Buzz
Acne, digestive troubles, and heartburn are widespread issues that significantly affect daily life. It's natural to hope that remedies like celery juice, lemon water, or aloe vera juice could provide relief. Aloe vera juice is often touted for benefits ranging from clearer skin and smoother hair to easing constipation and heartburn.
Should you consider incorporating aloe vera juice into your routine beyond just using it topically for sunburn relief? With reports comparing its taste to everything from laundry detergent to bitter wheatgrass, we consulted nutrition experts to separate the truth from the exaggerations.
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"Aloe vera juice is derived from the aloe vera plant's green outer leaf," explains registered dietitian Rachel Berman. "The juice is created by pressing the plant and straining the liquid. It has a naturally bitter taste and is slightly thicker than plain water." However, this should not be confused with aloe vera gel, which is extracted by slicing open the leaf and has historically been used for topical treatments like burns and cuts.
Much like orange juice, milk, and other drinks, the nutritional makeup of aloe vera juice can vary by brand. For instance, certain brands might add extra sugar, which can alter the nutritional composition. In general, an eight-ounce serving of aloe vera juice contains:
- Calories: 37
- Protein: 0
- Fat: 0
- Carbohydrates: 9.3
- Fiber: 0
- Sugar: 9.3
- Vitamin C: 9.4 mg
Advantages of Aloe Vera Juice
There is limited scientific evidence to back up the claims that aloe vera juice can aid in digestion, support skin and hair health, or enhance immune function. Berman notes that most of the research regarding aloe vera’s benefits has been centered on its topical use. Here's an overview of the scientific findings on consuming aloe vera.
May Alleviate Gastrointestinal Issues
Consuming aloe vera orally could potentially help alleviate constipation, both for individuals with and without IBS. A review published in the Journal of Neurogastroenterology and Motility highlighted that aloe vera leaves contain aloin, a compound with natural laxative properties.
The study showed support for using aloe vera for short-term relief of IBS symptoms, although the sample size was small, and it wasn't clear whether the participants consumed aloe vera juice or another form of the plant.
Might Enhance Gut Microbiota
A study discovered that a 5% concentration of aloe vera juice promoted the growth of beneficial gut bacteria such as Lactobacillus acidophilus, L. plantarum, and L. casei. However, at higher concentrations, the juice exhibited antibacterial properties.
The researchers propose that aloe vera juice, at lower concentrations, could function as a prebiotic, enhancing gut health overall. However, further research is required to confirm these findings.
Aloe vera juice may have potential benefits for cardiovascular health.
Combining aloe vera juice with other fruit juices may boost its health benefits. A study published in the journal *Frontiers in Nutrition* found that when aloe vera juice was added to orange and carrot juices, it increased their antioxidant capacity due to higher phenolic and flavonoid content.
The study revealed that rats who consumed the aloe vera juice exhibited reduced blood glucose levels, triglycerides, and LDL cholesterol. Maintaining these markers at healthy levels is important for reducing the risks of cardiovascular diseases and diabetes. More human trials are needed to validate these findings.
Drawbacks and Risks of Consuming Aloe Vera Juice
Some aloe vera drinks, like Alo Drink, might taste better than pure aloe juice due to added ingredients such as apple and pear juices, but they also contain high levels of added sugars.
Nutrition experts we consulted indicate that aloe vera beverages offer no extra benefits. "You're better off drinking water or even a glass of 100 percent orange juice for your vitamin C," says Berman. Here's why:
Nutrient Deficiency
Although aloe vera juice contains some nutrients like vitamin C, experts argue that it's not significant. "It's questionable whether aloe vera juice provides enough nutrients once diluted with water, and it doesn't come close to meeting the recommended daily intake of B vitamins and vitamin C," says registered dietitian Suzanne Fisher.
Possible Side Effects
There is limited research available on the safety of consuming aloe vera juice in humans. Current studies have highlighted potential risks such as diarrhea, skin irritation, vomiting, potassium deficiency, liver toxicity, abdominal pain, and kidney failure.
Medication Interactions
Berman points out that aloe vera juice may interact with certain medications. Specifically, Fisher advises people taking medication for diabetes, kidney conditions, or intestinal issues to avoid aloe vera juice. "If you're on laxatives, diabetic, or blood pressure medication, aloe vera juice should be avoided," she recommends.
Safe Consumption Tips for Aloe Vera Juice
If you choose to go ahead with aloe vera juice, keeping a few things in mind can be helpful. Some products contain 80 percent aloe vera, while others may have as much as 90 percent. The International Aloe Science Council states that there is no definitive "best" type of aloe vera juice.
It is important to select products with less than 10mg of aloin per liter. Additionally, look for the IASC certification seal when buying aloe vera juice, as it guarantees that the product has been verified by the International Aloe Science Council as containing authentic aloe vera.
Be sure to follow the consumption and storage instructions provided on the juice packaging, and consult with your doctor before introducing aloe vera into your diet, especially if you have any preexisting health conditions.
