Wheatgrass is the young grass of the common wheat plant, Triticum aestivum. It is usually harvested before it reaches full maturity, when it is still soft, sweet, and bright green. Wheatgrass is consumed as a nutritional supplement, either in juice form or powdered and added to smoothies and other foods.
Wheatgrass became popular in the Western world in the 1930s as part of the raw food movement. It contains high concentrations of vitamins, minerals, chlorophyll, enzymes, and amino acids. Many proponents claim it has therapeutic properties for a wide variety of health conditions.
But with the rising popularity of wheatgrass, many people wonder – can you have too much of it? Is there such a thing as overdoing it on the wheatgrass juice?
Nutritional Content of Wheatgrass
First, let’s look at what’s actually in wheatgrass that makes it so nutritious:
- Chlorophyll – Wheatgrass contains high levels of chlorophyll, the pigment that gives it its vibrant green color. Chlorophyll has antioxidant and anti-inflammatory properties.
- Amino acids – Wheatgrass contains all 9 essential amino acids, making it a complete protein source.
- Vitamins – Wheatgrass is rich in vitamins A, C, and E, as well as B vitamins.
- Minerals – Wheatgrass contains iron, magnesium, calcium, potassium, zinc, and selenium.
- Enzymes – Wheatgrass contains many enzymes that aid in digestion.
- Antioxidants – In addition to chlorophyll, wheatgrass contains other antioxidants like flavonoids and phenolic acids.
With this powerful combination of nutrients, it’s easy to see why wheatgrass is such a nutritional powerhouse.
Potential Benefits of Wheatgrass
Many claims have been made over the years about the potential health benefits of consuming wheatgrass regularly. Here are some of the main benefits proposed by supporters:
| Potential Benefit | Description |
|---|---|
| Improves immunity | The vitamins, minerals, and antioxidants in wheatgrass may support immune function. |
| Detoxifies the body | Wheatgrass may help eliminate toxins and improve liver and kidney function. |
| Improves digestion | Enzymes and fiber in wheatgrass can aid digestion. |
| Manages blood sugar | Compounds in wheatgrass may help regulate blood sugar levels. |
| Fights inflammation | The antioxidants in wheatgrass have anti-inflammatory properties. |
| Improves cardiovascular health | Wheatgrass may lower cholesterol and blood pressure. |
| Combats cancer | Antioxidants in wheatgrass may have anticancer effects. |
| Treats skin diseases | Applying wheatgrass juice may help with eczema, psoriasis, and skin ulcers. |
However, many of these proposed benefits are extrapolated from animal and test tube studies. More high-quality research is needed to confirm these effects in humans.
Potential Side Effects of Too Much Wheatgrass
Wheatgrass is generally considered safe when consumed in moderation. But like with many good things, it is possible to overdo it on the wheatgrass. There are a few potential side effects to be aware of if consuming too much:
- Nausea – Some people report feeling nauseous after drinking concentrated wheatgrass juice, especially on an empty stomach. Starting with small amounts and diluting it can help.
- Headaches – Wheatgrass is high in arginine, an amino acid that can cause headaches when consumed in excess.
- Allergic reactions – Wheatgrass could trigger allergy symptoms in those with sensitivities to wheat/gluten.
- Blood sugar spikes – Wheatgrass has natural sugars that may spike blood sugar in diabetes patients.
- Constipation – Some cases of constipation have been reported with high intakes of wheatgrass.
- Metal taste – The chlorophyll in wheatgrass can leave a metallic taste in the mouth of some people.
Most of these side effects can be minimized by starting with low doses of wheatgrass and watching your individual tolerance. Discuss with your doctor if you have any medical conditions.
Recommended Dosage
Currently, there are no official guidelines for how much wheatgrass to consume to harness benefits without adverse effects. But most nutritionists make the following general recommendations:
- Start with 1 oz (2-4 Tbsp) of wheatgrass juice per day.
- Slowly increase to 2-4 oz per day, if well-tolerated.
- Drink wheatgrass juice on an empty stomach and wait 15 minutes before eating.
- When taking wheatgrass powder, follow label instructions.
- Talk to your doctor before consuming wheatgrass if pregnant, breastfeeding, or on medications.
It’s best to start slowly and pay attention to how your body reacts. Using wheatgrass in moderation as part of an overall healthy diet is likely safe for most people.
Signs You May Be Overdoing It
Here are some signs that you may be consuming too much wheatgrass:
- Upset stomach, nausea, or diarrhea after drinking wheatgrass juice
- Headaches that start after using wheatgrass
- Fatigue or weakness
- Dehydration
- Blood sugar spikes (if diabetic)
- Allergic reactions – itchiness, rash, swelling
- Severe or persistent metallic taste in mouth
If you experience any persistent or severe side effects, stop using wheatgrass immediately and see a doctor if symptoms don’t improve.
Special Precautions
Here are some special precautions to take with wheatgrass consumption:
- Pregnancy/breastfeeding – Speak with your doctor before regularly consuming wheatgrass.
- Surgery – Stop taking wheatgrass at least 2 weeks before surgery since it may affect blood clotting.
- Thyroid problems – Wheatgrass may impact thyroid function, so consult your doctor if you have thyroid disease.
- Celiac disease/gluten sensitivity – Wheatgrass may cause issues for those with gluten intolerance.
- Crohn’s disease or ulcerative colitis – Wheatgrass colon cleanse could worsen symptoms.
- Medications – Check for interactions between wheatgrass and any medications you take.
It’s always best to check with a doctor before adding wheatgrass if you have any ongoing medical conditions or take prescription medications.
The Bottom Line
When consumed in reasonable amounts as part of a balanced diet, wheatgrass offers valuable nutritional benefits with few side effects for most people. But excessive consumption on a regular basis may result in nausea, constipation, headaches, and other undesirable symptoms.
The optimal dosage of wheatgrass is not established, but 1-4 ounces of juice or 1-5 grams of powder per day is likely safe for generally healthy individuals. It’s best to start slowly and watch for any signs of intolerance.
Certain individuals like pregnant women, those with health conditions, or people taking medications should exercise greater caution and consult their doctor before adding wheatgrass to their diet.
While wheatgrass is packed with nutrients, more is not necessarily better. Moderation is key to harnessing its benefits while avoiding adverse side effects.
Overall, wheatgrass can be a nutritious addition to a balanced diet with a wide variety of colorful fruits, vegetables, whole grains, lean proteins, healthy fats, and other natural foods. Together with an active lifestyle, this type of diet will provide you with the best chance for overall well-being and disease prevention.
