A dietitian's take on the latest social media craze
Liquid chlorophyll has gained increasing online attention – even celebrities are talking about it. TikTok videos and Instagram posts abound with claims of ingesting isolated chlorophyll as a beneficial health supplement. But is it safe and healthy in supplement form? Jacque Schwartz, Nebraska Medicine registered dietitian, weighs in on the topic.
Chlorophyll – Earth's natural antioxidant
If you think back to your middle school science class, you may remember that chlorophyll is the pigment that gives plants their green color. It is necessary for photosynthesis, the process of plants absorbing energy from the sun to create essential nutrients. With this in mind, the natural chlorophyll we find in vegetables is incredibly beneficial and provides protective phytonutrients and antioxidants necessary for healthy living.
The chlorophyll craze is nothing new
Remember when everyone was excited about taking shots of wheatgrass? That craze was also about chlorophyll and the antioxidants it provides. Well before the rise of social media, chlorophyll was touted as a health and wellness supplement. However, being popular again doesn't necessarily mean it's the best choice.
Are chlorophyll supplements safe?
The label will read as chlorophyllin if you look for a chlorophyll supplement. Chlorophyllin is a water-soluble, semi-synthetic form of chlorophyll that contains copper and sodium, making it shelf-stable to last longer and help your body absorb it. These supplements are modified because isolated chlorophyll is not stable on its own.
You may see chlorophyll supplements in various forms: pills, liquids (drops), gummies or topical creams.
"When it comes to supplements, it's unclear how much of the chlorophyll benefits you may lose during the extraction process while creating them," says Schwartz. "The other problem is that the FDA does not regulate them. So when patients ask me about safety, I can't definitively say that what the company claims are in the product is actually in there."
The effects of chlorophyll supplements are still unclear. With more research and regulation, we may know more about the benefits, risks, and potential prevention of complex diseases like cancer.
"Will it hurt you? No, not necessarily," says Schwartz. "There have been reported side effects, but generally, if it's not harmful. I'm not opposed to a patient trying it. The fact that they are not well-regulated makes saying it's safe or not safe complicated. With any supplement you're thinking about trying, I recommend doing plenty of research to know what you're putting in your body."
A healthy diet remains the best option for optimal health
While a quick nutritional fix with the least effort is enticing, the path to feeling great and reducing disease risk is still eating natural, whole plants.
You've probably heard "eat the rainbow." It's true – when you eat a variety of leafy greens, vegetables and fruits in their natural state, you're getting the benefits of pure chlorophyll and a whole host of additional vitamins and minerals. Even more, you'll add necessary fiber to your diet, fight disease, boost gut health, and aid weight loss goals.
"If you're new to getting in more vegetables, try increasing your intake over time," says Schwartz. "As you slowly increase the amount and variety, listen to your body and see what you notice. Don't be afraid to try new things because not all leafy greens taste the same. Experiment with different cooking methods or finely chop them and add them to smoothies, soups and dinners."
Another benefit to boosting your chlorophyll intake naturally? Supplement forms are expensive, so from a health point of view, you may be better off heading to the produce aisle.
