What is Chlorophyll (and Chlorophyllin)?
Chlorophyll is the green pigment found in plants that is essential for photosynthesis, the process of converting sunlight into energy. The 'chlorophyll' found in most supplements is not the same as the natural pigment, but rather a semi-synthetic, water-soluble derivative called chlorophyllin. In chlorophyllin, the central magnesium atom of natural chlorophyll is replaced with copper, which makes it more stable and easier for the body to absorb. This distinction is crucial when evaluating the effects, as most research is conducted on chlorophyllin, not the natural compound.
The Reported Benefits of Taking Chlorophyll
While research is ongoing and many claims are based on anecdotal evidence, some studies and historical use point to several potential benefits.
Skin Health
Chlorophyll has been linked to improvements in skin health, though much of the promising research involves topical application rather than oral consumption.
- Acne Reduction: A 2015 pilot study found that a topical chlorophyllin gel helped reduce facial acne and large pores in participants. While the exact mechanism of drinking chlorophyll for acne is not fully understood, some proponents suggest its anti-inflammatory and antioxidant properties help from the inside out.
- Photoaging and Healing: Some research indicates topical chlorophyllin may improve sun-damaged skin (photoaging) and aid in wound healing by stimulating cell production and limiting bacterial growth.
Detoxification and Blood Health
One of the most widely promoted benefits is its role in detoxification, with a chemical structure similar to hemoglobin, the protein that carries oxygen in red blood cells.
- Blood-Building: Because of its structural similarity to hemoglobin, some speculate that chlorophyll can help boost red blood cell production, potentially increasing energy and combating conditions like anemia. A pilot study in 2004 suggested wheatgrass (rich in chlorophyll) reduced transfusion needs in people with a blood disorder, though the cause was not definitively linked to chlorophyll.
- Toxin Elimination: Chlorophyll is thought to help the body eliminate toxins by binding to harmful substances like aflatoxins (cancer-causing molds) and removing them from the bloodstream. This effect has been shown in some animal studies and small human trials, but more research is needed.
Other Potential Benefits
- Deodorizing Effects: Dating back to the 1940s, chlorophyllin has been studied for its ability to neutralize certain odors, with mixed results. Some studies suggest it may help with certain metabolic conditions causing body odor, but there is limited evidence for its effect on general body odor or bad breath.
- Digestive Aid: Some users report that chlorophyll supplements help with constipation and promote smoother digestion, though it can also have the opposite effect and cause diarrhea.
- Weight Management: A 2014 study of 38 women suggested that those who took a green plant membrane supplement (including chlorophyll) experienced greater weight loss and reduced cholesterol levels. However, this is limited evidence, and the mechanism is not fully understood.
Potential Risks and Side Effects
While generally considered safe, there are some potential side effects and risks to be aware of when adding a chlorophyll supplement to your routine:
- Digestive Issues: The most common side effects are mild and gastrointestinal, including nausea, stomach cramps, and diarrhea.
- Discolored Waste: The strong pigment can cause green, yellow, or black discoloration of the stool and urine, which is harmless but can be mistaken for gastrointestinal bleeding.
- Increased Sun Sensitivity: Some individuals may experience increased photosensitivity, making them more prone to sunburn.
- Medication Interactions: Chlorophyll can interact with some medications, such as the rheumatoid arthritis drug methotrexate, potentially slowing its clearance from the body. It is always recommended to consult a doctor before starting a new supplement.
- Pregnancy and Breastfeeding: The safety of chlorophyll supplements for pregnant or breastfeeding individuals is not known, and experts advise against it.
Chlorophyll Supplements vs. Food Sources
When considering your chlorophyll intake, it's important to weigh the options of supplements versus whole foods.
| Feature | Supplements (Chlorophyllin) | Food Sources (Chlorophyll) |
|---|---|---|
| Form | Liquid, capsules, powder | Naturally in green vegetables |
| Absorption | Made more stable and bioavailable for absorption | Absorbed less efficiently due to digestion |
| Nutrient Profile | Isolated compound, possibly with added minerals | Comprehensive source of fiber, vitamins (A, C, E, K), and minerals |
| Research | Studies on chlorophyllin show some potential, though often limited | Strong, established evidence for the health benefits of green vegetables |
| Cost | Can be more expensive over time | Generally less expensive, offers more nutritional value |
The best and most reliable way to increase chlorophyll intake is through a diet rich in green vegetables. Food sources provide a much broader spectrum of essential nutrients, fiber, and antioxidants that work synergistically for greater health benefits.
Chlorophyll-Rich Foods:
- Spinach
- Kale
- Parsley
- Collard Greens
- Asparagus
- Broccoli
- Wheatgrass
- Spirulina and Chlorella (algae)
- Matcha Green Tea
Conclusion: Navigating the Chlorophyll Trend
While the hype around liquid chlorophyll on social media is compelling, it's crucial to approach the trend with a realistic and informed perspective. The potential benefits, including improved skin and detoxification, are largely based on anecdotal evidence or limited studies, often focusing on topical application or animal models. The supplement you purchase is almost always chlorophyllin, a processed version with different properties from natural chlorophyll.
For most people, the safest and most effective way to reap the benefits of chlorophyll and its associated nutrients is by consuming a balanced diet rich in whole, green vegetables. These foods offer a powerful combination of fiber, vitamins, and minerals that supplements cannot replicate. If you are still curious about supplementation, remember that it is not a cure-all, and a healthy lifestyle with proper nutrition and exercise is irreplaceable. As always, consult your doctor before starting any new supplement, especially if you have an existing health condition or take medication. A balanced, colorful diet is the most reliable path to wellness, not a magic green drop.
For more in-depth information, MD Anderson Cancer Center provides a helpful overview of what's known about chlorophyll.
