What Exactly Is Chlorophyll (and Chlorophyllin)?
Chlorophyll is the natural green pigment that gives plants and algae their vibrant color. It is essential for photosynthesis, the process that allows plants to convert sunlight into energy. When people purchase chlorophyll supplements, they are almost always buying chlorophyllin, a semi-synthetic, water-soluble derivative. In chlorophyllin, the central magnesium atom is typically replaced with copper and sodium to improve its stability and solubility, which marketers claim enhances its absorption. This chemical difference is a crucial distinction when evaluating the evidence behind supplement claims versus the known benefits of consuming chlorophyll-rich whole foods.
The Health Claims and the Scientific Evidence
Many of the benefits attributed to chlorophyll supplements stem from viral social media posts rather than established scientific fact. Here is a breakdown of the most common claims and what the research actually says.
Detoxification
One of the most popular claims is that chlorophyll 'detoxifies' the body or 'cleanses the blood'. This stems from some limited research showing chlorophyll's ability to bind to potential carcinogens, like aflatoxins (mold toxins), in animal and small human studies. However, the human body has a highly efficient natural detoxification system (the liver and kidneys). There is no strong evidence that ingesting supplemental chlorophyll significantly improves or is necessary for this process. The 'detox' claims remain largely unsupported in the context of healthy individuals.
Weight Management
Limited studies have explored the link between chlorophyll-related compounds and weight loss. For example, a small 2014 study of 38 overweight women found that participants taking a green plant membrane supplement (rich in chlorophyll and other compounds) reported reduced cravings for sweets and fats, and lost more weight than the control group. The study's authors, however, could not definitively attribute these results solely to chlorophyll. Other animal and lab studies suggest chlorophyll might decrease fat absorption, but robust human research is lacking. The idea that chlorophyll is a magic bullet for weight loss is not supported by current evidence.
Skin Health
While some evidence exists for the topical use of chlorophyllin, claims about ingesting chlorophyll for skin benefits are largely anecdotal. Pilot studies on topical chlorophyllin gel showed improvements in acne and sun-damaged skin, but these studies were small and uncontrolled. These findings on topical application do not prove that drinking liquid chlorophyll will have the same effect. Any improvement noted from ingesting chlorophyll could be from increased overall hydration.
Natural Deodorant
Chlorophyllin has been used since the 1940s to neutralize odors, but the research is mixed and largely outdated. While a small study on people with trimethylaminuria (a condition causing a fishy odor) showed some benefit, there is little reliable evidence to support its use for general body odor or bad breath.
Antioxidant Properties
Chlorophyll and its derivatives possess antioxidant and anti-inflammatory properties, primarily demonstrated in animal and laboratory studies. These properties help protect against oxidative stress caused by free radicals. However, this is not unique to chlorophyll, and many other compounds in fruits and vegetables offer similar or stronger antioxidant effects.
Chlorophyll Supplements vs. Whole Foods: A Comparison
| Feature | Chlorophyll Supplements (Chlorophyllin) | Whole Food Sources (Leafy Greens) |
|---|---|---|
| Form | Semi-synthetic, water-soluble, contains copper. | Natural, fat-soluble, contains magnesium. |
| Nutrient Profile | Isolated antioxidant compounds. May lack magnesium benefit. | Comprehensive package of fiber, vitamins (A, C, E, K), minerals, and a full spectrum of antioxidants and phytochemicals. |
| Absorption | Marketed as more absorbable, but not definitively proven better than food. | Absorbed along with other nutrients, providing synergistic effects. |
| Scientific Evidence | Limited, often small-scale studies for specific, targeted effects. | Strong, well-established evidence for overall health, disease prevention, and vitality. |
| Risk of Side Effects | Potential for mild side effects like nausea, diarrhea, and stomach cramps. | Low risk; side effects are rare unless allergic. |
| Cost | Can be expensive depending on the brand and form. | Highly affordable and widely available. |
Potential Risks and Side Effects of Chlorophyll Supplements
While generally considered safe, chlorophyll supplements can cause several side effects, particularly when taken in high doses.
Common side effects include:
- Nausea and gastrointestinal upset.
- Diarrhea or loose stools.
- Temporary discoloration of urine, feces (green, yellow, or black), and the tongue.
Less common or potential risks:
- Photosensitivity: Taking chlorophyll supplements may increase sensitivity to sunlight, raising the risk of sunburn.
- Medication Interactions: Chlorophyll can interfere with certain medications, including methotrexate (for arthritis and cancer). It is crucial to consult a healthcare professional before combining supplements with medications.
- Unknown Additives: As dietary supplements are not strictly regulated by the FDA, products may contain undisclosed ingredients or varying amounts of chlorophyllin.
Get Your Chlorophyll Naturally
The most effective and beneficial way to increase your chlorophyll intake is to eat a balanced, colorful diet rich in whole foods. This provides not only chlorophyll but also fiber, vitamins, and minerals that work together for better health.
Some of the best natural sources of chlorophyll include:
- Spinach
- Kale
- Broccoli
- Parsley
- Collard greens
- Asparagus
- Green beans
- Wheatgrass
- Spirulina and Chlorella
Conclusion: The Final Verdict on Is Chlorophyll Actually Healthy?
Ultimately, the science suggests that while chlorophyll is essential for plants, its health benefits in supplement form for humans are overhyped. Most of the compelling evidence comes from limited animal studies or focuses on topical applications. The most reliable way to reap any potential benefits is by consuming a diet rich in green leafy vegetables, which provides a comprehensive package of nutrients, fiber, and phytochemicals that supplements simply cannot replicate. If you are considering a chlorophyll supplement, consult a healthcare provider to discuss potential risks and interactions with medications, especially since these products are not regulated for efficacy or safety by the FDA. Remember, no supplement can replace the benefits of a balanced diet and an active lifestyle, as emphasized by health experts. For further information on general cancer-prevention strategies, the MD Anderson Cancer Center provides valuable resources on diet and overall wellness: https://www.mdanderson.org/cancerwise/what-are-the-benefits-of-drinking-chlorophyll-6-things-to-know.h00-159460056.html.
