Celery juice has become an increasingly popular health trend in recent years, with claims that drinking it can help with various health conditions. One common claim is that celery juice increases urination and acts as a diuretic. But is there any truth to this? Let’s take a look at the evidence.
What is celery juice?
Celery juice is made by juicing celery stalks. It contains high amounts of water, as celery is about 95% water by weight. It also contains some nutrients like vitamins K, A, and C, folate, potassium, and manganese.
Some proponents claim celery juice offers benefits like reducing inflammation, aiding digestion, lowering cholesterol, and detoxifying the body. However, there is limited scientific research to support these claims.
Does celery juice contain natural diuretics?
A diuretic is a substance that increases urine output. Certain foods and drinks like coffee, tea, and alcohol are considered mild diuretics.
Celery contains some compounds that are thought to have mild diuretic effects, including:
- Apigenin – A flavonoid with antioxidant and anti-inflammatory properties.
- Phthalides – Compounds that help relax smooth muscles.
- Potassium – An electrolyte that plays a role in regulating fluid balance.
However, there is limited evidence that these compounds have significant diuretic effects in humans when consumed as celery juice. More research is needed.
Does drinking celery juice increase urination?
A few small studies have looked at whether celery juice acts as a diuretic:
- A 2019 study in rats found celery leaf extract increased urine output over 24 hours.
- A 2015 study in rats found celery seed extract increased urine output over 5 hours.
- An older study from 1988 in 6 human participants found celery seed extract taken for one week increased urinary output.
While these studies suggest celery may have mild diuretic effects, they have major limitations:
- Small sample sizes
- Animal studies may not apply to humans
- Larger, more rigorous human studies are needed
Other factors that can increase urination
There are many reasons drinking celery juice could lead to peeing more frequently besides its diuretic effects, including:
- Increased hydration – Celery juice is mostly water, so drinking it may increase overall fluid intake.
- Placebo effect – Believing celery juice will make you pee more could influence your perceptions.
- Caffeine – Some celery juices contain caffeine from greens like parsley which acts as a diuretic.
- Sugars and salts – Celery juice can contain natural sugars and salts that increase urination by inhibiting antidiuretic hormone.
There are currently no official recommendations for how much celery juice to drink to stay healthy or increase urination.
Drinking 32-64 ounces per day seems common among dedicated juicing fans. But going beyond 16 ounces (2 cups) may not provide additional benefits.
Moderation is key, as drinking too much could lead to side effects like:
- Bloating and gas
- Mineral deficiencies from increased urination
- Dangerous electrolyte imbalances
It’s likely safe to try up to 12-16 ounces (1-2 cups) daily as part of a vegetable juice regimen. Speak to your healthcare provider before making dramatic diet changes.
Tips for making and drinking celery juice
If you want to experiment with celery juice, here are some tips:
- Use organic celery and wash thoroughly.
- Juice celery stalks and leaves. Add cucumber, apple, lemon for flavor.
- Drink first thing in the morning on an empty stomach.
- Start with a small amount like 4-8 oz and monitor effects.
- Avoid juicing more than 16 oz daily.
- Spread intake throughout the day rather than drinking all at once.
The bottom line
Current evidence suggests celery juice may have mild diuretic effects, but more research is needed. Drinking celery juice can increase urination through hydration, the placebo effect, and its natural compounds.
Up to 16 oz daily may be safe and beneficial as part of a healthy diet. But moderation is key, as too much can cause side effects. Speak to a healthcare provider before dramatically increasing celery juice intake.
Celery Juice Nutrition Facts
Here is an overview of the nutrition found in 16 ounces (2 cups) of celery juice:
|Nutrient||Amount||% Daily Value*|
|Vitamin K||59 mcg||49%|
|Vitamin A||448 mcg RAE||50%|
|Vitamin C||12 mg||15%|
*Percent Daily Values are based on a 2,000 calorie diet. Values may be higher or lower depending on calorie needs.