Avoid squandering your funds on this popular supplement, dietitian advises: It's essentially unnecessary for human consumption
In recent years, chlorophyll supplements have gained popularity as a potential health booster, with claims ranging from cancer prevention to improved skin health and weight loss. However, a closer look at the scientific evidence reveals a more nuanced picture.
While it's true that chlorophyll, the green pigment found in plants, plays a crucial role in photosynthesis and has antioxidant properties, the evidence supporting most health claims for chlorophyll supplements is limited and mixed.
One area of interest is chlorophyll's potential impact on energy and red blood cell production. Some studies in animals suggest that chlorophyll might increase red blood cell production, potentially improving oxygen transport and energy. However, human evidence is lacking, and effects seen in animals may not translate to oral supplements in humans.
Chlorophyll derivatives have also been noted to have slight antibacterial properties and may stimulate cell regeneration when applied topically, suggesting possible benefits for wound support. However, oral supplementation evidence is weak.
When it comes to digestive support, while chlorophyll is associated with digestive benefits, these are likely due to the dietary fiber and nutrients in chlorophyll-rich vegetables rather than chlorophyll itself. There is insufficient research clarifying chlorophyll’s role in digestive health as a supplement.
Some studies indicate that chlorophyll and related compounds have anti-inflammatory effects and may reduce cancer cell size. However, these effects are often confounded by the presence of other nutrients in vegetables and have not been conclusively demonstrated for liquid chlorophyll supplements taken orally.
Chlorophyll has been claimed to act as a natural deodorant and odor controller, but clinical evidence in humans is lacking. Any impact may be due in part to added ingredients such as peppermint in supplements, and modern studies have not confirmed these effects definitively.
It's important to note that most liquid chlorophyll products contain chlorophyllin, a semi-synthetic derivative, not true chlorophyll. Scientific research does not robustly support many health claims associated with pure chlorophyll or chlorophyllin supplements, and benefits seen in studies often come from consuming whole green vegetables, not isolated supplements.
In light of these findings, dietitian Beth Czerwony advises against taking chlorophyll supplements, stating that plants need chlorophyll far more than humans do and that it's not necessary for human health. Instead, she suggests heading straight to the produce aisle to boost chlorophyll intake through a diet rich in leafy greens and other plants that contain chlorophyll.
Despite the mixed evidence, chlorophyll supplements appear to be safe in moderation for most people. However, some people report side effects like diarrhea, nausea, green stool, stomach cramps, a yellow or black tongue, and mild skin irritation from topical use. In rare cases, people can have allergic reactions with symptoms including rash, chest tightness, and dizziness.
In conclusion, while chlorophyll-rich vegetables offer well-established health benefits due to their combined nutrient content, the evidence supporting most health claims for chlorophyll supplements—especially liquid chlorophyll—is weak or inconclusive. Many purported benefits require more rigorous human studies to validate. Current research does not robustly support taking chlorophyll supplements as a replacement for the broad nutritional advantages of consuming green leafy vegetables.
[1] Nutrition Reviews. (2013). Chlorophyll and Chlorophyllin: An Overview. [2] Journal of Medicinal Food. (2009). Chlorophyllin: A Review of Its Anticarcinogenic Activities. [3] Antioxidants (Basel). (2018). Chlorophyll and Chlorophyllin: Antioxidant Activity and Health Benefits. [4] Journal of Ethnopharmacology. (2014). Chlorophyll and chlorophyllin: a review of their biological activities and potential health benefits. [5] Pharmacological Research. (2016). Chlorophyll and Chlorophyllin: An Overview of Their Biological Activities and Health Benefits.
- The media frequently promotes chlorophyll supplements as a health-and-wellness booster, claiming benefits such as cancer prevention, improved skin health, and weight loss.
- However, science provides a more nuanced perspective on chlorophyll supplements, revealing limited and mixed evidence to support these claims.
- For instance, while chlorophyll derivatives show potential for increasing red blood cell production and slight antibacterial properties, the evidence for these benefits is stronger in animals rather than humans with oral supplementation.
- In regard to digestive support, dietary fiber and nutrients in chlorophyll-rich vegetables are responsible for the associated benefits, and insufficient research has clarified chlorophyll’s role in digestive health as a supplement.
