Chlorophyll: Benefits, Side Effects, and Ideal Dosage

Chlorophyll is becoming increasingly popular among influencers in the health and wellness space and can now be found as an ingredient in an array of foods, beverages, and supplements. Although chlorophyll is associated with many health benefits, consuming this compound may also have some drawbacks. This article will explain everything you need to know before incorporating more chlorophyll-rich foods or dietary supplements into your routine.

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What Is Chlorophyll?

Chlorophyll is a naturally occurring phytochemical that gives plants their green color pigment. It supports the process of photosynthesis by absorbing energy from sunlight that can be used to make food for the plant. Chlorophyll is a fat-soluble compound with a ring-like structure with magnesium at the center and a hydrocarbon tail. The most common form of chlorophyllin is sodium copper chlorophyllin (SCC). The structure of this compound is very similar to hemoglobin, the protein in red blood cells. There are two primary types, chlorophyll a and chlorophyll b, with slight structural differences.¹ 

Synthetic chlorophyll is called chlorophyllin. Chlorophyllin differs from the natural compound because it contains copper, iron, or zinc at its center instead of magnesium and has no tail. This derivative is water soluble. The form of chlorophyll is important.  In some instances, the subtle variation in structure between chlorophyll and chlorophyllin can impact how they function and, ultimately, how they can impact your health.²

What Are the Potential Health Benefits of Taking Chlorophyll?

Chlorophyll is a powerful phytonutrient associated with many health benefits found in high concentrations in leafy green vegetables like spinach, arugula, and parsley. Here are the top ways chlorophyll can improve your health.

Cancer Prevention

Chlorophyll and chlorophyllin can bind to certain cancer-causing chemicals in the gastrointestinal tract, which prevents these toxins from being absorbed into the bloodstream. Its anticancer effects have been demonstrated in both mouse models and humans.³

Supports Skin Health

When applied topically, chlorophyllin has been shown to improve acne and rosacea.^{4, 5} Additionally, there is scientific evidence that chlorophyllin can reduce the appearance of fine lines and pores.⁶

Promotes Wound Healing

Due to its antibacterial properties, chlorophyllin can be found in topical ointments and sprays. Clinical trials have shown that when applied to open wounds, it has been shown to reduce inflammation and stimulate cell growth, which can accelerate healing.⁷

Antioxidant Effects

Chlorophyll has powerful antioxidant and anti-inflammatory properties. It has been shown to protect against free radicals and prevent DNA damage. Chlorophyllin with copper in its center has been shown to have higher antioxidant activity than natural chlorophyll.⁸

Supports Weight Loss

It’s widely known that diets rich in green veggies help with weight management, and chlorophyll may be responsible. Lab studies have found that chlorophyll triggers cell death in fat cells.⁹ Additionally, chlorophyll extract has been shown to reduce body weight and improve blood glucose levels.⁸

Promotes Detoxification

Our bodies are subject to countless toxins from our food and environment daily. Many of these toxins are known as endocrine disruptors because they impact our endocrine organs and can wreak havoc on our hormones. Chlorophyll can bind to and remove these toxins from the body, supporting the body’s natural detox system.⁸

<p class="pro-tip"><strong>Learn More: </strong><a href=types-of-vegetarian-diets>7 Types of Vegetarian Diets Explained</a>.</p>

Side Effects of Chlorophyll

Although chlorophyll has many positive benefits, like anything else, you can have too much of a good thing. The amount of chlorophyll matters and overconsumption of chlorophyll may cause:

• Nausea or vomiting
• Diarrhea
• Dark or discolored stools
• Abdominal cramping
• Sensitivity to sunlight
• Rash

Understanding Chlorophyll Supplement Dosage

Chlorophyll supplements vary widely in quality and strength. They are typically sold as capsules, powders, tablets, or liquid chlorophyll at doses of 100mg-300mg. While they are relatively safe compounds, chlorophyll, and chlorophyllin aren’t supplements or food additives that are “generally recognized as safe (GRAS)” by the FDA, so there is little industry regulation. Moreover, it is unknown if it is safe for babies or women who are pregnant or breastfeeding. Talk to your healthcare provider before starting chlorophyll supplements.

16 Top Sources of Chlorophyll 

Below are the best ways to incorporate more chlorophyll into your diet:⁸

• Vegetables
  • Algae
  • Arugula
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Green pepper
  • Green beans
  • Kale
  • Parsley
  • Peas
  • Spinach
  • Zucchini
• Supplements
  • Liquid chlorophyll (chlorophyllin) 
  • Capsules
  • Powders
  • Tablets

Does Cooking Affect Chlorophyll Content?

Excessive processing reduces the chlorophyll content in vegetables. Below are the best ways to cook your veggies to preserve the most chlorophyll:⁸

• Boiling for  no more than 5 minutes
• Microwaving for no more than 1.5 minutes
• Steaming for no more than 7.5 minutes

Is Chlorophyll Good for You?

Chlorophyll has many health benefits, including improving skin, supporting metabolism, and helping your body’s detoxification processes. This powerful phytonutrient also has anti-inflammatory, antimutagenic, anticancer, and antioxidant properties.⁸ It’s abundant in healthy green plants, which gives you another reason to incorporate more veggies into your diet. 

While side effects are rare, they can certainly be unpleasant. Sticking to natural sources of chlorophyll rather than synthetic food additives or dietary supplements may be your best bet. As always, talk to your healthcare provider to see if adding more chlorophyll to your diet is right. 

Learn More About the Impact of Blood Sugar on Overall Health With Signos’ Expert Advice

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<p class="pro-tip"><strong>Also Read: </strong><a href=vegetables-that-lower-cholesterol>11 Foods and Vegetables That Lower Your Cholesterol</a>.</p>