Understanding the difference: Chlorophyll vs. Chlorophyllin
Before examining the potential harm, it's essential to distinguish between the natural chlorophyll found in green plants and the form used in most supplements.
- Chlorophyll: This is the green pigment in plants responsible for photosynthesis. When you eat leafy greens like spinach or kale, you are consuming natural chlorophyll. This is generally considered safe and poses no known risks, even in large amounts.
- Chlorophyllin: This is a semi-synthetic, water-soluble derivative of chlorophyll. Manufacturers add a copper molecule to stabilize it, which also makes it more easily absorbed by the body. Most liquid and pill supplements contain chlorophyllin, not pure chlorophyll.
Common side effects of chlorophyll supplements
Even though chlorophyllin is generally considered non-toxic, many people may experience mild to moderate side effects, especially when first starting or when taking high doses.
Gastrointestinal issues
One of the most frequently reported side effects is gastrointestinal distress.
- Diarrhea: Consuming chlorophyllin, particularly in liquid form, can lead to loose stools and diarrhea. This effect can be more pronounced when taking a high dose.
- Nausea and Cramping: Other digestive discomforts like nausea and stomach cramps have also been noted by some users.
Changes in bodily fluids and teeth
The vibrant green pigment of chlorophyll can affect body fluids and oral hygiene.
- Discolored Stool and Urine: A very common and harmless side effect is the discoloration of stool and urine, which can appear green, yellow, or even black. It is important not to mistake black stool for gastrointestinal bleeding.
- Discolored Tongue: Similarly, a person's tongue may temporarily take on a yellow or black hue.
- Teeth Staining: Liquid chlorophyll may cause temporary surface staining on teeth, which can be managed with good oral hygiene.
Skin sensitivity
Some individuals may experience increased sensitivity to the sun, a condition known as photosensitivity, while taking chlorophyllin.
- Photosensitivity: The molecule's light-absorbing properties, similar to those that power photosynthesis, can make the skin more susceptible to sunburn, rashes, and blistering. Those taking other medications that increase sun sensitivity should be especially cautious.
- Itching or Burning: Topical application of chlorophyll ointments can cause mild skin irritation, such as itching or a burning sensation.
Potential drug interactions
Mixing supplements with prescription medications can sometimes be dangerous, and chlorophyllin is no exception.
- Methotrexate: A specific drug interaction has been reported with methotrexate, a medication used to treat certain cancers and autoimmune diseases. Chlorophyllin may slow the clearance of methotrexate from the body, increasing its concentration and risk of side effects.
- General Interactions: While not well-documented, other interactions with certain medications, including antibiotics, diuretics, and some acne or antidepressant medications, may exist. It is always best to consult a healthcare provider before combining supplements and medications.
Who should avoid chlorophyll supplements?
Due to insufficient research, certain groups are advised to avoid chlorophyll supplements unless approved by a doctor.
- Pregnant and Breastfeeding Women: There is currently not enough research to determine if chlorophyll supplements are safe during pregnancy or breastfeeding, so medical experts recommend against it.
- Children: The safety of chlorophyll supplements for children has not been adequately studied.
- Individuals with Pre-existing Conditions: Those with kidney problems or other chronic health conditions should exercise caution.
Supplement vs. Whole Foods: A Comparison
| Feature | Chlorophyll Supplements (Chlorophyllin) | Chlorophyll from Whole Foods (e.g., Spinach) |
|---|---|---|
| Absorption | Easier absorption due to added copper. | Less effective absorption through the digestive tract. |
| Nutrient Profile | Provides only the chlorophyllin compound and fillers. | Comes packaged with essential fiber, vitamins, and minerals. |
| Risk of Side Effects | Higher risk of digestive issues, skin sensitivity, and drug interactions, especially at high doses. | No known side effects or risk of toxicity. |
| Cost | Typically more expensive per dose. | Cost-effective and offers broad nutritional value. |
| Regulation | Not regulated by the FDA, meaning quality and purity can vary. | Regulated food source; contents are naturally occurring. |
Conclusion: Safe in moderation, but a cautious approach is best
While natural chlorophyll from vegetables is harmless and beneficial, the synthetic chlorophyllin in supplements presents a different picture. Although widely considered non-toxic in moderate doses, the potential for mild gastrointestinal side effects, sun sensitivity, and drug interactions exists. The lack of FDA regulation for supplements also means that product quality can vary. Ultimately, the most reliable and safest way to increase chlorophyll intake is through a diet rich in green leafy vegetables, which also provides a wider range of essential nutrients. Those considering supplements should first consult a healthcare professional, especially if they have pre-existing conditions, are pregnant, or are taking other medications. For many, the unproven benefits of supplements do not outweigh the potential for side effects.
How to Get Chlorophyll Safely
The safest way to enjoy the benefits of chlorophyll is by eating plenty of green vegetables. Here is a list of excellent sources:
- Spinach
- Kale
- Parsley
- Broccoli
- Green beans
- Arugula
- Peas
Outbound Link
For more detailed information on supplement safety and regulation, visit the National Center for Complementary and Integrative Health website. https://www.nccih.nih.gov/health/using-dietary-supplements-wisely
