How to Use Dietary Vinegar for Health

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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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Dietary vinegar has a reputation that spans millennia. As early as 5,000 B.C., ancient Babylonians used date palm vinegar for food preservation and treating various ailments. The physician Hippocrates prescribed vinegar-honey mixtures for respiratory issues, and during medieval times, "Four Thieves Vinegar" was even believed to protect against plague infection.

If you've ever looked at a bottle of raw, unfiltered apple cider vinegar (ACV), you've likely noticed a cloudy, web-like substance floating inside. This is known as "the mother." It's a mix of beneficial bacteria, yeast, and cellulose that forms during the fermentation process, converting the alcohol in apple cider into acetic acid, which is vinegar's main active component. The presence of the mother indicates that the vinegar is raw and unfiltered.

Last year, apple cider vinegar captured international attention after a study published in the journal BMJ Nutrition, Prevention & Health went viral on social media and community wellness platforms with bold claims about the role of the “mother” for detoxification and rapid weight loss. Fortunately, experts worldwide immediately expressed skepticism about the study’s conclusions and pushed to separate scientific facts from online marketing fiction.

BMJ Group Retracts Previous ACV Study

In March of last year, a clinical trial published in the BMJ Nutrition, Prevention & Health journal made headlines with bold claims about apple cider vinegar's ability to promote significant weight loss. The study suggested that drinking a small amount of ACV daily could be a game-changer for overweight and obese individuals. The news quickly captured international media attention and went viral across social media, with many hailing ACV as a new miracle weight-loss solution. But, the celebration was short-lived.

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 statistical experts were brought in to review the research, and their findings were troubling. They discovered questionable statistical methods, unreliable data, and implausible results. Perhaps most concerning, the trial had not been properly registered beforehand—a fundamental requirement for legitimate clinical research. When the experts attempted to replicate the study's findings, they were unable to do so due to errant statistical methods, numerous analytical errors and obvious data irregularities.

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

Nutrition experts often recommend choosing raw, unfiltered apple cider vinegar that contains the "mother" simply because it's less processed. The high heat used in pasteurization can destroy some beneficial bacteria and enzymes that the mother contains. However, both versions can offer modest health benefits, primarily through acetic acid's ability to slow gastric emptying, reduce appetite, and potentially support better blood sugar control. While filtered versions still contain acetic acid’s antimicrobial properties, it does lack the probiotics.

Filtered and pasteurized apple cider vinegar has the mother removed for a clearer appearance. However, many social media health claims online regarding the mother are anecdotal or based on limited research, and the specific impact of the mother hasn't been conclusively proven through clinical studies. Nonetheless, many people prefer to simply shake the bottle of ACV to mix the mother in, while others may strain it out before using the culinary condiment. But, the mother’s live probiotic microorganisms may enhance nutrient absorption.

Health Benefits of Dietary Vinegar

It's important to view vinegar as a supplement to healthy habits, not a replacement for them. Most studies showing positive effects do not attribute results to vinegar consumption alone but to its combination with a proper diet and regular exercise. Excessive consumption can lead to negative side effects like tooth enamel erosion, digestive issues, and potential interactions with medications. As with any viral online health trend, moderation and realistic expectations are always key.

• Blood Sugar Control: Vinegar might just be your secret weapon for better blood sugar control. But, the magic lies in acetic acid, a compound created during fermentation that temporarily slows down how quickly your stomach empties after eating and may improve insulin sensitivity.
• Weight Control: While adding a dietary vinegar to your routine is a simple strategy that shows promise for healthy benefits, it's important to keep expectations realistic. The weight loss effects are modest and cannot replace prescribed weight loss medications or healthy lifestyle habits.
• Antioxidant Effects: Polyphenols are plant-based antioxidants that are created during vinegar’s fermentation process. Generally speaking, darker varieties like balsamic or red wine vinegar tend to contain more antioxidants that help protect cells from oxidative stress of free radicals.
• Heart Health: Dietary vinegar, especially apple cider vinegar, contains vitamins and plant-based polyphenols that may help reduce inflammation throughout the body and support heart health by relaxing blood vessel, improving insulin sensitivity and stabilizing cholesterol levels.
• Digestive Health: The acidity in vinegar has antimicrobial properties that can eliminate certain bacterial strains. Studies suggest that consuming small amounts of vinegar daily can boost digestive health, improve gut microbiome and eliminate the discomfort of post-meal bloating.

When choosing a vinegar for health benefits, darker varieties like balsamic or red wine typically contain more antioxidants than lighter ones because they undergo less refinement. However, key benefits for metabolism and blood sugar management come from the acetic acid content, which is present in all vinegars. Acetic acid can help slow gastric emptying to help you feel full longer, which may reduce food cravings and overall calorie intake. However, this effect is short-lived and modest when compared to the latest compounded weight loss medications.

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While not the miracle cure the internet suggests, ACV and other dietary vinegars do offer some promising health benefits when included as part of a balanced lifestyle. Modern research has validated some of vinegar's traditional uses while debunking others. But, with so much hype, it is always crucial to separate the science from online hype. 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.