What Happens if You Drink Vinegar Daily?

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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 use as a health remedy dates back thousands of years when the Ancient Babylonians fermented a palm date vinegar to preserve food from the Mesopotamian heat.  Often called the "father of modern medicine," Hippocrates prescribed vinegar-honey mixtures for respiratory issues and wound care. Later during medieval times, a specific concoction of vinegar called “Four Thieves Vinegar” was believed to protect looters against infection from the plague.

If you've ever examined a bottle of raw, unfiltered apple cider vinegar on a store shelf, you may have noticed a cloudy, web-like substance floating inside. This is called "the mother," a natural sediment of bacteria and yeast that forms during fermentation. The presence of the mother indicates that the vinegar is raw and unfiltered and it does, as such, contain beneficial probiotics and enzymes. However the science says, primary benefits come from acetic acid instead.

While apple cider vinegar isn't the cure-all that internet claims suggest, it does show promise as a health-supporting ingredient. Its antimicrobial properties can eliminate certain bacteria strains, and its polyphenols may help reduce inflammation and support cardiovascular health. However, excessive intake can lead to negative effects like tooth enamel erosion, digestive issues, and interference with certain medications.

BMJ Group Retracts Previous ACV Study

Independent international researchers almost immediately identified multiple red flags, including questionable statistical methods, implausible results, and unreliable data in the 2024 study published by BMJ Nutrition, Prevention & Health journal. Most concerning was the fact that the trial hadn't been properly registered beforehand. The study authors attributed all issues to "honest mistakes," but BMJ's editor-in-chief acknowledged publishing the unregistered trial was "the wrong decision" and instructed media to ignore the findings.

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 isn't a miracle cure, but it's not snake oil either; the truth lies somewhere in between. For those considering ACV as a dietary supplement, experts recommend focusing on products with proven acetic acid content rather than getting caught up in marketing claims about supposed superpowers. As with any supplement, it should complement, not replace, established medical treatments. Additionally, drinking water after consuming vinegar is important to help protect tooth enamel from acid damage.

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

The mother consists of yeast and gut-friendly bacteria that develops naturally during the fermentation process. The gelatinous slur that looks unusual is perfectly safe for most people to consume in small amounts when diluted with water before meals or at bedtime. However, the active ingredient in all vinegars is acetic acid. The most current scientific evidence suggests the beneficial effects, including a modest impact on slowing gastric emptying, stabilizing blood sugar levels, and reducing overall food intake, are indeed related to high acidity.

Nutrition experts may still recommend raw, unfiltered ACV with the mother simply because it's less processed. The high heat used during pasteurization can destroy some beneficial bacteria and enzymes. However, the risks associated with consuming apple cider or other varieties of dietary vinegar are primarily due to the high acidity regardless of whether the mother is present or not. The key is maintaining realistic expectations and understanding that any potential benefits are modest and should complement, not replace routines for healthy living.

Health Benefits of Dietary Vinegar

Dietary vinegar is a fermented liquid that is packed with essential nutrients, including amino acids, vitamins, minerals and bioactive compounds that work together to support a variety of bodily functions. From preserving foods to providing plant-based antioxidants for cellular protection from free radicals, vinegar has been a culinary staple, medicinal aid, and antimicrobial cleaning agent for thousands of years. Although apple cider vinegar often steals the spotlight, experts say its vinegar’s acetic acid that provides these modest benefits.

• Blood Sugar Control: Recent research suggests that consuming one to two tablespoons of diluted dietary vinegar, particularly apple cider vinegar, about ten to twenty minutes before a carbohydrate-rich meal that contains starches, is highly effective for improving blood sugar control.
• Weight Control: In one study where participants saw weight loss benefits, they consumed about two tablespoons of vinegar per day with one before lunch and one before dinner for modest reductions in body fat, overall weight and BMI when combined with a healthy diet and exercise.
• Antioxidant Effects: One of the standout qualities of dietary vinegar is its high antioxidant content, especially polyphenols. These plant-based compounds are abundant in balsamic, unfiltered ACV and red wine vinegars as they protect cells from free radicals and reduce inflammation.
• Heart Health: By preventing the full digestion of starchy carbohydrates, acetic acid in dietary vinegar can lead to lower blood sugar responses, which is beneficial for reducing the risk of both heart disease and type 2 diabetes by relaxing blood vessels and inhibiting cholesterol synthesis.
• Digestive Health: Some research studies have suggested that incorporating one to two tablespoons of quality dietary vinegars into your diet each day may slow gastric emptying and improve insulin sensitivity, offering multiple pathways to better digestive health.

When it comes to maximizing nutritional value, color matters. Darker varieties like balsamic or apple cider vinegar contain significantly more antioxidants than lighter counterparts because they undergo less refining during production. This minimal processing allows more beneficial compounds, or polyphenols, to remain in the liquid, contributing to both the vinegar's distinctive flavor and its health-promoting properties. While you may notice some cloudy sediment over time, particularly in unfiltered varieties, the vinegar remains perfectly safe to use.

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Thanks to its high acidity, vinegar is self-preserving and has an almost indefinite shelf life, making it a reliable pantry staple. Darker varieties contain higher levels of antioxidants than lighter ones because they undergo less refinement, preserving more beneficial compounds. These compounds collectively contribute to vinegar's distinctive color, flavor, and nutritional value. 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.