What is Chlorophyll?
Chlorophyll is the green pigment found in plants, algae, and cyanobacteria that is essential for photosynthesis—the process of converting light energy into chemical energy. The molecule is structurally similar to hemoglobin, the oxygen-carrying protein in red blood cells, with the key difference being a central magnesium atom in chlorophyll versus an iron atom in hemoglobin. While the chlorophyll found in whole foods is beneficial, it is poorly absorbed by the human body. For this reason, most supplements use chlorophyllin, a semi-synthetic, water-soluble derivative with enhanced bioavailability, in which the central magnesium atom has been replaced with copper or another metal.
The Science Behind Chlorophyll's Benefits
Research into the health effects of chlorophyll and chlorophyllin is ongoing, but several areas show promise. Many of the purported benefits stem from the compounds' antioxidant and anti-inflammatory activity. The mechanism by which chlorophyll exerts its effects within the body is still being explored, but it is believed that its derivatives, formed during digestion, are the primary bioactive compounds responsible for any observed physiological changes.
Potential Health Benefits
Antioxidant and Anti-inflammatory Properties
As a potent antioxidant, chlorophyll helps protect the body from oxidative stress caused by free radicals, which are unstable molecules that can damage cells and contribute to aging and disease. This protective effect is a cornerstone of chlorophyll's therapeutic potential. The presence of anti-inflammatory compounds, such as phytol (a component of the chlorophyll molecule), also suggests a role in reducing swelling and pain associated with inflammatory conditions. Studies in animal models and in vitro settings support these findings, though more human research is needed.
Detoxification Support
One of chlorophyll's most well-known claims is its ability to support the body's natural detoxification processes. Studies have shown that chlorophyllin can form complexes with certain harmful chemicals, such as aflatoxins, which are cancer-causing substances found in contaminated food. By binding to these toxins, chlorophyll can help reduce their absorption and promote their excretion from the body. This mechanism is most effective when chlorophyll is ingested alongside the toxin, highlighting the importance of a chlorophyll-rich diet. The MD Anderson Cancer Center notes that a diverse, plant-based diet can help reduce cancer risk by supporting overall health and the immune system.
Skin Health and Wound Healing
Topical application of chlorophyllin has shown promise for treating certain skin conditions. Small pilot studies have found that a gel containing chlorophyllin can help improve facial acne and minimize the appearance of large pores. Other research indicates it may help repair skin damage from sun exposure. Its anti-inflammatory and potential anti-bacterial properties may aid in wound healing by creating an environment inhospitable to germs and reducing inflammation.
Potential for Weight Management
Limited research suggests a potential link between chlorophyll intake and weight management. A 2014 study found that female participants who consumed a supplement containing green plant membranes, including chlorophyll, experienced greater weight loss and reduced harmful cholesterol levels. Proposed mechanisms include a reduction in hunger, alteration of fatty acid absorption, and inhibition of pancreatic lipase activity. However, more extensive research is needed to fully understand this effect and confirm if it is directly caused by chlorophyll.
Natural Deodorizing Effects
The use of chlorophyllin to neutralize body odor dates back to the 1940s. While the evidence is mixed and some studies are outdated, chlorophyllin has been shown to effectively reduce the amount of trimethylamine in people with trimethylaminuria, a condition that causes a fishy body odor. It is thought to work by binding to odor-causing compounds.
Natural Sources vs. Supplements
| Feature | Natural Chlorophyll (from whole foods) | Chlorophyllin (from supplements) |
|---|---|---|
| Form | Fat-soluble pigment within plant cells. | Semi-synthetic, water-soluble mixture of salts. |
| Absorption | Poorly absorbed by the body. | Generally considered more bioavailable and stable. |
| Bioactive Content | Comes packaged with fiber, vitamins (A, C, E, K), and minerals. | Isolated compound, often with copper replacing magnesium. |
| Purity | Less concentrated but provides a broad spectrum of phytonutrients. | Higher concentration of the targeted compound. |
| Key Benefits | Supports overall health, digestion, and provides fiber. | More readily absorbed for potentially stronger systemic effects, though research is limited. |
| Risks/Side Effects | Generally very safe. | Some report mild stomach upset, nausea, or discolored stools. High doses can increase photosensitivity. |
Incorporating Chlorophyll Into Your Diet
While supplements offer a concentrated dose, the most reliable way to obtain chlorophyll is through a diet rich in green vegetables. Chlorophyll is abundant in dark, leafy greens and other green foods. A diet high in these foods also provides a synergistic effect, as the vitamins, minerals, and fiber work together to promote overall wellness.
Chlorophyll-Rich Food Sources:
- Leafy Greens: Spinach, kale, parsley, collard greens, and arugula
- Algae: Spirulina and chlorella are exceptionally high in chlorophyll
- Vegetables: Broccoli, asparagus, green beans, and peas
- Herbs: Cilantro, mint, and wheatgrass
Conclusion
Chlorophyll, and its supplemental form chlorophyllin, possess compelling health benefits rooted in their antioxidant and anti-inflammatory properties. Research supports their potential roles in detoxification by binding to harmful substances, improving skin health with topical application, and possibly aiding in weight management. While the science on its systemic effects in humans is still evolving, the existing evidence underscores its value. The best practice remains to prioritize a diet abundant in chlorophyll-rich whole foods, which offer a complete package of beneficial nutrients. Supplements can provide a concentrated source of chlorophyllin, but should always be discussed with a healthcare provider, particularly for those with underlying conditions or on other medications. For those seeking a natural boost, incorporating more leafy greens and algae is a proven path toward better health.
Looking for more information? Read the clinical review on chlorophylls and their health benefits.
How to get started with chlorophyll intake:
- Incorporate more dark green leafy vegetables into your daily meals.
- Try adding a scoop of spirulina or chlorella powder to your smoothies.
- Consider a high-quality liquid chlorophyllin supplement mixed with water.
- Ensure you maintain proper sun protection if using high-dose chlorophyllin, as it may increase photosensitivity.
- Consult a healthcare professional before starting any new supplement regimen.
