Chlorophyll, the green pigment vital for photosynthesis in plants, has garnered attention for its potential health benefits in humans, including skin healing, cancer protection, and weight loss. This article delves into the potential benefits and risks of chlorophyll, exploring how to incorporate it into your diet and choose supplements wisely.
What is Chlorophyll?
Chlorophyll is a pigment that plays a critical role in photosynthesis. Photosynthesis is the process whereby plants absorb energy from sunlight to create nutrients. Many consider chlorophyll the foundation of all life on Earth, given its critical role in sustaining the plants that serve as the building blocks in the planet’s food chain. Chlorophylls play a crucial role in photosynthesis and are abundantly found in green fruits and vegetables that form an integral part of our diet. Chlorophyll is a natural pigment found in plants, algae, and even certain types of bacteria. It plays a key role in photosynthesis, allowing plants to transform UV light into chemical energy. There are two main types of chlorophyll, simply known as chlorophyll a and chlorophyll b, and both are vital for plant life.
Chlorophyll vs. Chlorophyllin
When you’re shopping for chlorophyll supplements, you may notice that the marketed benefits are:stimulating the immune systemeliminating fungus in the bodydetoxifying your bloodcleaning your intestinesgetting rid of foul odorsenergizing the bodypreventing cancerHowever, research results are mixed about whether chlorophyll can actually support your health in these ways. Larger, more rigorous studies are needed to better evaluate the potential health benefits of chlorophyll.
When you use chlorophyll drops, you’re not using pure chlorophyll. The green liquid supplement that’s dripped into drinks is actually chlorophyllin, a semi-synthetic mixture of sodium copper salts derived from chlorophyll. (Chlorophyllin is also available as pills, powders, gummies and ointments.) Chlorophyll supplements are actually chlorophyllin, which contains copper instead of magnesium. When doses of chlorophyllin are taken, the copper can be detected in plasma, which implies absorption has occurred. Luckily, chlorophyllin has similar properties to chlorophyll. Most chlorophyll health supplements are actually made with chlorophyllin, a chemical that's made from chlorophyll. Chlorophyllin maintains many of the natural benefits of chlorophyll, and is also thought to be more stable and more easily absorbed by the body. This chemical provides many of the same benefits as natural chlorophyll, but can also be easily consumed in the form of drops, capsules, or powders.
Potential Health Benefits of Chlorophyll
Researchers continue to explore how chlorophyll may be beneficial for health and wellness. Let’s explore a little bit of what we know so far.
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- Skin Healing: In smaller studies, chlorophyllin has shown possible effects in reducing inflammation and bacterial growth in skin wounds. An older 2008 review of wound care research involved several studies on ointments containing papain-urea-chlorophyllin. While individual studies found this ointment more effective than other treatments, the reviewers note that larger, better-controlled studies are required to confirm these findings. Chlorophyllin may also be effective for other skin conditions, as evidenced by the results of two pilot studies. A pilot study is a small-scale preliminary study performed before a larger study or trial. A 2015 pilot study of 10 people with acne and large pores saw skin improvement when using topical chlorophyllin gel for 3 weeks. Another 2015 pilot study, also involving 10 people, found that using topical chlorophyllin over 8 weeks improved sun-damaged skin. A 2018 study involving 24 people investigated the possible skin benefits of an over-the-counter (OTC) topical gel containing chlorophyllin and other ingredients. The results showed improvement in skin aging and acne. However, it’s important to note that chlorophyllin was not the only ingredient in the ointment, so it is difficult to isolate its specific benefit. Research suggests that chlorophyll may be a powerful agent to support skin healing. Most of the studies used topical chlorophyll as opposed to ingested supplements to explore the effect of the pigment on skin. Small studies have shown that topical chlorophyll may help to reduce acne, reduce the effects of sun damage, and reduce visible signs of skin aging.
- Blood Builder: Some people suggest that liquid chlorophyll can build your blood by improving the quality of red blood cells. A 2004 pilot study suggested that wheatgrass, which contains about 70% chlorophyll, reduced the number of blood transfusions needed in people with thalassemia, a blood disorder. However, it’s important to note that the study authors didn’t conclude that chlorophyll was the reason for the decreased need for transfusions. Wheatgrass also contains a high amount of iron, which may support the creation of red blood cells in people affected by iron deficiency anemia. It also contains beneficial antioxidants. Researchers still are not sure if liquid chlorophyll specifically benefits red blood cells. Chlorophyll possesses a unique structure closely resembling that of hemoglobin, a critical component of our red blood cells.
- Detoxification and Cancer: Researchers have looked into the effect of chlorophyll and chlorophyllin on cancer. Researchers found daily oral chlorophyll significantly reduced tumor size in mice transplanted with human pancreatic cancer cells. While the results of animal studies are promising, human trials have only recently been conducted. A small study of four volunteers found that chlorophyll may limit the ingested aflatoxin, a compound known to cause cancer. Trials are also being planned to examine how a chlorophyll-rich diet, which would involve increasing intake of leafy greens like spinach and parsley, could impact colon cancer risk. A diet high in chlorophyll-rich food may also provide increased fiber and antioxidants, which may benefit cancer prevention. However, a 2019 feasibility study found that adherence to such a diet was lower than expected, with participants meeting guidelines only 73.2% of the time. A 2023 review of research notes that chlorophyll may have benefits for multiple types of cancer, including:colon cancerliver cancerpancreatic cancerlung cancerHowever, most potential benefits are based on the chemical composition of chlorophyll and the results of animal and test tube studies rather than research on humans. The MD Anderson Cancer Center notes that a diverse, nutritious, plant-based diet may help reduce cancer risk by supporting overall health and the immune system.
- Weight Loss: One of the most popular claims associated with liquid chlorophyll is that it supports weight loss. However, research into this topic is currently very limited. A 2014 study involving 38 female participants found that those who took a green plant membrane supplement, which included chlorophyll, once daily had greater weight loss than those who didn’t. The researchers also suggested that the supplement reduced harmful cholesterol levels. The mechanism behind these findings, and whether it involves chlorophyll, is currently unknown. A review of test tube and animal studies suggests that chlorophyll may decrease the number of fatty acids absorbed by intestinal cells and reduce the accumulation of lipids, or fats. While it's not a magic bullet for weight loss (and nothing really is), it may be a helpful addition to a balanced diet and regular exercise. A small 2014 study showed that chlorophyll supplements reduced hunger and increased the body's release of GLP-1, the hormone made famous by weight loss drugs like semaglutide (Ozempic/ Wegovy) and tirzepatide (Mounjaro/ Zepound). The study compared two groups of overweight women. The group that supplemented with chlorophyll felt less hungry, lost more weight, experienced fewer sugar cravings, and lowered their cholesterol levels more than the group that didn't supplement with chlorophyll. While increasing natural chlorophyll intake or taking chlorophyll supplements isn't a magic bullet for weight loss on its own, early research shows that getting plenty of chlorophyll in the diet may both prevent weight gain and help to support healthy weight loss. Studies indicate that chlorophyll can help to regulate hormones like ghrelin, which can help to reduce appetite and cravings. This can make it easier to feel full, and may help people who are trying to lose weight feel less hungry while eating in a caloric deficit. Foods that are naturally high in chlorophyll (like green vegetables) tend to have high amounts of fiber, as well as a high water content, both of which can be helpful when trying to lose weight. The present study finds that chlorophyll supplementation in early life can effectively retard body weight gain, improve glucose tolerance, as well as reduce low-grade inflammation in HFD-fed mice. Consequently, high-throughput sequencing of the 16S rRNA demonstrates that chlorophyll supplementation significantly reversed the HFD-induced gut dysbiosis, as evidenced by the decreased Firmicutes-to-Bacteroidetes ratios as chlorophyll is introduced.
- A Natural Deodorant: While chlorophyllin has been used since the 1940s to neutralize certain odors, studies are outdated and show mixed results. The most recent study of people with trimethylaminuria, a condition that causes a fishy odor, found that chlorophyllin significantly decreased the amount of triethylamine. One of the most well-known properties of chlorophyll is its ability to act as an internal deodorant in the digestive tract, which can work to prevent body odor and bad breath from the inside out.
Chlorophyll for Hormones
From mood to metabolism, our body's processes are governed by hormones. Chlorophyll may offer some indirect support for endocrine (hormone) system health. Chlorophyll supports the liver as it works to remove toxins from the body. In addition to removing waste products and foreign substances, the liver also works to remove excess hormones from the body. Chlorophyll works to support the liver's natural processes, which may help to naturally balance hormone levels. Many studies point to the natural anti-inflammatory effects of chlorophyll. The pigment shows promise in reducing inflammation, which is at the root of many hormone-related issues (like polycystic ovary syndrome), thyroid disorders, and insulin resistance. Chlorophyll's anti-inflammatory properties may help to calm the immune system and reduce oxidative stress on the body, supporting more stable endocrine system function.
Chlorophyll benefits for gut health
Chlorophyll is a prebiotic, meaning it works to provide food for the "good" bacteria in the gut. This can help to support healthy digestion, improve nutrient absorption, and support a healthy immune system. While more research is needed, early studies have shown that chlorophyll supplements may help to reduce the symptoms of inflammatory bowel disease (IBD). Unlike some gut health supplements, chlorophyll is known for being especially gentle. By helping your body properly flush out toxins, chlorophyll may work to support liver function and overall digestion.
Chlorophyll and Blood Sugar Levels
Chlorophyll has also shown promise in supporting healthy blood sugar levels, making it potentially a useful supplement for people who have diabetes as well as those who have insulin resistance. It's possible that this effect occurs because chlorophyll slows the absorption of carbohydrates in the gut. Many people experience an energy crash and an increased urge to overeat following a carb-heavy meal. Eating or supplementing with chlorophyll may help to prevent the blood sugar crash often associated with eating high amounts of carbohydrates.
Potential Side Effects and Risks
Natural chlorophyll and chlorophyllin aren’t known to be toxic. But there are some possible side effects, including:digestive problemsdiarrheagreen, yellow, or black stool, which can be mistaken for gastrointestinal bleedingitching or burning, when applied topicallyResearchers haven’t studied the effects of taking chlorophyllin in people who are pregnant or nursing. Check with your doctor before taking it. It’s also possible that chlorophyllin could negatively interact with medications you’re taking. Researchers at Oregon State University’s Linus Pauling Institute found no toxic effects attributed to chlorophyllin in decades of human use. Czerwony says it appears safe when used in moderation.
But there are some potential side effects such as:Mild stomach or gastrointestinal issuesDiscolored poopSunburnGoing back to those middle school science lessons, it seems that chlorophyllin maintains some of chlorophyll’s ability to act as a photosensitizer. As with any supplement, it's important to talk with your healthcare provider about whether chlorophyll supplementation is a good fit for your health. Talk with your doctor if you're pregnant or breastfeeding and curious about chlorophyll supplements. It's also important to talk with your doctor about whether chlorophyll supplementation is a good fit for you if you're taking antibiotics, acne medications, or antidepressants, as chlorophyll may interact with these drugs, potentially increasing your sensitivity to UV rays.
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How to Add Chlorophyll to Your Diet
You can include chlorophyll in your diet by increasing your intake of vegetables like spinach, parsley, and arugula. Chlorophyll supplements are also available at health food stores and drug stores. Plants that are fresh and green are probably a good source of chlorophyll. This means vegetables and herbs such as:wheatgrassgreen beansspinachparsleyarugulapeasleeksAccording to Oregon State University, one cup of raw spinach contains about 24 mg of chlorophyll. Parsley has about 19 mg per cup. You can blend parsley with water to create a “liquid chlorophyll” drink. Other greens average 4 to 15 mg per cup. Your best source of chlorophyll comes from veggies and herbs that are green, inside and out. Veggies like broccoli and asparagus may be green on the outside, but their whitish interior indicates a smaller amount of chlorophyll. Clean eating - enjoying a diet that highly emphasizes unprocessed, whole foods - can be a smart way to start. Leafy greens, dark green vegetables, seaweed, spirulina, and wheatgrass are all rich in chlorophyll. Green grapes, broccoli, parsley, and green beans are also good sources of chlorophyll. Adding greens to fresh juice or a morning smoothie can be a delicious way to boost your chlorophyll intake. For those who wish to obtain chlorophyll in its most natural form, incorporating certain green foods into your diet is a great option. While the chlorophyll content in these foods might be less concentrated than what you would find in supplements, the benefits of consuming these foods extend beyond just chlorophyll.
As a supplement, chlorophyll comes in a few different forms, including:tablets ointmentssprays liquidAccording to Oregon State University, the average daily dosage of chlorophyllin supplements is between 100 and 300 milligrams (mg), divided into three doses. Chlorophyllin supplements aren’t regulated, and their doses vary. Consult with your doctor to decide whether you need them and what dosage is right for you. To achieve therapeutic levels, however, you may need to use supplements. Chlorophyllin is widely available in liquid form, capsules, powders, and even gummies. Most people who use chlorophyll supplements use between 100 and 300 milligrams per day.
When to Take Chlorophyll Supplements: Empty Stomach or with Food?
As simple as this question may sound, the answer isn’t quite as straightforward as it may seem. Not everyone's body responds to supplements in the same way. Some individuals may experience discomfort, such as stomach cramps or nausea, when taking supplements on an empty stomach. If you've encountered stomach issues or digestive discomfort previously when taking supplements without food, it's probably wise to take chlorophyll along with food. There's a widely held belief that supplements taken on an empty stomach can be better absorbed. In fact, given chlorophyll's fat-soluble nature, it might be more readily absorbed when taken with a meal, specifically a meal containing healthy fats. On the other hand, there could be an advantage to taking chlorophyll on an empty stomach - doing so might have a more pronounced effect on satiety and blood sugar support. However, it’s important to note that more research is needed - there have been no definitive conclusions made about the absorption rate of chlorophyll on an empty stomach, and it’s best to consult your doctor to decide the best method for your needs.
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