Chlorophyll is the green pigment found in plants that allows them to absorb energy from sunlight. Some people take chlorophyll supplements for potential health benefits. But how much chlorophyll should you add to water?
What is Chlorophyll?
Chlorophyll is a green pigment found in plants, algae, and cyanobacteria. It’s essential for photosynthesis – the process plants use to convert sunlight into energy. There are several different types of chlorophyll, but chlorophyll a and chlorophyll b are the most common in land plants and green algae.
The chemical structure of chlorophyll molecules includes a porphyrin ring similar to heme in hemoglobin. A magnesium ion sits at the center of this ring. Chlorophyll absorbs light most strongly in the blue and red regions of the visible light spectrum.
In plants, chlorophyll is located within organelles called chloroplasts. When chlorophyll absorbs light energy, it gains electrons that it can use to power chemical reactions. This is how chloroplasts convert light energy into chemical energy during photosynthesis.
Potential Benefits of Chlorophyll
Due to its role in photosynthesis, chlorophyll provides energy and nutrients to plants. Some people believe consuming it may also provide benefits for humans. However, research is still limited on the potential effects of chlorophyll supplements.
Some preliminary studies suggest possible benefits may include:
- Antioxidant effects – Chlorophyll may help neutralize free radicals and reduce oxidative damage.
- Anti-inflammatory effects – It appears to inhibit enzymes involved in inflammation.
- Cancer prevention – Early test tube and animal studies found chlorophyll may block the development of cancer cells. More research is needed.
- Detoxification – Chlorophyll may help promote the excretion of toxins.
- Immune modulation – It may enhance immune cell activity and promote healthy immune function.
- Wound healing – Application of chlorophyll solutions may accelerate wound closure and regeneration of tissues.
- Skin health – Creams with chlorophyll may protect skin from sun damage and signs of aging. It also has antibacterial effects.
However, human studies are needed to confirm these potential benefits. The mechanisms behind how chlorophyll might work in the body are also still being investigated.
Is Chlorophyll Water Good for You?
Due to its green color, chlorophyll is commonly added to water to create bright green “chlorophyll water.” Some people drink chlorophyll water for its potential health benefits. But is it actually good for you?
There isn’t yet solid evidence that drinking chlorophyll water provides significant health perks. But it likely won’t cause harm for most people either. Potential benefits and drawbacks include:
Possible Benefits
- May provide a small amount of antioxidants
- Gives water a green, plant-like hue
- Green color could nudge people to drink more water
- Loose claims it may detoxify the body or have anti-aging effects
Potential Drawbacks
- Limited evidence for health claims
- Provides very little chlorophyll – most passes through gut unabsorbed
- Can temporarily turn urine green
- May cause mild diarrhea or cramps if consumed in large amounts
- Adds expense for a product with unproven effects
Overall, chlorophyll water is likely safe for most people but unproven in terms of health advantages. It’s fine to try it if you’re intrigued by the concept. But don’t expect it to “detox” your body – your liver and kidneys already handle that!
How Much Chlorophyll Should You Drink?
There’s no standard recommended dosage for chlorophyll from supplements or chlorophyll water. Manufacturers provide a wide range of suggested intake amounts.
For example, some products recommend starting with 100-300 mg chlorophyll per day. Other products contain up to 60,000 mg of chlorophyll per serving!
Keep in mind almost all the chlorophyll you consume gets metabolized by gut bacteria and eliminated in stool. Very little is actually absorbed into your bloodstream.
One study tested effects of taking 100 or 300 mg of chlorophyll for 3 months. It found no toxicity or adverse effects at these dosages. However, some participants did report mild diarrhea that resolved quickly.
Based on the limited safety data, it’s likely best to stay under 1,000 mg of chlorophyll supplements per day. Start with 100 mg and increase slowly while watching for any digestive upset.
For chlorophyll water, most products contain about 3-5 mg of chlorophyll per 8 oz. This is a low dosage unlikely to cause side effects for most people.
How Much Chlorophyll in 8 oz of Water?
Now that we’ve covered some background on chlorophyll supplements, let’s get to the main question – how much chlorophyll should you add to 8 oz of water?
Most chlorophyll water products on the market contain around 3-5 mg of chlorophyll per 8 oz serving. This equals approximately 0.4-0.6 mg per ounce. The chlorophyll powder or drops are normally diluted in a 16-32 oz bottle.
Some brands recommend using 2-3 drops of liquid chlorophyll in 8 oz of water. Each drop would have about 1-1.5 mg. This again provides a fairly low dosage under 5 mg for an 8 oz glass.
Anecdotal advice online often states to add 500-1000 mg chlorophyll to an 8 oz serving. However, that far exceeds the amounts used in most commercial products and hasn’t been tested for safety.
Until more research is done on higher dosages, it’s wise to be cautious. Start with just 1-5 mg chlorophyll in an 8 oz glass and gradually increase if you want more. Watch for gastrointestinal side effects like cramping or loose stools.
Also keep in mind that more chlorophyll may turn your water a very dark green. While this is harmless, you may not find it visually appealing. Here’s a quick table summarizing suggested chlorophyll dosages:
| Chlorophyll Dosage | Effects |
|---|---|
| 1-5 mg per 8 oz | Very light green color, minimal side effects |
| 10 mg per 8 oz | Light green color, likely still well tolerated |
| 50 mg per 8 oz | Rich green color, may cause diarrhea |
| 100+ mg per 8 oz | Very dark green, higher chance of abdominal issues |
How to Make Chlorophyll Water
Adding chlorophyll to water is easy. You can purchase either liquid chlorophyll or a powdered supplement.
For powders, simply add the desired dosage to 8-16 oz water and mix thoroughly. Start with just 1/8-1/4 tsp in 8 oz.
For liquid tinctures, add the recommended dosage with a dropper – often 2-3 drops per 8 oz glass. Mix and enjoy your green water!
You can adjust the chlorophyll amount up or down based on your preference for taste and color. Keep dosage under 100 mg per 8 oz until more safety research is available.
Some people also infuse water with whole chlorophyll-rich foods instead of using extracts. For example, you can infuse water with:
- Wheatgrass
- Spinach
- Parsley
- Green tea
- Matcha powder
- Spirulina
- Chlorella
Simply blend or muddle the fresh herbs and let steep for 30-60 minutes. Strain and drink the infused water. The chlorophyll will give the water an earthy, green hue.
Does Chlorophyll Water Have Caffeine?
Pure chlorophyll supplements and extracts do not contain any caffeine. However, some chlorophyll water products include green tea or matcha as ingredients. These will provide caffeine along with plant chlorophylls.
Matcha powder contains about 30 mg caffeine per half teaspoon. Brewed green tea has about 15 mg per cup. So check the ingredients list if you wish to limit or avoid caffeine.
Some caffeinated options include:
- Teaonic matcha chlorophyll water
- DRINKmaple chlorophyll matcha
- Verday chlorophyll matcha
Pure chlorophyll tinctures or powders like Nature’s Way Chlorofresh won’t have any caffeine. It’s also easy to make your own caffeine-free version by using herbs like parsley or wheatgrass.
Chlorophyll Water Recipes
Chlorophyll water ingredients are simple – just chlorophyll and water! But you can jazz up the flavor and nutrition with different add-ins.
Try these tasty chlorophyll water recipes:
Strawberry Chlorophyll Detox Water
- 8 oz water
- 2-3 drops liquid chlorophyll
- 2-3 sliced strawberries
- 1 thin slice of lemon
- Ice cubes
- Mint sprig for garnish (optional)
Add strawberries, lemon slice, and chlorophyll to a glass. Muddle ingredients gently. Fill glass with water and ice. Stir to mix chlorophyll throughout. Garnish with mint if desired.
Tropical Chlorophyll Smoothie
- 1 cup coconut water
- 1 cup frozen mango chunks
- 1 banana
- 1/4 cup pineapple chunks
- 1 tsp spirulina or chlorella powder
- 1-2 dashes liquid chlorophyll
Blend all ingredients until smooth. Makes a bright green, energizing smoothie full of chlorophyll!
Green Chlorophyll Tea
- 8 oz brewed green tea
- 1 tsp matcha powder
- 1 tsp fresh lemon juice
- 1-2 drops liquid chlorophyll
- Raw honey to taste (optional)
Allow tea to cool slightly after brewing. Whisk in matcha powder until dissolved. Add lemon juice and chlorophyll. Sweeten with honey if desired.
Chlorophyll Water Risks and Side Effects
Chlorophyll water is likely safe for most people when consuming reasonable dosages. However, potential side effects can include:
- Green urine or feces – This harmless side effect occurs when chlorophyll breakdown products are eliminated.
- Loose stools – Large doses may cause mild diarrhea or gastrointestinal upset.
- Allergic reactions – Chlorophyll supplements may trigger reactions in those allergic to chlorophyll-containing foods.
- Sun sensitivity – Topical chlorophyll may increase light sensitivity. Oral forms are less likely to cause this effect.
Start with a low dosage and increase slowly while observing how your body responds. Avoid exceeding 100 mg per 8 oz of water until larger human studies are conducted.
Also note that liquid chlorophyll often contains potassium sorbate as a preservative. Those with salicylate sensitivity may wish to avoid potassium sorbate-containing products.
Does Chlorophyll Break a Fast?
Intermittent fasting has grown in popularity in recent years. But can you drink chlorophyll water while fasting without breaking your fast?
Unfortunately, consuming any calories breaks a true fast. And many chlorophyll products do contain a small number of calories in each serving. For example:
- Purely Inspired Liquid Chlorophyll has 5 calories per serving
- Zhou Liquid Chlorophyll has 15 calories per dropper
- Amazing Grass Green Superfood powder contains about 5-15 calories per scoop
Even though these are minimal calories, technically they would break a fast. If you wish to remain in a fully fasted state, avoid chlorophyll supplements or calorie-containing mixes.
However, if you are following a more casual intermittent fasting plan, a few calories from chlorophyll likely won’t make a big difference. Many people allow up to 50 calories per hour and still consider it fasting.
You can also add chlorophyll to plain water if you want to completely avoid calories and remain fasted.
Does Chlorophyll Water Promote Weight Loss?
Due to claims that chlorophyll water “detoxes” the body, some people drink it for weight loss. However, there’s no evidence chlorophyll promotes weight loss.
A few small studies found chlorophyll supplements reduced hunger levels and body odor in overweight women. But the women didn’t lose more weight compared to placebo groups.
Other rat studies suggest chlorophyll may help prevent fat accumulation on a high-fat diet. But this hasn’t been tested or confirmed in humans.
While chlorophyll water likely won’t hurt your efforts to lose weight, don’t expect it to be a magic bullet. Focus instead on proven strategies like exercise, calorie deficit, fiber intake, sleep, and stress management.
Chlorophyll Alternatives
If you want to boost plant nutrient intake but are unsure about chlorophyll, some alternatives you can try include:
- Green tea – Provides polyphenols and antioxidants without the green color.
- Wheatgrass – An intense source of vitamins, minerals, and phytochemicals like chlorophyll.
- Herbal teas – Try green herbs like parsley, basil, oregano, thyme, or sage.
- Fruit and veggie smoothies – Pack in nutrients from real whole foods.
- Multivitamin – Opt for a green whole food or plant-based supplement.
Focus on getting antioxidants, vitamins, minerals, fiber, and phytochemicals from wholesome green fruits, veggies, herbs, nuts, seeds, and beans. A balanced, healthy diet based on plants makes chlorophyll less necessary.
Should You Drink Chlorophyll Water?
Based on the available evidence, here are some final recommendations on whether to drink chlorophyll water:
- Chlorophyll water is safe for most people at low dosages of 1-5 mg chlorophyll per 8 oz.
- There’s little human evidence showing health benefits, but it likely won’t cause harm.
- Give it a try if you’re interested, but don’t expect miracles. Manage expectations.
- Watch out for mild diarrhea or green colored waste if consuming high amounts.
- Don’t exceed 100 mg per day from supplements or water until more safety data is available.
- Focus on whole plant foods like fruits, vegetables, nuts, seeds, herbs, and teas.
Chlorophyll water may provide a small antioxidant boost and intrigues people with its green color. But it’s no replacement for a healthy plant-based diet.
