Can you drink wheatgrass every day? Benefits, risks, and how to start

December 16, 2025 •

4 min read

Reportedly containing a nutrient density equivalent to several pounds of leafy greens, wheatgrass is often hailed as a miracle superfood. This powerhouse of vitamins, minerals, and antioxidants has led many to question whether incorporating a daily shot of wheatgrass juice can significantly boost their overall health.

Quick Summary

It is generally safe to drink wheatgrass every day, but it is important to start with small doses to monitor for side effects like nausea. The potent superfood offers rich vitamins, minerals, and antioxidant benefits, yet it should supplement, not replace, a balanced diet. Pay attention to quality and potential contamination risks, especially with fresh juice.

Key Points

Start Slow: Begin with a small dosage (1-2 ounces of juice or less) to allow your body to adjust and avoid potential side effects like nausea.
Not a Replacement for a Balanced Diet: Wheatgrass is a potent supplement, not a cure-all. It should complement, not replace, a balanced diet rich in whole foods.
Monitor for Side Effects: Watch for common side effects such as nausea, headaches, or digestive discomfort. These often subside as your body acclimates.
Choose Your Form: Decide between fresh juice, powder, or capsules based on your preference for potency, taste, and convenience.
Check for Cross-Contamination: Although naturally gluten-free, fresh wheatgrass may risk cross-contamination during harvesting. Those with celiac disease should choose certified gluten-free products.
Consider Quality: Opt for organic, high-quality wheatgrass from a reputable source to minimize the risk of bacterial or mold contamination.

Is it Safe to Drink Wheatgrass Daily?

For most healthy individuals, consuming wheatgrass daily in moderation is considered safe and well-tolerated, provided they start slowly and listen to their body. Many enthusiasts incorporate a daily wheatgrass shot into their routine to boost energy and support detoxification. However, the potency of this supplement requires a cautious approach, especially for first-time users or those with pre-existing conditions.

The Nutritional Powerhouse of Wheatgrass

Wheatgrass is a nutrient-dense food rich in vitamins, minerals, antioxidants, and amino acids. It's notably high in chlorophyll, a plant pigment with a molecular structure similar to hemoglobin, earning it the nickname "green blood". It contains antioxidants like flavonoids, glutathione, and vitamins A, C, and E, which help fight free radicals and reduce oxidative stress, and vitamins and minerals such as iron, calcium, magnesium, and vitamin K, supporting overall health, immunity, and bone strength. With 17 amino acids, including the eight essential ones, wheatgrass also provides high-quality protein.

Daily Benefits of Wheatgrass Consumption

Adding wheatgrass to your daily routine can offer a range of potential health benefits. The enzymes and fiber can aid in digestion, reducing bloating, gas, and constipation. Some studies even suggest it may help with inflammatory bowel conditions like ulcerative colitis. The high concentration of nutrients, particularly B vitamins and chlorophyll, can contribute to a natural and sustained energy boost, and the rich vitamin and antioxidant content may help strengthen the immune system. Some research indicates it may help lower total and LDL cholesterol, and it has shown promise in animal studies for its potential to help regulate blood sugar.

Potential Risks and Side Effects of Daily Wheatgrass

While generally safe, there are some potential risks associated with daily wheatgrass intake. The most common side effects are nausea and upset stomach. Mild headaches or fatigue can occur. Individuals with wheat or grass allergies should be cautious, though wheatgrass is gluten-free when harvested correctly. Cross-contamination can be a risk, so certified gluten-free products are recommended. Fresh wheatgrass grown in soil can be prone to mold or bacterial contamination if not grown and harvested in clean conditions.

Forms of Wheatgrass: Juice vs. Powder vs. Tablets

Wheatgrass is available in several forms, each with its own advantages and considerations for daily consumption.


Feature	Fresh Juice	Powder	Tablets / Capsules
Potency	Most potent; contains all active enzymes.	Concentrated but may lose some enzymes during processing.	Convenient, but lowest potency due to processing.
Absorption	Highly bioavailable and quickly absorbed by the body.	Absorbs well, especially when mixed with water on an empty stomach.	Slower absorption due to tablet digestion.
Convenience	Requires a juicer and fresh grass; less convenient.	Easy to store and mix into drinks or food.	Most convenient for on-the-go consumption.
Cost	Can be more expensive due to equipment and fresh supply.	Generally more affordable than fresh juice.	Varies by brand and concentration.
Taste	Strong, earthy, and can be unpleasant for some.	Milder than juice, easily masked in smoothies or other beverages.	Tasteless; bypasses the grassy flavor entirely.

Conclusion: A Green Boost, with Caution

For most people, drinking wheatgrass every day is a safe and healthy practice that can provide a powerful nutritional boost. Its high concentration of vitamins, minerals, and antioxidants can support everything from digestion and immunity to energy levels. The key is to start with a small, introductory dose, such as a one-ounce shot, to allow your body to adjust and to mitigate potential side effects like nausea. Always listen to your body and consider your overall diet. While wheatgrass is a beneficial supplement, it is not a replacement for a balanced, whole-food diet. If you have underlying health conditions or are on medication, it is wise to consult a healthcare professional before making it a daily habit. By consuming it mindfully and responsibly, you can enjoy the potent benefits of this natural superfood.

Getting Started with Daily Wheatgrass

Start Small: Begin with a small 1-ounce (30ml) shot of juice or a half-teaspoon of powder to gauge your body's reaction.
Time it Right: Many people consume it on an empty stomach in the morning for optimal absorption and a natural energy boost.
Mix it Up: If the taste is too strong, mix it with a non-citrus juice like apple or pear, or add powder to your daily smoothie.
Stay Hydrated: Drink plenty of water throughout the day to support your body's cleansing process.
Source Wisely: Choose organic, high-quality products or ensure clean growing conditions for fresh wheatgrass to avoid contamination.

Authoritative Source

For more in-depth medical information on wheatgrass, please visit the WebMD entry on its uses, side effects, and more.

Frequently Asked Questions

Most people prefer drinking wheatgrass on an empty stomach in the morning. This is thought to enhance nutrient absorption and provide a natural energy boost to start the day.

Yes, wheatgrass is often used to aid digestion. It contains enzymes and fiber that can help promote regular bowel movements, reduce bloating, and soothe digestive issues.

Fresh wheatgrass juice is often considered more potent as it contains all the active enzymes and nutrients in their most natural state. Powdered forms are still beneficial but may lose some potency during the drying and processing stages.

Wheatgrass itself is gluten-free because the gluten is found in the seed kernels, not the grass. However, there is a risk of cross-contamination during processing, so people with celiac disease should choose a certified gluten-free brand.

Yes, excessive consumption of wheatgrass, particularly for new users, can lead to side effects like nausea or digestive discomfort. It's best to stick to the recommended dosage and let your body adjust gradually.

The safety of wheatgrass during pregnancy and breastfeeding is not well-researched. Due to the risk of bacterial contamination in some fresh products, it is generally recommended to avoid use during this time and consult a doctor.

Wheatgrass contains a high level of vitamin K, which can interfere with blood-thinning medications like warfarin. Individuals taking any prescription medication should consult their healthcare provider before using wheatgrass.