The trend of adding liquid chlorophyll to water has dominated social media feeds, promising a variety of health boosts from clearer skin to increased energy. As with many wellness fads, the reality is more complex. While chlorophyll is a vital pigment for plants, its benefits when consumed daily by humans, especially in supplement form, are not fully established by scientific evidence. Before incorporating it into your routine, it's crucial to distinguish between naturally occurring chlorophyll and the form found in supplements, and to understand the potential benefits and risks.
The Difference Between Chlorophyll and Chlorophyllin
Chlorophyll is the fat-soluble, naturally occurring pigment in plants responsible for their green color. It is not well-absorbed by the human body through digestion. This is why most supplements do not contain natural chlorophyll. Instead, they contain chlorophyllin, a semi-synthetic, water-soluble derivative containing copper and sodium, which is more readily absorbed by the body. While chlorophyllin mimics some properties of natural chlorophyll, their effects are not identical.
What Science Says About Daily Chlorophyll Benefits
While the buzz around chlorophyll is strong, the scientific backing for many of its touted benefits is limited and requires more robust human studies.
Antioxidant and Anti-inflammatory Effects
Studies have shown chlorophyllin to possess antioxidant and anti-inflammatory properties, suggesting it may help combat oxidative stress and inflammation. A 2023 review of research noted that chlorophylls and their derivatives do have antioxidant properties. However, this is not unique to chlorophyll, as many plant-based compounds offer similar benefits.
Skin Health
Research on skin benefits has primarily involved topical application of chlorophyllin rather than daily oral intake. Small pilot studies have shown potential for improving acne, reducing pore size, and minimizing sun damage. These findings are promising but cannot be directly attributed to drinking liquid chlorophyll daily.
Potential Cancer Protection
Some animal studies have suggested that chlorophyll and chlorophyllin may help protect against certain cancers by binding to harmful toxins like aflatoxins. While a small human study showed a reduction in aflatoxin damage, more extensive human research is needed to confirm these effects. Researchers emphasize that a diet rich in green vegetables, which naturally contain chlorophyll, has been linked to lower cancer risk, but it's difficult to isolate the effect of chlorophyll alone.
Blood-Building Potential
Chlorophyll's structure is similar to that of hemoglobin, the protein that carries oxygen in red blood cells. This has led to claims that it can boost red blood cell production and help with anemia. Some pilot studies involving wheatgrass (rich in chlorophyll) in patients with thalassemia have shown potential. However, concrete evidence supporting the blood-building effects of daily chlorophyllin supplements is still lacking.
Potential Risks and Side Effects of Daily Chlorophyll
While generally considered safe, especially when sourced from a healthy diet, daily supplement intake of chlorophyllin can lead to several side effects.
- Digestive Upset: The most commonly reported side effects include nausea, stomach cramps, and diarrhea. Some people find that starting with a lower dose and taking it with food can help mitigate these issues.
- Discoloration: The strong pigment of chlorophyll can temporarily change the color of bodily fluids. Users may notice green, yellow, or black stool and urine, and a temporary yellow or black discoloration of the tongue.
- Photosensitivity: Taking chlorophyll may make your skin more sensitive to sunlight, increasing the risk of sunburn. Individuals already on medications that cause photosensitivity should be particularly cautious.
- Medication Interactions: Chlorophyll can interact with certain medications, including methotrexate, a drug used for some cancers and autoimmune diseases. It's crucial to consult a healthcare provider before starting supplements.
Chlorophyll Supplements vs. Whole Foods
| Feature | Chlorophyll Supplements (Chlorophyllin) | Whole Foods (Green Vegetables) |
|---|---|---|
| Form | Liquid drops, capsules, powder | Spinach, kale, parsley, wheatgrass |
| Nutrient Absorption | Higher bioavailability of chlorophyllin due to water-soluble nature | Poor bioavailability of natural chlorophyll, but high absorption of other vital nutrients |
| Additional Nutrients | Primarily contain chlorophyllin and carrier ingredients; lack fiber, vitamins, and minerals | Rich in fiber, vitamins (A, C, K), minerals (iron), and other antioxidants |
| Safety & Regulation | Not regulated by the FDA; potential for contaminants or inaccurate dosing | Regulated as food; safe for general consumption |
| Overall Health Value | Unproven for many claimed benefits; best viewed as a simple antioxidant boost | Proven for overall health, digestion, and disease prevention due to nutrient density |
| Cost | Can be relatively expensive | Generally more cost-effective |
Who Should Be Cautious About Daily Chlorophyll Intake?
Certain individuals should exercise caution or avoid taking daily chlorophyll supplements. Pregnant and breastfeeding women should not use them due to insufficient research on safety. People with pre-existing medical conditions, particularly kidney issues, should consult a doctor first. Anyone on medication, especially those that increase sun sensitivity or interact with metabolism, should seek professional medical advice before use. For those interested in an authoritative resource on dietary supplements, the Linus Pauling Institute at Oregon State University offers detailed information.
Conclusion: Is It Healthy to Take Chlorophyll Every Day?
For most healthy adults, taking chlorophyll in moderation is likely safe, but it is not a cure-all or a replacement for a balanced diet. The evidence supporting many of the popular daily benefits is weak, and some users may experience side effects like digestive issues or photosensitivity. The most effective and safest way to increase your chlorophyll intake is through a diverse diet rich in whole foods like spinach, parsley, and other green vegetables. These foods provide a complex profile of nutrients and fiber that supplements cannot replicate. Always consult a healthcare provider before starting any new daily supplement, including chlorophyll, to ensure it is appropriate for your individual health needs.
