Social media is obsessed with chlorophyll. But can this plant pigment take your health and fitness to the next level?
You may have noticed that the market for so-called “functional drinks” has grown dramatically in recent years. These days, you can drink mushroom coffee. css-59ncxw :hover{color:#595959 ;text-decoration-color:border-link-body-hover;} Adaptogenic soda and prebiotic protein shakes. This range of carefully crafted drinks now contains chlorophyll water. This popular green elixir has certainly taken social media by storm. After all, it’s a natural color, what’s not to love?
As with any health trend, there are a lot of big health claims being made about chlorophyll. It is touted as a way to detoxify the body, lose weight, increase energy and gut health, fight cancer, strengthen the immune system and even clear the skin. When runners are looking to get an edge during training and competition, they can turn to drinks like chlorophyll water.
But before you give in to the hype and try natural green juices, here’s what science and nutrition experts want you to know: evidence versus anecdotes.
You probably first learned about chlorophyll in high school science class, when you were told that chlorophyll is the pigment that gives plants their emerald green color. Its main purpose is to help plants absorb solar energy during photosynthesis.
Typically, chlorophyll water is made by adding chlorophyll, a water-soluble form of chlorophyll made by combining chlorophyll with sodium and copper salts, to filtered water, making it easier for the body to absorb. (Chlorophyll is essentially an additional form of chlorophyll.) A bottle of chlorophyll water may also contain other products, such as lemon juice, mint, and vitamins (such as vitamin B12). In addition to pre-mixed water, you can also purchase chlorophyll drops and add them to your water.
Some people confuse chlorophyll with chlorella, but they are not the same thing. Chlorella is an algae that grows in fresh water and contains chlorophyll.
Chlorophyll is also found in a number of edible vegetables, including spinach, arugula, parsley and green beans. Wheatgrass may also be a good source of this compound.
If you take a closer look at the research, you will find that the market benefits of this green water solution clearly go far beyond the scientific basis.
One of the most popular claims associated with chlorophyll is that it promotes weight loss. However, current research into its weight loss capabilities is limited and far from reliable. A study published in the journal Appetite found that overweight women who took a green plant membrane supplement containing chlorophyll lost more weight over 90 days and had a worse appetite than women who did not take the supplement. The reason for this difference is unknown, and it is unknown whether this difference would also be observed when taking 100% chlorophyll supplements.
“Certainly, if you drink unsweetened water with chlorophyll instead of sugary drinks, that may be one way to improve body composition,” says Molly, RD, CSSD, a sports dietitian at Ochsner Fitness Center in New Orleans. Molly Kimball said. “But the likelihood that it will directly lead to significant weight improvements is small.”
As many proponents note, some scientists have also studied chlorophyll’s potential anti-cancer effects, much of which is attributed to its antioxidant ability to fight free radicals. Chlorophyll itself can also bind to potential carcinogens (or carcinogens), thereby potentially interfering with their absorption in the gastrointestinal tract and reducing the amount reaching sensitive tissues. But there are still no human trials on the anti-cancer effectiveness of chlorophyll, as most studies have been conducted primarily on animals. As Kimball notes, “There is not yet enough data to support this benefit.”
However, chlorophyll in green vegetables such as spinach and kale, as well as other antioxidants and nutrients found in these foods, may play a role in preventing cancer. That’s why eating more of these vegetables may help reduce your risk of certain types of cancer, including colorectal and lung cancer.
Some very preliminary research, including two preliminary studies published in the Journal of Dermatological Drugs, suggests that chlorophyll may help improve some skin conditions, such as acne and sun damage. But this happens when chlorophyll is applied topically, which is not the same as drinking the substance. However, Kimball says improving your hydration status by drinking water with chlorophyll can improve the appearance of your skin if you’re transitioning from a dehydrated state to a hydrated state.
In theory, the antioxidants contained in chlorophyll could help athletes adapt better to training, potentially improving recovery, but there is currently no scientific data examining the effects of chlorophyll on athletes. “It’s unlikely that the antioxidant power of chlorophyll water is any better than the antioxidants found in regular vegetables and fruits,” says Kimball.
If you are one of those people who find it difficult to drink enough regular tap water, then using drinks like chlorophyll water can help you stay hydrated. “Added hydration factors can boost energy, especially for those who suffer from chronic mild dehydration,” explains Kimball. But there’s nothing special about this drink that will make you feel like you can run forever, and when it comes to the energy-boosting properties of chlorophyll water, the placebo effect may come into play. You’re drinking something that’s said to be healthy and gives you energy so you feel like a million bucks after one bottle.
Additionally, when you drink chlorophyll water, you can change your overall attitude towards your health: “By adding products like chlorophyll water to your daily routine, you can be actively doing something for your health, which means, that you should pay more attention to health.” and other aspects including nutrition and exercise,” Kimball said.
It’s worth noting that, as with most drinks, you really don’t know how much chlorophyll you’re getting or whether it’s enough to provide any benefit. Chlorophyll additives, including those added to water, are not strictly regulated by the FDA.
One regulatory agency states that adults and children over 12 years of age can safely consume 100 to 200 milligrams of chlorophyll per day, but should not exceed 300 milligrams. There are currently no known serious health risks, although Kimball warns that consuming large amounts of chlorophyll obtained from commercial beverages can cause gastrointestinal distress, including nausea and diarrhea, especially if larger amounts are consumed.
Another note: your teeth and/or tongue may temporarily appear green, which may look a little strange.
Although drinking water with chlorophyll may have some additional benefits over plain water, there is little evidence to date on how water with chlorophyll supports your health and performance. “It can’t hurt to try, the drink will keep you hydrated better than regular water, and you’ll likely get more benefits from eating your greens,” says Kimball. (Remember, you will also have to pay extra for this type of water.)
So, while the jury is still out on all the touted benefits of chlorophyll, we can confidently say that spinach salad is good for your body.
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