Adding chlorophyll to smoothies has become a popular health trend recently. Chlorophyll is the green pigment found in plants that allows them to absorb energy from sunlight. Some people believe that adding chlorophyll to smoothies provides health benefits. But is consuming chlorophyll actually good for you? Here is a comprehensive look at the evidence on chlorophyll supplements and their effects.
What is Chlorophyll?
Chlorophyll is a green pigment found in plants, algae, and cyanobacteria. It absorbs light energy and converts it into chemical energy through photosynthesis. The basic structure of a chlorophyll molecule includes:
– A porphyrin ring with a magnesium ion at its center. This ring structure absorbs light.
– A long hydrophobic tail made up of phytol. This tail anchors the molecule into the thylakoid membrane inside chloroplasts.
– A hydrophilic head group containing nitrogen, oxygen, carbon, and hydrogen. This polar head group sticks out of the membrane and attracts water.
There are several different forms of chlorophyll, but chlorophyll a and chlorophyll b are the most common in land plants. The only difference between them is a single double bond in one of the pyrrole rings of the porphyrin structure.
Chlorophyll gives leaves and other plant parts their characteristic green color. It absorbs violet, blue, and red light very well for photosynthesis but reflects green light, making the plant look green to our eyes.
Chlorophyll Content in Foods
Chlorophyll is found in all green fruits and vegetables, but some foods contain much higher amounts than others. The foods highest in chlorophyll content include:
| Food | Chlorophyll per 100 grams |
|---|---|
| Parsley | 262 mg |
| Spinach | 233 mg |
| Cress | 200 mg |
| Green beans | 169 mg |
| Arugula | 166 mg |
| Leeks | 144 mg |
| Basil | 132 mg |
| Peas | 128 mg |
| Broccoli | 123 mg |
| Green pepper | 60 mg |
As you can see, dark leafy greens like parsley, spinach, cress, and arugula have the highest chlorophyll content per gram. Broccoli, peas, leeks, basil, and green beans are also high in chlorophyll.
Chlorophyll Supplements
In addition to consuming natural chlorophyll from foods, some people take chlorophyll supplements. These are generally made by extracting chlorophyll from algae or plants like parsley.
The most common form of chlorophyll supplement is chlorophyllin. This is a semi-synthetic mixture of water-soluble sodium copper salts derived from chlorophyll. Chlorophyllin is more stable than natural chlorophyll due to the replacement of the magnesium ion with copper.
Other less common forms of chlorophyll supplements include zinc chlorophyll and chlorophyll a and b. Manufacturers claim these provide better absorption than chlorophyllin, but there is little evidence to support this claim.
Liquid chlorophyll supplements are also popular additions to smoothies and juices. These concentrates can be made from algae or plants.
Potential Benefits of Chlorophyll
What potential health benefits does consuming chlorophyll provide? Here is a look at some of the evidence:
Antioxidant Effects
Some research shows chlorophyll and its derivatives can act as antioxidants when consumed. In lab studies, chlorophyll scavenges free radicals and helps protect cells from oxidative damage.
One reason chlorophyll acts as an antioxidant is because of its ability to bind pro-oxidant metals like iron. When iron is free, it can spark reactions that create damaging free radicals. Chlorophyll binds this reactive iron, preventing it from causing oxidative stress.
More human research is still needed, but this antioxidant effect may promote overall health.
Anti-Inflammatory Effects
Inflammation is underlying cause of many chronic diseases. Some research indicates chlorophyll and its derivatives can lower inflammation.
For example, one study found that taking 100-300 mg of chlorophyll daily significantly reduced levels of TNF-α, IL-1β, and IL-6 – key markers of inflammation. Other studies show chlorophyll inhibits COX-2, 5-LOX, and iNOS enzymes involved in inflammatory processes.
The magnesium in chlorophyll may contribute to these anti-inflammatory properties. Magnesium deficiency is associated with higher inflammatory markers.
Detoxification
Some advocates of chlorophyll claim it can help remove toxins from the body. Chlorophyll may have a protective effect against some environmental toxins and pollutants.
For instance, studies show chlorophyll binds to aflatoxins, pesticides, polycyclic aromatic hydrocarbons, and heavy metals like mercury and lead. By binding to these compounds, chlorophyll helps block absorption and aids excretion.
However, there is no evidence that chlorophyll can actively pull toxins out of the tissues or bloodstream. More human research is needed on chlorophyll’s effects on environmental exposures.
Anemia and Blood Building
Some alternative practitioners use chlorophyll for managing anemia, a condition characterized by low red blood cells or hemoglobin.
Chlorophyll likely has no direct effect on anemia. However, its ability to increase antioxidant status and reduce inflammation may help improve the condition indirectly in some cases.
Additionally, chlorophyll is sometimes called a “blood builder” due to the fact that its molecular structure is similar to hemoglobin. However, chlorophyll cannot substitute for iron, vitamin B12, folate, and other nutrients required for normal red blood cell production.
Skin Health
When applied topically, some research shows chlorophyll may help promote skin health and accelerate wound healing.
In one study, using an ointment containing chlorophyllin helped improve skin redness, inflammation, scaling, and itching symptoms in people with the skin condition atopic dermatitis. The ointment also improved skin barrier function.
Other research shows a chlorophyll gel improved aspects of skin aging like skin elasticity and skin hydration in healthy women over 12 weeks. More clinical studies are still needed.
Weight Loss
Can chlorophyll help with losing weight as some claim? There is no good evidence that chlorophyll supplements directly promote weight loss in humans.
However, replacing high calorie foods with low calorie, nutrient-dense green vegetables and juices will help reduce calorie intake. In this indirect way, consuming more chlorophyll-rich foods can aid weight loss efforts.
Cancer Prevention
Chlorophyll shares a similar chemical structure with hemoglobin, the compound that allows red blood cells to transport oxygen throughout the body. Some early studies found that chlorophyll supplements reduced aflatoxin-induced liver damage and inhibited liver, tongue, colon, and skin cancers in rats and mice.
However, the mechanisms behind these cancer preventative effects are not fully understood yet. Human clinical trials are lacking, so more research is needed to verify chlorophyll’s effects on cancer in humans.
Potential Side Effects and Safety Concerns
Consuming chlorophyll from natural food sources like leafy greens is generally recognized as safe and unlikely to cause side effects in most people. However, chlorophyll supplements do carry some potential risks and side effects in sensitive individuals, including:
– Upset stomach, diarrhea, and green colored stools – This laxative effect is likely caused by increased bowel movements due to the magnesium in chlorophyll. Start with a low dose and increase slowly to minimize loose stools.
– Discoloration of urine, feces, saliva – Harmless green or yellow discoloration can occur and is temporary.
– Sun sensitivity – Chlorophyll may increase light sensitivity. Avoid intense direct sunlight for a few hours after taking it.
– Low blood pressure – High doses of chlorophyll could lower blood pressure due to the vasodilating effects of magnesium. Those on medication for hypertension should monitor their blood pressure.
– Heavy metal toxicity – Some chlorophyll supplements may contain contaminants like aluminum and lead if low quality algae or plants are used as the source. Only purchase from trusted supplement brands.
– Interactions with medications – Chlorophyll may interact with photosensitizing drugs, antacids, cholesterol drugs, and medications that impact blood clotting. Talk to your doctor before taking chlorophyll supplements.
Women who are pregnant or breastfeeding should get approval from their doctor before taking chlorophyll supplements due to lack of safety research.
Recommended Chlorophyll Intake
There are no official recommendations for chlorophyll intake levels. Most people can get adequate amounts by eating a diet high in green vegetables. The average intake from food is estimated to be around 100 mg daily.
For chlorophyll supplements, follow dosage instructions from the manufacturer. Typical dosages may range from 50-300 mg capsules taken 1-3 times per day. Start with lower amounts and gradually increase over time.
Liquid chlorophyll concentrates can be taken as 15-30 drops added to water, smoothies, or juice 1-3 times per day.
Always drink plenty of water when taking chlorophyll supplements to stay hydrated. And incorporate more chlorophyll-rich greens into your diet for best results.
Putting Chlorophyll in Smoothies
Adding chlorophyll supplements or concentrates to smoothies is a popular way to increase intake. The green pigment creates a fun, earthy flavor and vibrant green color.
Here are some tips for using chlorophyll in smoothies:
– Start with 1 teaspoon (5ml) liquid chlorophyll concentrate per 16-20 oz smoothie. Slowly increase to 1-2 tablespoons maximum as tolerated.
– Match the chlorophyll color to fruits and veggies. It looks best in green smoothies packed with spinach, kale, avocado, green apple, grapes.
– Include fat for better absorption. Good options are avocado, nut butters, chia seeds, flaxseeds.
– Sweeten with banana, dates, honey, maple syrup, vanilla extract. This balances the bitter taste from greens.
– Consider camu camu powder which has a mild tart flavor that complements chlorophyll’s earthiness.
– Top with hemp seeds, coconut flakes, cinnamon, or cacao nibs for texture and extra nutrition.
– Store opened chlorophyll drops in the refrigerator to prevent degradation from heat and light. Shake well before each use.
Here is an example of a green smoothie recipe with chlorophyll:
Green Chlorophyll Smoothie
Ingredients:
– 1 cup baby spinach
– 1⁄2 cup coconut water
– 1⁄2 cup pineapple chunks
– 1 medium banana
– 2 tablespoons hemp seeds
– 1 tablespoon almond butter
– 1 teaspoon chlorophyll concentrate
– 1 cup ice
Instructions:
1. Combine all ingredients in a high-speed blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy!
This smoothie packs in vitamins, minerals, protein, fiber, healthy fats, and antioxidants. The chlorophyll provides a bright green color and extra phytonutrients.
Conclusion
Incorporating chlorophyll into smoothies is generally recognized as safe when using reasonable amounts. Chlorophyll provides beneficial phytonutrients, antioxidants, and anti-inflammatory compounds from whole foods.
While chlorophyll supplements may offer some additional advantages, they should be used carefully by those on medications or pregnant due to potential side effects. Always start with low doses and work up gradually over time.
Smoothies with chlorophyll powder or drops provide a convenient way to increase your intake of this green plant pigment. Pair chlorophyll with nutrient-dense fruits, veggies, nuts, seeds and healthy fats for a delicious phytonutrient and antioxidant boost.
Drinking green smoothies with added chlorophyll can promote overall health as part of a varied, well-balanced diet. Just be sure not to rely solely on processed supplements for your nutrition needs. Focus on filling your plate with whole, minimally processed superfoods for optimal wellness.