Can Chlorophyll Supplements Benefit Your Health?

Thanks to your middle school science knowledge, you probably know that chlorophyll is what gives plants their green color. But can chlorophyll improve your health?

While there’s plenty of chatter around how chlorophyll can help with everything from your skin health to boosting your energy, there’s very little evidence to back up those claims, says registered dietitian Beth Czerwony, RD.

What is chlorophyll?

Chlorophyll is a pigment that plays a critical role in photosynthesis. Photosynthesis is the process where 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 block in the planet’s food chain.

When you use chlorophyll drops, however, you’re not using pure chlorophyll. The green liquid supplement 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.)

Potential benefits of chlorophyll

So, what does chlorophyll do? While research has verified that chlorophyll contains certain antioxidant and anti-inflammatory properties, Czerwony cautions against it being considered a cure-all, especially since most studies on chlorophyll are old and used a small sample size.

“If something truly worked,” Czerwony says, “it’s safe to say it wouldn’t be a secret just exposed to the world through TikTok. There’s reason for skepticism.”

So, let’s take a look at the claims around chlorophyll benefits and dive into what the research shows:

Works as a skin care and acne treatment

There’s been some research around topical chlorophyll and its potential to improve acne, pore size and sun damage. But it’s important to note that these studies were small-scale in size — with around 10 people per study.

Improves wound healing

A few small studies, which used an ointment of papain (an enzyme), urea (an organic compound) and chlorophyllin, noted an improvement in inflammation and bacterial growth on wounds. But larger studies are needed to confirm these preliminary findings.

Promotes weight loss

Can liquid chlorophyll supplements help you lose weight? It’s hard to say since research in this area is limited. One study with 38 female participants found that a green plant membrane supplement (which included chlorophyll) resulted in more weight lost than participants who didn’t take the supplement. But more research is needed.

Controls body odor

There’s research around using chlorophyll as a natural deodorant. But it should be noted that many of these studies are outdated and have mixed results. And there’s not a lot of evidence around the pigment’s ability to reduce bad breath.

Relieves constipation and gas

If you’re feeling constipated or have gas, could a chlorophyll supplement help? Research shows that it may help reduce inflammation from inflammatory bowel disease (IBD). Another study points to chlorophyll’s antioxidant properties as a theory on why it may help reduce inflammation, while experimental models point to chlorophyll’s ability to regulate gut microbiota. But Czerwony stresses the importance of larger, longer studies to fully understand how chlorophyll can benefit gut health.

Boosts energy

Sure, plants get their energy from chlorophyll. So, shouldn’t human bodies reap the same benefit? Not so fast, says Czerwony. There’s little evidence that chlorophyll supplements can give you an energy boost.

Prevents cancer

There have been various studies on how chlorophyll can prevent or reduce cancer such as pancreatic, colon, liver and lung cancer. And while those lab studies show some promise, more research is still needed in humans.

Side effects of chlorophyll

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 issues
• Discolored poop
• Sunburn

Going back to those middle school science lessons, it seems that chlorophyllin maintains some of chlorophyll’s ability to act as a photosensitizer.

Bottom line: Don’t waste your time and money

“Would I recommend chlorophyll? No,” says Czerwony. “Plants need chlorophyll far more than we do. It’s really not necessary for humans. But if you wanted to try it, there’s no real harm.”

If you really want to boost your chlorophyll intake, Czerwony says there’s a more natural way than searching out supplement bottles. Just steer your grocery cart into the produce aisle and fill it with green vegetables.

Foods rich in chlorophyll include recipe-ready produce such as spinach, kale, green beans and peas. Better yet, each of those options includes fiber, vitamins and other nutrients not packed into chlorophyll drops.

There’s another side benefit to going the grocery route, too: “A bottle of chlorophyll drops isn’t cheap,” Czerwony says. “From a health standpoint, you’d be better off spending the money on vegetables.”