Should I be Taking Chlorophyll Supplements?

Chlorophyll is a chemical compound that is found in many fruits and vegetables that aids in the photosynthesis process – you may remember from biology class that it is what gives our veggies that green color! However, did you know that chlorophyll may also help us humans? Chlorophyll has been associated with hormone balancing, weight regulation, cognitive functioning, decreased cancer risk, and more! Read on to learn more.

How to get chlorophyll

Chlorophyll comes in two forms nowadays: Natural chlorophyll that is found in the foods we eat and water-soluble chlorophyllin supplements. Supplements come in both liquid and pill form. Many people dislike the taste of the liquid form, while others don’t seem to mind. Chlorophyllin supplements are broken into two categories: sodium copper chlorophyllin (SCC) and chlorophyllin copper complex (CCC). Most research uses SCC, including all the research that used supplementation below.

Natural chlorophyll seems to have the better health benefits, though the research on this is still in its limited stages. The best sources of natural chlorophyll come from the following sources:

• Dandelion leaves
• Spinach
• Lettuce
• Kale
• Broccoli leaves
• Broccoli stems
• Broccoli floret
• Squash

Health Benefits

Decreased Cancer Risk

The cancer-reducing properties of chlorophyll is only evidenced so far with non-human trials. The most promising studies include reducing liver and colon cancer growth.

1. Both natural chlorophyll and chlorophyllin (SCC) inhibited liver-related cancerous growth in rainbow trout (Harttig & Bailey, 1998).
2. Only natural chlorophyll inhibited colon-related cancerous indications in rats (De Vogel et al., 2005)

Obesity Management

Natural chlorophyll, specifically derived from spinach, seems to have large promise in managing some fatty acids through reducing their ability to be metabolized. It also seems to have ties to inflammation reduction and weight reduction.

1. Natural chlorophyll (derived from spinach) may inhibit the solubility of free fatty acids, as indicated through artificial human stomach modules (Wang et al., 2022)
2. Chlorophyll derived from spinach significantly reduced inflammation, weight gain, and gluten intolerance in rats (Li et al., 2019)

Hormone Regulation

• Chlorophyll improves liver function and its ability to detoxify endocrine-disrupting chemicals, assisting then with hormonal balance (Martins et al., 2023)

Improved Cognitive Functioning

Regularly taking chlorophyll may improve your cognitive and physical functioning outlook if you were to ever suffer from a traumatic brain injury in the future.

1. Pre-injury doses of chlorophyll salt increased short-term memory and motor function in mice after the researchers induced cerebral ischemia (essentially a brain injury) (Rehni et al., 2007)

Chlorophyll vs. Thylakoids

Thylakoids, which are found in highest concentration in dark green, leafy vegetables, are the likely true reason for all of chlorophyll’s benefits and why most of the research indicates that natural chlorophyll may be superior to supplements. Thylakoids are structures containing proteins, omega-3s, chlorophyll, antioxidants, carotenoids, and vitamin E. Working together, they are able to release hormones associated with satiety (cholecystokinin) and mental regulation (serotonin). Thylakoid supplementation worked better than placebo regarding weight loss, waist circumference loss, and insulin resistance levels, and fat mass (Tabrizi et al., 2020). Therefore, thylakoids may be a better option than simply chlorophyll regarding suppressing the appetite, improving gut microbiota, improving diabetes management, and blocking fat.

Additionally, the antioxidant properties of thylakoids improves oxidative stress in the brain, which may reduce neurogenic disorders like Alzheimer’s. Eating green leafy vegetables is associated with better cognitive functioning and lower risk of cognitive decline (Perez-Galvez, Viera, & Roca, 2017).

There are thylakoid supplements out on the market, but the easiest and cheapest way is simply to eat your green, leafy veggies!

Conclusion

Chlorophyll is a helpful compound in the human diet to improve health. The thylakoid structure found in dark green, leafy vegetables is the likely reason for its benefits. Eating two servings of dark green vegetables each day (i.e. 1/2c broccoli, 1c spinach, 5 asparagus, 5 brussels sprouts) is enough thylakoids for your day to maintain a healthy version of you. Thylakoid supplements are available as well.