6 things to know about chlorophyll

You probably already know that eating your greens is good for you. But what if you could extract the “green” part itself and take it as a nutritional supplement?

Chlorophyll is the substance that gives plants their green color. It’s also an antioxidant that can boost your health. And, chlorophyll supplements in both liquid and tablet form are becoming more popular, thanks to online influencers.

But does chlorophyll have the same benefits when taken as a supplement as it does when it occurs naturally in your food? Here are six things to know.

Chlorophyll is not the name you will see on the label

Chlorophyll is the name of the green pigment that plants use to make food using sunlight during a process called photosynthesis.

But if you try to buy it as a supplement, you will likely see it called “chlorophyllin.” That’s a water-soluble form of chlorophyll that also contains copper and sodium. The extra minerals are there to make it easier for your body to absorb.

The effects of chlorophyll are still unclear

Supplement makers claim that chlorophyll can do many things, including:

• Aid weight loss
• Boost red blood cell production
• Heal damaged skin
• Neutralize toxins
• Prevent cancer
• Reduce body odor
• Reduce inflammation

It’s an impressive list — but very few of these claims are backed up by scientific evidence.

The extent of what we can safely confirm right now is that chlorophyll comes from plants and contains antioxidants. There is some research showing skin products containing chlorophyll may potentially fight acne and support wound healing. But the evidence connecting it to other benefits is highly limited, making additional claims anecdotal at this point.

You might not notice any benefit, even if you take chlorophyll

If you want to try chlorophyll, liquid supplements could be a better value, since they’re more easily absorbed by the body. But follow the dosing instructions noted on the label carefully and check with your doctor before starting this or any other new supplement.

There’s no real risk in taking it, since it’s a naturally occurring compound. So, even if you took chlorophyll every day, you probably wouldn’t notice any major effects. This is especially true if you’re already eating a good diet. But if you’re eating a highly processed diet containing few fruits or vegetables, you might notice some changes — or even side effects like diarrhea and nausea.

Chlorophyll is freely available in all green plants

You don’t need to take a special pill or liquid to add chlorophyll to your diet. You get chlorophyll any time you eat broccoli, spinach or any other green fruit or vegetable. Even frozen vegetables contain chlorophyll; the freezing process doesn’t harm it.

You may absorb slightly more chlorophyll from a supplement, but fruits and vegetables will give you other vitamins and minerals, too. They’ll also give you fiber, which is essential to good digestion and maintaining healthy blood sugar levels.

Green is not the only important color

Adding extra chlorophyll to your diet is nothing new. How could we ever forget that unfortunate wheatgrass shot craze of the 1980s?

That fad was all about chlorophyll, because wheatgrass is very high in the green substance. But it’s important to remember that other colors of fruit and vegetables are valuable, too. So, you want to try to eat a variety of colors. That way, you're maximizing different nutrients.

Orange foods like carrots, for example, are high in beta carotene. Purple foods like eggplant, meanwhile, contain anthocyanin. And, red foods like tomato contain lycopene. Each color contains different phytochemicals, and your body benefits from all of them.

Nothing can replace a healthy diet

No amount of chlorophyll is going to reverse the damage done by a poor diet. Refined carbohydrates and other sugary foods can cause chronic inflammation and disease. Processed meats increase your risk of cancer. Fried foods and other highly processed foods can damage cells and contribute to malnutrition because they lack the essential nutrients your body really needs.

So, the best way to reduce your risk of disease and feel good in your body is to eat a plant-based diet comprised of whole grains, vegetables, fruits, nuts, beans and seeds. Fill two-thirds of your plate with a mix of those foods, and the rest with some lean or plant-based proteins.

It’s also important to stay active throughout the day and get at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise each week.

If you do decide to take chlorophyll, it should truly be as a supplement — not in place of a healthy diet. A chlorophyll supplement may provide a little bit of extra benefit, but you still need to eat greens and other vegetables for the fiber and nutrients they contain.

Lindsey Wohlford is a wellness dietitian at UT MD Anderson.

Request an appointment at UT MD Anderson online or call 1-877-632-6789.