The Science Behind Chlorophyll vs. Chlorophyllin
When people refer to chlorophyll water, they are almost always consuming a supplement made with chlorophyllin, not natural chlorophyll. It’s a crucial distinction. Natural chlorophyll is the fat-soluble green pigment in plants that is poorly absorbed by the human body. Chlorophyllin is a semi-synthetic, water-soluble derivative of chlorophyll created in a lab. During this process, the central magnesium atom is replaced with copper and sodium, making it easier for the body to absorb. However, manufacturers and social media influencers claim this enhanced absorption provides impressive health benefits that remain unproven by robust human studies.
Evaluating Common Chlorophyll Water Claims
Liquid chlorophyll has been praised for a wide range of benefits, from detoxifying the blood to clearing skin. Here’s a closer look at what the science actually supports.
Detoxification and Cancer Prevention
Many claims suggest chlorophyll water can detoxify the body by binding to and removing toxins and heavy metals. While some animal studies show chlorophyllin can reduce the absorption of toxins like aflatoxins, human research is limited and inconclusive. The human body has its own highly efficient detoxification system—the liver and kidneys—which don't require chlorophyll supplements to function properly. Therefore, there is no strong evidence to suggest chlorophyll water provides superior detoxification benefits. Likewise, research on chlorophyll's anti-cancer potential is largely based on animal and lab studies, not human trials.
Clearer Skin and Anti-Inflammatory Effects
Clearer skin is one of the most popular reasons people start drinking chlorophyll water, but evidence is scant. Several small-scale studies found that topical application of chlorophyllin gel improved acne and sun-damaged skin, but these results don't apply to drinking the supplement. Any perceived skin improvements from drinking chlorophyll water may simply be due to increased hydration from drinking more water overall, a fact often overlooked by influencers. While chlorophyll does have antioxidant and anti-inflammatory properties, most studies confirming these effects were performed on animals.
Internal Deodorant and Fresh Breath
Chlorophyllin has been used since the 1940s to neutralize certain odors, with some outdated and mixed-results studies supporting its use. A 2004 study showed chlorophyllin reduced trimethylamine in people with a specific condition, but there is little to no evidence it effectively addresses common bad breath or body odor.
Weight Loss and Digestive Health
Some limited animal and test tube studies suggest chlorophyll may play a role in weight management by affecting fat absorption. A 2014 pilot study involving a plant membrane supplement (including chlorophyll) showed greater weight loss in participants who took it, but the mechanism is unclear. The effect was not definitively linked to chlorophyll alone. For digestive health, some users experience relief from constipation, while others experience the opposite—diarrhea.
Natural vs. Supplemental Chlorophyll: A Comparison
To highlight the key differences, consider this comparison.
| Feature | Natural Chlorophyll (from food) | Supplemental Chlorophyll (Chlorophyllin) |
|---|---|---|
| Source | Dark green, leafy vegetables like spinach, kale, parsley, and algae. | Semi-synthetic compound derived from chlorophyll, often in liquid or tablet form. |
| Cost | Relatively inexpensive and part of a balanced diet. | Can be expensive, especially with consistent, long-term use. |
| Absorption | Poorly absorbed by the human body. | Contains copper and sodium for improved absorption, but overall efficacy is questionable. |
| Associated Nutrients | Provides a broad spectrum of essential vitamins, minerals, and dietary fiber. | Primarily provides chlorophyllin without the nutritional synergy of whole foods. |
| Evidence for Benefits | Strong evidence links diets rich in green vegetables to improved health outcomes. | Most claimed benefits lack strong human evidence, relying mostly on animal studies. |
Potential Risks and Side Effects
While chlorophyll supplements are generally considered safe, some individuals may experience side effects, particularly with excessive consumption. Common side effects include nausea, stomach cramps, and diarrhea. The pigment can also cause discoloration of urine, stool (often green or yellow), and the tongue. In rare cases, high doses can increase photosensitivity, making skin more susceptible to sunburn. Pregnant or breastfeeding women are advised against using chlorophyll supplements due to insufficient safety research. It is always best to consult a healthcare professional before adding any new supplement to your diet, especially as it can interact with certain medications.
Conclusion
While the allure of a simple green drink for a host of health benefits is strong, the scientific reality is more grounded. The overwhelming majority of compelling evidence for the health benefits of chlorophyll comes from either animal studies or research on the topical application of its derivative, chlorophyllin. For most people, the potential benefits of drinking chlorophyll water—such as improved skin, better energy, or detoxification—can be more reliably and affordably achieved by simply increasing overall water intake and consuming a variety of colorful, whole plant foods. If you are looking to get the most from chlorophyll, eating your greens is still the best approach. The health benefits of a nutritious, balanced diet are well-documented and far exceed the unsupported claims of a supplemental trend.
What are the benefits of adding more leafy greens to my diet?
- Increased fiber intake, aiding digestion.
- A broad range of vitamins and minerals.
- Synergy between plant compounds for enhanced health benefits.
- Antioxidants and anti-inflammatory compounds found in whole foods.
