What Are Chlorophyll Supplements and What Do They Do?
Chlorophyll is the green pigment found in plants, essential for photosynthesis. However, most supplements on the market do not contain natural chlorophyll but a semi-synthetic, water-soluble derivative called chlorophyllin. Chlorophyllin is created to be more easily absorbed by the human body. Supporters of the supplement claim it offers several health benefits, though many are based on anecdotal evidence or limited research. Some purported benefits include detoxification, antioxidant effects, skin improvements, and acting as an internal deodorant.
Documented and Anecdotal Benefits
- Antioxidant Effects: Research has shown that chlorophyllin acts as an antioxidant, protecting cells from oxidative damage caused by free radicals.
- Skin Health: Topical application of chlorophyllin has been shown in small pilot studies to potentially help with acne and signs of sun damage (photoaging). Some oral users also report clearer skin.
- Detoxification: Early human studies suggest chlorophyllin may limit the absorption of certain compounds, like aflatoxin, that are known to cause cancer.
- Body Odor Reduction: While some older studies showed promise for wound healing odor, robust scientific evidence is lacking for body odor and bad breath reduction.
- Immune Support: Animal studies and some reviews suggest potential immune-boosting properties, though more human research is needed.
Reasons You Might Need a Break from Chlorophyll
While generally non-toxic, long-term or high-dose use of chlorophyllin supplements can lead to side effects. Cycling off the supplement can help mitigate these issues and allow your body to reset.
Digestive Concerns
Digestive issues are among the most commonly reported side effects of chlorophyllin. These can include:
- Nausea and stomach cramps, especially if taken on an empty stomach.
- Diarrhea or loose stools.
- Discolored stool (greenish-black) or urine, which can sometimes be mistaken for something more serious.
Risk of Copper Buildup
Chlorophyllin supplements typically use copper to increase stability and absorption. While the amount is usually small, long-term intake of high doses could theoretically lead to excessive copper accumulation, though this is rare. Individuals with copper sensitivity or certain genetic conditions should be particularly cautious.
Increased Sun Sensitivity
Chlorophyll has been shown to increase photosensitivity, making the skin more vulnerable to sun damage, blistering, or rashes. This is a critical consideration for those who spend a lot of time outdoors or use other photosensitizing medications (like certain acne or infection treatments).
A Comparison: Supplements vs. Whole Foods
Before deciding to continue or break from supplements, it’s useful to compare the different sources of chlorophyll.
| Feature | Chlorophyllin Supplements | Whole Foods (e.g., spinach, parsley) |
|---|---|---|
| Chlorophyll Form | Water-soluble derivative (Chlorophyllin) for higher absorption. | Natural, fat-soluble chlorophyll. |
| Nutrient Profile | Isolated antioxidant with potentially limited supporting nutrients. | Contains a full spectrum of vitamins, minerals, and fiber. |
| Absorption Rate | Faster, designed for high bioavailability. | Slower absorption, as the body works to break down plant cell walls. |
| Risks | Potential for digestive upset, photosensitivity, and copper buildup. | Generally considered safe, even in large quantities. No known side effects from food. |
| Cost | Can be expensive over time, depending on brand and dosage. | Cost-effective and offers a broader range of health benefits. |
| Benefits | Anecdotal reports of detox, skin health, and energy. | Proven health benefits from fiber, vitamins, and minerals. |
Safely Cycling Off Chlorophyll
For those who decide a break is best, cycling off the supplement is straightforward and often recommended. A typical cycling schedule might involve consistent use for a period, followed by a planned break. One common approach is a 3–4 week cycle, repeated 2–3 times per year, especially for seasonal detoxification goals. For ongoing support, a longer period might be appropriate, but monitoring for side effects is key.
Here are some steps for a safe cycle:
- Listen to Your Body: Pay close attention to your body’s signals. If you experience persistent digestive issues, increased sun sensitivity, or other adverse reactions, it's time to stop or reduce your intake.
- Gradually Reduce Dosage: If you have been taking a high dose, gradually tapering down can help your body adjust smoothly.
- Embrace Whole Foods: When taking a break from supplements, focus on increasing your intake of chlorophyll-rich foods like spinach, parsley, wheatgrass, and spirulina to continue receiving beneficial nutrients.
- Consult a Professional: Always speak with a healthcare provider or a registered dietitian before starting or stopping a new supplement, especially if you have underlying health conditions or take other medications. This is particularly important for pregnant or breastfeeding women, as safety research is insufficient.
Conclusion
While liquid chlorophyll supplements offer potential antioxidant and detoxifying benefits, they are not a one-size-fits-all solution and are not regulated by the FDA. The limited human research and potential side effects, such as digestive upset, photosensitivity, and copper accumulation, suggest that a break from continuous supplementation may be wise. Cycling allows the body to reset and helps prevent dependency or tolerance buildup. Ultimately, prioritizing a diet rich in a variety of fruits and vegetables remains the most effective and safest way to promote overall health. Chlorophyll supplements should serve as a supplement, not a replacement, for a balanced, nutrient-dense diet. For a deep dive into supplement cycling, you can learn more here: The Vitamin Shoppe - Should You Be Cycling Your Supplements?
