Understanding Chlorophyll and Chlorophyllin
At its core, chlorophyll extract is the potent, concentrated form of chlorophyll, the pigment responsible for the green hue of plants and algae. In plants, chlorophyll captures sunlight to convert it into energy through photosynthesis. The chlorophyll found in supplement form, however, is not the same as natural, oil-soluble chlorophyll. Instead, most commercial supplements contain chlorophyllin, a semi-synthetic, water-soluble derivative of chlorophyll.
The Creation of Chlorophyllin
Chlorophyllin is manufactured to make the substance easier for the human body to absorb and utilize. The natural chlorophyll molecule contains a central magnesium ion, which is easily degraded during digestion. To create chlorophyllin, this magnesium atom is removed and often replaced with copper and sodium during a process called saponification. This substitution enhances the stability and bioavailability of the pigment, making it shelf-stable for use in liquid, capsule, or tablet form.
Reported Benefits and Limited Evidence
While the market is flooded with claims about chlorophyll extract's wide-ranging health benefits, it's important to approach these with a critical eye. A significant portion of the scientific evidence comes from small pilot studies, animal studies, or in-vitro tests, rather than large-scale, placebo-controlled human clinical trials.
Potential Benefits
- Detoxification: Some research suggests chlorophyllin can reduce the absorption of certain carcinogens, such as aflatoxins from moldy foods, by forming complexes with them in the gut. A human study involving high-risk individuals showed that taking chlorophyllin reduced biomarkers of aflatoxin-DNA damage.
- Immune Support: One limited study on individuals with low white blood cell counts found that chlorophyllin was nearly as effective as a bone marrow stimulant at improving white blood cell production over one month.
- Skin Health: Small pilot studies have shown that topical application of copper chlorophyllin complex may help improve acne and large pores, and may also reduce sun damage.
- Antioxidant Effects: Chlorophyllin acts as an antioxidant, protecting cells from oxidative stress caused by free radicals. Some studies report that consuming more green leafy vegetables can increase antioxidant levels in the bloodstream.
- Internal Deodorant: Chlorophyllin has been used since the 1940s to help control body odor, though the evidence is mixed. A study on individuals with a fishy body odor disorder found chlorophyllin significantly reduced the odor-causing compounds.
- Weight Management: A small study on overweight women found that those who took a green plant membrane supplement containing chlorophyll experienced greater weight loss and reduced bad cholesterol levels compared to a placebo group.
Chlorophyll vs. Chlorophyllin: A Comparison
To help understand the key distinctions, here is a comparison between natural chlorophyll and its derivative, chlorophyllin, which is most commonly found in supplements.
| Feature | Natural Chlorophyll (from plants) | Chlorophyllin (in supplements) |
|---|---|---|
| Solubility | Fat-soluble; insoluble in water. | Water-soluble, making it easy to mix into drinks. |
| Core Atom | Contains a central magnesium ion. | Magnesium is replaced by less reactive metals, typically copper and sodium. |
| Stability | Highly unstable when isolated and exposed to light, heat, or acid. | Very stable, with high resistance to heat and light. |
| Source | Found in all green plants, especially leafy greens like spinach, kale, and parsley. | Manufactured in a lab from extracted plant chlorophyll. |
| Absorption | Poorly absorbed by the human body during digestion. | The modified structure allows for better and more consistent absorption. |
| Color | A range of natural green shades. | A more vibrant, often blue-green color due to the copper substitution. |
How to Incorporate Chlorophyll Extract Safely
For those interested in adding chlorophyll to their regimen, there are two primary routes: dietary intake and supplementation.
- Through Diet: The most straightforward and nutrient-rich method is to increase your intake of green vegetables. Foods such as spinach, kale, broccoli, parsley, and wheatgrass are excellent sources of natural chlorophyll, along with beneficial fiber, vitamins, and minerals. Eating a variety of colorful fruits and vegetables is always recommended over relying on a single supplement.
- Through Supplements: If you opt for supplements, they typically come in liquid drops, capsules, or powder form. Liquid drops can be mixed into water, smoothies, or juices. It is advisable to start with a small dose, such as one teaspoon, to assess your body's reaction and then increase gradually as tolerated. For capsules, doses in studies have ranged from 100 to 300 milligrams, taken up to three times per day. Always follow the manufacturer's directions or a healthcare provider's advice.
Usage Best Practices
- Read the Label: Check if the product contains chlorophyll or chlorophyllin (copper chlorophyllin). Most supplements are the more bioavailable chlorophyllin form.
- Consult a Professional: Always speak with a doctor or registered dietitian before starting any new supplement, especially if you are pregnant, breastfeeding, or taking other medications, such as methotrexate.
- Listen to Your Body: Pay attention to side effects like mild digestive issues or skin irritation. If these persist, reduce the dose or discontinue use.
Conclusion: A Supplement with Promise, but More Research Needed
Chlorophyll extract, in its bioavailable form of chlorophyllin, has gained significant traction in the health and wellness world due to anecdotal evidence and some early research pointing to potential benefits in detoxification, skin health, and body odor control. While the supplement offers a convenient way to boost green pigment intake, it is not a magic cure-all and should not replace a healthy, balanced diet rich in whole foods. The scientific community continues to study the exact mechanisms and efficacy of chlorophyllin in humans. For most people, incorporating plenty of green vegetables into their meals remains the best and most proven way to support overall health and get a dose of chlorophyll. As with any supplement, a cautious approach, starting with low doses, and consulting a healthcare provider is recommended to ensure safety and suitability.
Key Takeaways
- Chlorophyll is a Green Pigment: The substance that makes plants green and is essential for photosynthesis.
- Supplements are Chlorophyllin: Most commercial chlorophyll supplements contain chlorophyllin, a semi-synthetic, water-soluble derivative, not natural chlorophyll.
- Chlorophyllin is More Bioavailable: The modified structure of chlorophyllin, with its copper center, makes it more stable and easier for the body to absorb than natural chlorophyll.
- Promising but Limited Evidence: Research suggests potential benefits for detoxification, skin health, and odor control, but large-scale human studies are often lacking.
- Minor Side Effects Possible: Some users may experience mild digestive issues like diarrhea or nausea, and green discoloration of urine or stool.
- Not a Diet Replacement: For maximum benefit, chlorophyll should be considered a supplement to a balanced diet rich in fruits and vegetables, not a substitute.
- Consult a Doctor: It is always wise to speak with a healthcare professional before starting a new supplement, especially for pregnant or breastfeeding women.
