Choosing and Using 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 reputation as a health remedy spans thousands of years. Ancient Babylonians used date palm vinegar for food preservation and treating ailments as early as 5,000 B.C. The Greek physician Hippocrates prescribed vinegar mixtures for respiratory issues and wounds, and Roman soldiers carried "posca," a vinegar-water drink, to stay hydrated during their campaigns.

Since Spring of 2024, apple cider vinegar (ACV) has captured viral attention online as a potential weight loss aid after a study compared consuming “the mother” with the effects of GLP-1 weight loss medications. But, as always with claims circulating social media platforms, it’s important to separate the science from the hype. At a good deal of international speculation, BMJ Group who published the study conducted a review of the findings.

After consulting with an independent team of experts, the research group was not able to repeat the results documented in the initial study, so an official retraction instructed media to no longer use the original findings. BMJ Group did conclude that these were “honest errors” related to applying poor statistical methods. While many online claims attributed special powers to the mother, the scientific evidence suggests the benefits of apple cider vinegar come from vinegar’s active ingredient called acetic acid.

BMJ Group Retracts Previous ACV Study

Unfortunately, BMJ Group was responsible for publishing the apple cider vinegar study that shocked researchers worldwide after the article went viral on the internet. In March 2024, a clinical trial published in BMJ Nutrition, Prevention & Health journal made headlines worldwide with bold claims about apple cider vinegar's weight loss benefits. The study suggested that drinking small amounts of ACV daily could help overweight and obese individuals shed pounds more quickly. However, the celebration was short-lived, leading to its complete retraction.

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

Current research suggests that vinegar may offer modest benefits for blood sugar control and appetite reduction, but these effects are far from conclusive. Most studies showing weight loss benefits also involved participants following calorie-restricted diets and regular exercise programs. This means vinegar should be viewed as a supplement to a healthy lifestyle and not a replacement. ACV does contain B-vitamins and plant-based antioxidants called polyphenols that can help reduce inflammation and support heart health with or without the mother.

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

Apple cider vinegar has become a dietary staple for many health-conscious individuals, with many seeking unfiltered bottles of ACV containing "the mother." The "mother" in unprocessed, raw apple cider vinegar is simply a natural byproduct of fermentation that may contain additional probiotics and enzymes. However, as proven in a review of BMJ Group’s study, there's no scientific evidence supporting claims that the mother provides unique health benefits beyond those of regular apple cider vinegar.

Since the high heat used during pasteurization can destroy some of the beneficial bacteria and enzymes, nutrition experts often recommend raw, unfiltered apple cider vinegar simply because it is less processed. However, the practical health impact of this difference remains unclear, and the benefits are modest compared to viral marketing claims. Moreover, ACV is not the only beneficial dietary vinegar. Darker vinegars like balsamic or red wine varieties may actually contain more plant-based antioxidants (called polyphenols) that protect cells from free radicals.

Health Benefits of Dietary Vinegar

What makes vinegar so remarkable isn't just its signature tangy flavor, but also its impressive nutritional profile. Through fermentation, vinegar develops a rich concentration of essential nutrients, bioactive compounds, and health-promoting properties. It’s packed with amino acids, vitamins, minerals, and organic acids that work together to support bodily functions like regulating metabolism, boosting immunity and supporting cardiovascular functions. The acidity in vinegar also has antimicrobial properties that can eliminate certain bacterial strains.

• Blood Sugar Control: For optimal blood sugar control, consume one to two tablespoons of diluted vinegar about 10-20 minutes before eating. This allows acetic acid, which is the active ingredient in all dietary vinegar, to begin working before glucose enters your bloodstream.
• Weight Control: The primary way vinegar supports weight management is by slowing down stomach emptying, a process known as gastric delay. This mechanism helps you feel satisfied for longer periods after meals, which can lead to consuming fewer calories without conscious effort.
• Antioxidant Effects: Among dietary vinegars, balsamic and red wine varieties stand out as particularly potent sources of polyphenols, powerful plant-based antioxidants that protect your cells from free radical damage and reduce inflammation throughout the body.
• Heart Health: The acetic acid created during fermentation is vinegar's active ingredient that can influence how the body processes lipids and may even inhibit cholesterol synthesis. Daily consumption of small amounts of vinegar could positively impact several heart health risk factors.
• Digestive Health: When you consume vinegar, the acetic acid stimulates your stomach to produce more gastric fluids, which helps break down food more efficiently, enhances digestion, reduces uncomfortable bloating and improves your body's ability to absorb essential nutrients like calcium.

Research indicates that regular vinegar consumption may help reduce total cholesterol, bad cholesterol, and triglyceride levels while potentially increasing good cholesterol. These effects extend to weight management as well, as vinegar helps reduce caloric intake and improve insulin sensitivity. Regardless of the type you choose, it's crucial to remember that vinegar should be seen as a supplement to healthy habits, not a replacement for them. Moreover, excessive consumption can lead to negative side effects like tooth enamel erosion and high acidity issues.

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When selecting a dietary vinegar, darker varieties, such as unprocessed ACV, balsamic vinegar, and red wine vinegar typically contain more antioxidants because they undergo less refinement during production. However, it's important to manage one’s expectations regarding weight loss. 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.