Can Dietary Vinegar Aid Weight Loss?

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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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The ancient Babylonians recognized the health benefits of vinegar as early as 5,000 B.C. Centuries later, ancient Roman soldiers would routinely carry a mixture of diluted vinegar and water to stay well-hydrated and illness free during campaigns. Even during the disease-riddled medieval times, “Four Thieves Vinegar” was believed to protect looters for bacteria related to the plague.

Today, despite many online claims from a study published last year, new scientific evidence doesn’t support the idea that “the mother” in apple cider vinegar offers unique advantages. Contrary to the earlier research, experts now say the primary active ingredient responsible for vinegar’s health benefits like weight loss is acetic acid, which is indeed present in all types of dietary vinegar.

While apple cider vinegar isn't a magic cure-all, it does contain B vitamins and plant-based antioxidants called polyphenols. These compounds help reduce inflammation, support gut health, and may improve cardiovascular and brain function. The antimicrobial properties of vinegar are also well-documented, validating some of its traditional uses for cleaning and healing. Nonetheless, thanks to its high acidity, all types of vinegar have an almost indefinite shelf life.

BMJ Group Retracts Previous ACV Study

BMJ Nutrition, Prevention & Health published a clinical trial study in March 2024 that made bold claims about apple cider vinegar and its mother’s role in supporting weight loss. The study suggested that drinking small amounts of ACV and the cloudy sediment found in unfiltered vinegar every day could support weight loss in overweight and obese individuals. However, the excitement was short-lived. After closer scrutiny by BMJ's content integrity team and independent statistical experts, serious concerns emerged about the study's quality.

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

Independent experts were unable to replicate the results, ultimately concluding that the study lacked credibility. This incident serves as an important reminder that while apple cider vinegar does offer proven health benefits, it's not a miracle cure. 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. And don't forget to drink water afterward to protect your tooth enamel from the acid.

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

While apple cider vinegar does offer some genuine health benefits, these come primarily from its acetic acid content rather that the “mother,” which is simply a natural byproduct of the vinegar’s fermentation process does contain probiotics and enzymes. However, there is no scientific evidence supporting claims that it provides unique health benefits beyond filtered ACV. Nonetheless, while dietary vinegar is generally safe to consume, it should complement but not replace more traditional weight management strategies.

Despite popular the retracted BMJ study, nutrition experts may recommend choosing raw, unfiltered apple cider vinegar with the mother because it's less processed. It is, however, worth noting that other dietary vinegars like balsamic, wine, or malt can also provide health benefits. Plus, darker vinegars contain more antioxidants. These vinegars contain polyphenols that may help relax blood vessels and improve blood pressure levels, though they only affect blood sugar when consumed before starch-containing meals.

Health Benefits of Dietary Vinegar

Apple cider vinegar often steals the spotlight in health discussions, but it's important to understand that most core benefits, such as blood sugar control and improved metabolic efficiency, actually come from acetic acid, which is present in all types of vinegar. Collectively probiotics, enzymes, and nutrients collaborate to provide energy, regulate cellular metabolism, and protect against free radicals. This means you can enjoy similar health advantages from various vinegar types, not just apple cider vinegar.

• Blood Sugar Control: Research shows that consuming one to two tablespoons of diluted water and dietary vinegar about 10-20 minutes before a starchy, carbohydrate-rich meal is most effective for blood sugar control by reducing hunger and preventing blood sugar spikes.
• Weight Control: The acetic acid in vinegar may also play a role in long-term weight control by improving fat metabolism and reducing fat deposition, although more robust human studies are needed. Plus, when combined with a healthy diet and exercise, it may help improve BMI.
• Antioxidant Effects: The antioxidants found in balsamic and red wine vinegars provide additional protection against oxidative stress, a key contributor to heart disease. Some research even suggests that vinegar can improve blood glucose control by slowing digestion of starches.
• Heart Health: The secret to better heart health lies in vinegar’s key compounds. Dietary vinegar’s active ingredient (acetic acid) and antioxidants (polyphenols) work together to improve lipid metabolism and reduce inflammation throughout the body.
• Digestive Health: The acetic acid in vinegar stimulates the production of gastric fluids, which helps break down food more effectively, slows stomach emptying, reduces bloating, and improves the body's absorption of essential minerals like calcium and iron.

When it comes to antioxidant content, not all vinegars are created equal. Darker varieties pack significantly more antioxidant power than their lighter counterparts. This difference stems from the refining process. Darker vinegars undergo less processing, allowing more beneficial compounds to remain intact. These compounds give darker vinegars their distinctive rich color and complex flavor and enhance their nutritional value considerably as they also aid in brain development, which makes vinegar more than a flavor enhancer.

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One of vinegar's most practical qualities is its exceptional longevity. Thanks to its high acidity levels, vinegar is naturally self-preserving and won't spoil or become unsafe to consume. While you may notice changes in quality, appearance, flavor, and some varieties may become cloudy as they age, these changes don't affect safety when stored correctly. 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.