Does Apple Cider Vinegar Work?

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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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While ACV might have a modest effect on weight loss, primarily by helping to lower appetite, it's not a magic bullet. In studies where participants lost weight, they were also on a calorie-restricted diet and exercise regularly. So, don't cancel that gym membership just yet. ACV contains B vitamins and plant-based antioxidants called polyphenols that act as antioxidants to reduce inflammation.

Nonetheless, social media has been filled with claims about apple cider vinegar's role in supporting weight loss. But, a major viral clinical trial published last year gained widespread international attention and doubt about its claims regarding ACV's potential. Moreover, last month the conclusions of this study were retracted due to questionable statistical methods that could have resulted in unreliable data.

Thanks to its high acidity, which acts as a preservative, dietary vinegars have an almost indefinite shelf life. Even if cloudiness or sediment develops in ACV, the vinegar remains safe for culinary or medicinal use. However, changes in flavor over time may cause you to prefer using it for household cleaning rather than consumption. Overall, ACV is considered safe for most people to consume, though it's important to separate the science from the hype when evaluating its health claims.

BMJ Group Retracts Previous ACV Study

A clinical trial published in March 2024 in BMJ Nutrition, Prevention & Health made bold claims about apple cider vinegar and weight loss, quickly capturing international headlines. The study suggested that drinking small amounts of ACV daily could support weight loss in overweight and obese individuals. However, the media hype was short-lived. Serious concerns about the study's quality soon emerged. Independent experts identified multiple red flags, including questionable statistics as well as unreliable data and details about the study.

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

When the BMJ Group's content integrity team investigated and brought in independent statisticians, the problems became clear. The experts could not replicate the study's results and found numerous analytical errors. Ultimately, the journal retracted the paper, stating that its results were unreliable and warning against citing its findings. The truth is that while apple cider vinegar offers some proven health benefits, it's neither a miracle cure nor snake oil. Nonetheless, its effects are primarily attributed to its acetic acid content, not the "mother."

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

So, where does the truth about "the mother" in apple cider vinegar lie? It's somewhere between a miracle cure and a complete myth. While the retracted study's dramatic claims were unfounded, ACV does offer some legitimate, though more modest, health benefits supported by science. ACV is rich in B vitamins and polyphenols—plant-based antioxidants that help reduce inflammation, support gut health, and improve cardiovascular and brain function.

Some marketing focuses on "the mother" in unfiltered ACV, which is a natural byproduct of fermentation containing probiotics and enzymes. However, there is no concrete scientific evidence that the mother provides unique health benefits beyond those of regular filtered apple cider vinegar. Acetic acid can help slow gastric emptying and reduce appetite, which may naturally lead to a lower calorie intake. So,  apple cider vinegar’s benefits largely come from its acetic acid content, which is also present in other dietary vinegars like red wine and balsamic.

Health Benefits of Dietary Vinegar

While vinegar can be a healthy addition to your diet, it's important to view it as a culinary supplement. Moreover, if you choose to incorporate vinegar into your routine, moderation is key. One of dietary vinegar's most remarkable qualities is its exceptional shelf life, which is due its high acidity that acts as a natural preservative and provides almost indefinite lifespan. Even if you notice cloudiness forming over time, particularly in unfiltered varieties, the vinegar is safe to consume. Plus, if the flavor changes, you can repurpose it for household cleaning.

• Blood Sugar Control: Regular consumption of dietary vinegar offers several metabolic benefits that can support healthy blood sugar levels. Research indicates that consuming one to two tablespoons of diluted vinegar about 10-20 minutes before eating is most effective for blood sugar management.
• Weight Control: Acetic acid works by modestly slowing the rate at which food moves from your stomach into your digestive tract. This delayed gastric emptying promotes feelings of fullness, reduces appetite, and lowers overall daily food intake for better weight control.
• Antioxidant Effects: The antioxidant properties of vinegar extend beyond basic cell protection. Research suggests that polyphenols may help reduce inflammation throughout the body, potentially lowering the risk of chronic diseases while supporting overall wellness.
• Heart Health: Human studies have produced encouraging results regarding vinegar's impact on heart health. Research demonstrates that consuming dietary vinegar may help reduce total cholesterol, LDL cholesterol, and triglyceride levels while potentially increasing HDL cholesterol.
• Digestive Health: Vinegar's health benefits aren't limited to antioxidants alone. The fermentation process that creates vinegar also produces beneficial bacteria that support gut health. This contributes to a balanced microbiome, which plays a crucial role in digestion and immune function.

When it comes to nutritional value, not all vinegars are created equal. Darker varieties like balsamic or apple cider vinegar contain significantly more antioxidants than lighter counterparts like white wine vinegar. If you're considering adding ACV to your routine, view it as a complementary health habit, not a replacement for a healthy lifestyle or established medical treatments. Nutrition experts recommend exploring various fruit-based, red wine, and balsamic vinegars for both culinary and health benefits .If you do consume ACV, be sure to drink water afterward to protect tooth enamel.

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While the mother indicates a healthy, natural fermentation process, the scientifically proven benefits of apple cider vinegar are primarily attributed to its acetic acid content. The mother's presence confirms quality and minimal processing, but doesn't necessarily translate to superior health outcomes compared to filtered varieties. 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.