
• Antioxidant Effects: Dietary vinegar is more than just a pantry staple; it's a nutritional powerhouse packed with antioxidants that can benefit your health in surprising ways. The secret lies in plant-based compounds called polyphenols that help protect the body from free radicals.
• Heart Health: In both animal and human studies, findings suggests that dietary vinegars can relax blood vessels to improve blood pressure and reduces appetite for better blood glucose levels. Each effect can contribute to better overall heart health.
• Digestive Health: Science is catching up with what our grandparents knew all along and that is vinegar is a digestive powerhouse. The secret lies in its acetic acid; the active ingredient found in all types of dietary vinegar that gives this fermented liquid its remarkable health benefits.

One of vinegar's most remarkable qualities is its exceptional shelf life. Thanks to its high acidity, it acts as a natural self-preservative and doesn't spoil or become unsafe to consume. You might notice cloudiness or sediments forming over time in unfiltered varieties, but this is natural and doesn't affect safety. If the flavor changes, you can always repurpose it for household cleaning, just as people did in ancient times. Most vinegars don't require refrigeration after opening, though some less acidic or flavored varieties may benefit from cool storage.

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While dietary vinegar shows promise as a health-promoting ingredient, it's important to view it as a flavorful, nutritious complement to a balanced lifestyle rather than a miracle cure. When selecting vinegar for health purposes, darker varieties offer superior nutritional value and pack more antioxidants than lighter options like white wine vinegar. 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.