Our product picks are editor-tested, expert-approved. We may earn a commission through links on our site.
We've got the literal scoop.
Curious about chlorophyll? See people talking about liquid chlorophyll? Have vague recollections of chlorophyll from middle school science classes?
You’re not alone. In recent years, many chlorophyll supplements have hit the market, and chlorophyll has been a growing buzzword in the realm of nutrition.
First things first, you may be wondering what exactly chlorophyll is. Kim Yawitz, a registered dietitian in St. Louis, Mo., breaks it down.
“Chlorophyll is the pigment that gives green plants their color, but it also serves some life-sustaining functions for plants. Specifically, chlorophyll absorbs light from the sun, so it can be stored as energy and eventually turned into food,” she says. “You already get some chlorophyll through your diet if you eat green leafy veggies. However, there's some evidence that chlorophyll supplements may be better absorbed than chlorophyll from the diet.”
As Yawitz says, it’s for this reason—and because of chlorophyll's reported health benefits—that some people choose to supplement with chlorophyll capsules, liquids, and powders.
It’s also worth noting that Yawitz cautions that the jury's still out on whether chlorophyll supplements are helpful or not. “For now, your best (and most affordable) bet is to increase your intake of leafy greens, which have been linked with lots of health benefits,” she says.
“Chlorophyll is fat-soluble, so adding a bit of olive oil to your greens could help boost your absorption from food sources.” Ahead, a look at how you can incorporate more chlorophyll into your diet, what health perks it may offer, and whether supplements are really worth it.
FYI: When it comes to taking new supplements, always be sure to consult with a registered dietitian or physician before adding it to your routine.
Don’t let the buzz sway you.
Research isn’t there yet in terms of many of the sweeping health claims you may have heard about chlorophyll supplementation.
“A couple of small studies suggest that chlorophyll can be helpful for reducing pore size, acne flares, and sun damage, but these studies looked at topical chlorophyll gels rather than capsules or liquids,” says Yawtiz.
“Other studies suggest that chlorophyll in supplements could help protect against certain types of cancer (including colorectal, liver, and pancreatic)," says Yawitz, "But there's not nearly enough evidence to know if this is the case.”
If you do decide to take a chlorophyll supplement, know that adults can safely take up to 300 milligrams of chlorophyllin daily, per the FDA.
“Like any supplement, it's best to start taking chlorophyll at a low dose and increase as tolerated,” says Yawitz, noting that taking too much, or starting at the maximum recommended dose, might potentially lead to diarrhea and other side effects.
Looking to boost your chlorophyll intake? There are plenty of food sources that are rich in the natural compound.
Yawitz shares that you can find chlorophyll in algae and in certain green vegetables—like spinach, parsley, watercress, green beans, and arugula. A good rule of thumb: “Generally speaking, the greener the veggie, the more chlorophyll it has,” she said.
Another avenue to get your chlorophyll fill? “Wheatgrass, chlorella, and spirulina are excellent sources of chlorophyll. Wheatgrass is available in shot form at many juice bars and in capsules and powders,” said Yawitz. “Chlorella and spirulina are both types of algae that are sold in powder form, which can be mixed into smoothies and other liquids.”
If you’re not the biggest veggies fan, you may also consider pursuing the supplements route. “Chlorophyll supplements are available in liquid or capsule form and are sometimes labeled as chlorophyllin (a derivative of chlorophyll that contains copper),” said Yawitz, noting that you can find these supplements at health food stores and on sites like Amazon.