Understanding Chlorophyll and Chlorophyllin
Before diving into the different types, it's crucial to understand the distinction between natural chlorophyll and the type most commonly found in supplements, known as chlorophyllin.
Natural Chlorophyll
This is the fat-soluble green pigment found in plants, algae, and leafy green vegetables like spinach and wheatgrass. Natural chlorophyll is not water-soluble and is less bioavailable than its supplemental counterpart. To get natural chlorophyll, you simply need to increase your consumption of dark green vegetables.
Chlorophyllin: The Supplemental Form
Chlorophyllin is a semi-synthetic, water-soluble derivative of chlorophyll. In manufacturing, the central magnesium atom in chlorophyll is replaced with copper and sodium, making it more stable and easier for the body to absorb. The majority of commercial chlorophyll supplements contain this modified form.
Forms of Chlorophyll Supplements
Chlorophyllin is available in several convenient forms, each with its own advantages and disadvantages.
- Liquid Drops: Highly popular and easily mixed into water or smoothies. Many people find liquid drops offer the most effective absorption and a quicker effect. They often come flavored, such as with mint, to mask the earthy taste.
- Capsules or Tablets: A convenient and mess-free alternative for those who prefer not to taste their supplements. The absorption may be slower compared to the liquid form, but the dosage is more precise.
- Chlorophyll Water: Pre-bottled water infused with chlorophyllin. While convenient, these may contain preservatives and could be less cost-effective over time.
Liquid vs. Capsules: A Comparison Table
| Feature | Liquid Chlorophyll (Chlorophyllin Drops) | Chlorophyll Capsules (Pills) |
|---|---|---|
| Absorption Rate | Generally considered faster, as the body does not need to break down a capsule. | Slower absorption, as the capsule must first be digested. |
| Convenience | Less convenient for travel; requires mixing. Some may dislike the taste. | Highly convenient and portable; no mixing required. |
| Dosage Control | Less precise; relies on dropper measurements. Some brands may contain inconsistent levels. | Precise and consistent dosage with each capsule. |
| Side Effects | Can cause gastrointestinal issues if taken in high doses. | Can cause gastrointestinal issues, similar to liquid form. |
| Additional Ingredients | Can be pure and simple, but some flavored versions may contain sweeteners. | Often contains fillers and binders to create the capsule. |
Factors to Consider When Choosing
To find the best chlorophyll to take for your personal needs, consider these factors before purchasing.
- Bioavailability and Absorption: Chlorophyllin, the form used in most supplements, is designed for better absorption than the natural pigment. Liquid drops generally absorb faster than capsules.
- Purity and Third-Party Testing: The supplement industry is not heavily regulated. Look for third-party certifications like NSF International or USP to ensure the product's purity, potency, and safety.
- Ingredient Quality: Check the label for potential additives, artificial flavors, or sweeteners. Simpler formulas are often better. Some liquid forms use natural flavorings like peppermint oil.
- Specific Health Goals: If you're targeting issues like body odor, the dose in a liquid supplement may offer a more direct effect. For general detox support or antioxidant benefits, either form can be effective.
- Personal Preference: Your daily routine matters. If you frequently travel, capsules are more practical. If you want to mix it into your morning routine with water, liquids are a better fit.
The Verdict: Which Chlorophyll is Best?
The "best" chlorophyll to take ultimately depends on your individual preferences and health goals. For most people seeking better absorption and a potentially faster effect, a high-quality, third-party tested liquid chlorophyllin supplement is the top choice. Brands like NOW Foods offer a budget-friendly option with a mint flavor, while Mary Ruth's provides a vegan and organic alternative. However, for those who prioritize convenience and precise dosage, capsules remain a viable and effective option. Regardless of your choice, remember that supplements should complement, not replace, a diet rich in whole foods.
Ultimately, eating a variety of green vegetables like spinach and kale is the most natural way to get chlorophyll, along with fiber and other essential nutrients. A supplement can provide an additional boost, but it is not a cure-all. Always consult with a healthcare provider before adding any new supplement to your routine.
