Liquid chlorophyll is the latest obsession when it comes to health on TikTok. As of this writing, the #Chlophyll hashtag on the app has amassed over 97 million views, with users claiming that the plant derivative clears their skin, reduces bloating, and helps them lose weight. But how justified are these claims? We have consulted nutritionists and other experts to help you understand the full benefits of chlorophyll, its limitations, and the best way to consume it.
Chlorophyll is a pigment found in plants that gives plants their green tint. It also allows plants to convert sunlight into nutrients through photosynthesis.
However, additives such as chlorophyll drops and liquid chlorophyll are not exactly chlorophyll. They contain chlorophyll, a semi-synthetic, water-soluble form of chlorophyll made by combining sodium and copper salts with chlorophyll, which is said to make it easier for the body to absorb, explains Los Angeles family medicine physician Noel Reed, MD. “Natural chlorophyll can be broken down during digestion before being absorbed in the gut,” she says. The US Food and Drug Administration (FDA) states that people over the age of 12 can safely consume up to 300 mg of chlorophyll per day.
However you choose to consume chlorophyll, be sure to start at a lower dose and gradually increase it as much as you can tolerate. “Chlorophyll can cause gastrointestinal effects, including diarrhea and discoloration of urine/feces,” Reed said. “As with any supplement, you should consult with your physician before taking due to the potential for drug interactions and side effects in chronic conditions.”
According to Trista Best, a registered dietitian and environmental expert, chlorophyll is “rich in antioxidants” and “acts in a therapeutic way to benefit the body, especially the immune system.” Antioxidants act as anti-inflammatory agents in the body, helping to “improve immune function and the body’s response,” she explains.
Because chlorophyll is a powerful antioxidant, some researchers have found that taking it orally (or applying it topically) can help treat acne, enlarged pores, and signs of aging. A small study published in the Journal of Dermatological Drugs tested the effectiveness of topical chlorophyll in people with acne and found it to be an effective treatment. Another study published in the Korean Journal of Dermatology Research tested the effects of dietary chlorophyll on women over 45 and found that it “significantly” reduced wrinkles and improved skin elasticity.
As some TikTok users have mentioned, scientists have also looked into the potential anti-cancer effects of chlorophyll. A 2001 study by Johns Hopkins University found that “taking chlorophyll or eating chlorophyll-rich green vegetables…may be a practical way to reduce the risk of liver and other environmental cancers,” says the author. research by Thomas Kensler, Ph.D., is explained in a press release. However, as Reid points out, the study was limited to the specific role that chlorophyll may play in cancer treatment, and “there is currently insufficient evidence to support these benefits.”
Although many TikTok users claim to use chlorophyll as a supplement for weight loss or swelling, there is very little research linking chlorophyll to weight loss, so experts do not recommend relying on it for weight loss. However, clinical nutritionist Laura DeCesaris notes that the anti-inflammatory antioxidants in chlorophyll “support healthy gut function,” which can speed up metabolism and aid digestion.
Chlorophyll is found naturally in most of the plants we eat, so increasing your intake of green vegetables (especially vegetables like spinach, collard greens, and kale) is a natural way to increase the amount of chlorophyll in your diet, Reed says. However, if you want to make sure you’re getting enough chlorophyll, several experts we spoke to recommend wheatgrass, which De Cesares says is a “powerful source” of chlorophyll. Nutritionist Haley Pomeroy adds that wheatgrass is also rich in nutrients such as “protein, vitamin E, magnesium, phosphorus and many other essential nutrients.”
Most of the experts we consulted agreed that more research is needed on specific chlorophyll supplements. However, De Cesaris notes that since adding chlorophyll supplements to your diet doesn’t seem to have many negative side effects, it doesn’t hurt to try it.
“I’ve seen enough people feel the benefits of incorporating chlorophyll into their daily lives and believe it can be an important part of an overall healthy lifestyle, despite the lack of rigorous research,” she said.
“[Chlorophyll] is known to have antioxidant and anti-inflammatory properties, so in this respect it can really help support the health of our cells and therefore the functioning of tissues and organs, but more research is needed to fully understand the full range of its properties. Health benefits,” Reed added.
After you have consulted with your doctor and received permission to add chlorophyll to your diet, you need to decide how to supplement it. Chlorophyll supplements come in a variety of forms—drops, capsules, powders, sprays, and more—and of all of them, Decesaris likes the liquid mixes and softgels the best.
“Sprays are better for topical use, and liquids and powders can be easily mixed into [beverages],” she explains.
Specifically, DeCesaris recommends the Standard Process Chlorophyll Complex supplement in softgel form. More than 80 percent of the herbal ingredients used to make supplements come from organic farms, according to the brand.
Amy Shapiro, RD, and founder of Real Nutrition in New York, loves Now Food Liquid Chlorophyll (currently out of stock) and Sunfood Chlorella Flakes. (Chlorella is a green freshwater algae that is rich in chlorophyll.) “Both of these algae are easy to include in your diet and are rich in nutrients—chew a little, add a few drops to water, or mix with ice-cold sand,” she said. .
Many of the experts we consulted said they prefer wheatgrass injections as a daily chlorophyll supplement. This product from KOR Shots contains wheat germ and spirulina (both powerful sources of chlorophyll), as well as pineapple, lemon and ginger juices for added flavor and nutrition. The photos were rated 4.7 stars by 25 Amazon customers.
As for on-the-go options, Functional Medicine Practitioner, Clinical Nutrition Specialist and Certified Dietitian Kelly Bay says she’s a “big fan” of chlorophyll water. In addition to chlorophyll, the drink also contains vitamin A, vitamin B12, vitamin C, and vitamin D. This antioxidant-rich water is available in packs of 12 or 6.
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