Is it good to drink a shot of lemon juice?

Introduction

Lemon juice has become a popular health drink in recent years. Some people start their morning with a shot of lemon juice, claiming it provides a range of health benefits. But is drinking lemon juice every day actually good for you? Let’s take a closer look at the potential pros and cons.

Potential Benefits of Lemon Juice

Here are some of the ways that drinking lemon juice may benefit your health:

High in Vitamin C

One of the best known benefits of lemon juice is its high vitamin C content. One fluid ounce of lemon juice provides about 18.6 mg of vitamin C, which is 21% of the recommended daily allowance (RDA) for adult women and 17% for adult men (1).

Vitamin C is a powerful antioxidant that supports immune function, wound healing, iron absorption, and collagen production (2). Some research suggests getting enough vitamin C may help prevent upper respiratory infections and shorten the duration of colds (3).

Alkalizing Effect on the Body

Although lemon juice has an acidic pH before being metabolized, it produces an alkalizing effect when digested. This may help neutralize acidity in the body that can lead to inflammation and disease (4).

One rat study found that supplementing with lemon powder for 6 weeks helped alkalize urine and decrease markers of metabolic acidosis (5). More human research is needed, however.

May Aid Digestion

Some proponents suggest that lemon juice may help stimulate digestive juices and relieve symptoms like heartburn, bloating, and indigestion.

The high acid content is thought to mimic the acidic environment needed in the stomach to break down food. Lemon juice also contains antioxidants that may relieve oxidative stress implicated in some digestive issues (6).

However, more studies are needed to determine lemon juice’s effects on human digestion.

May Promote Weight Loss

Some people claim that adding lemon juice to water may enhance weight loss.

Although research is limited, one study found that overweight people who consumed 2 ounces (57 ml) of lemon juice per day experienced less hunger and lost more weight than a control group (7).

The antioxidants in lemon juice may also help mitigate the oxidative stress that’s associated with obesity (8).

That said, drinking lemon juice alone is unlikely to lead to significant weight loss without other lifestyle changes. More research is needed as well.

May Boost Skin Health

Applying lemon juice to the skin is a popular home remedy to lighten age spots, acne scars, and other blemishes thanks to its skin-brightening vitamin C content (9).

Drinking lemon water may also deliver antioxidants that help reduce skin damage from the inside out. One study in 61 people found that drinking a beverage containing lemon juice concentrate significantly increased skin elasticity and collagen production after 12 weeks (10).

Contains Compounds That May Prevent Kidney Stones

Kidney stones affect about 1 in 11 people in the United States (11).

Citric acid makes up about 5–6% of lemon juice and may help prevent kidney stones by binding to stone-forming minerals and increasing urine volume and pH (12).

One study followed nearly 100,000 people for a range of 4–8 years and found that consuming at least one serving per day of citrus fruits like lemons was associated with a lower risk of kidney stones (13).

However, more research is needed on the effectiveness of lemon juice specifically for kidney stone prevention.

Potential Downsides of Lemon Juice

Despite the many purported benefits, regularly drinking lemon juice may also come with some potential downsides:

Can Erode Tooth Enamel

Like other acidic drinks, the high acid content of lemon juice means it can erode tooth enamel over time, increasing the risk of decay (14).

One test-tube study showed that lemon juice eroded enamel more than orange juice in just 15 minutes (15).

Drinking lemon juice through a straw and rinsing your mouth afterward can help minimize contact with your teeth.

May Irritate the Throat or Esophagus

The acidic pH of lemon juice may also irritate the throat and esophagus in those with sensitivities.

One case study reported a 79-year-old woman who experienced esophageal perforation after drinking undiluted lemon juice (16).

Diluting lemon juice with water may decrease irritation by lowering acidity.

Contains Oxalates

Lemon juice contains oxalates, compounds that can bind to calcium to form kidney stones in susceptible people (17).

Those with a history of calcium oxalate kidney stones may want to limit high-oxalate foods like lemon juice. However, increasing your fluid intake when consuming foods high in oxalates can help flush oxalates out of your system (18).

Not a Good Source of Fiber or Protein

Unlike whole lemons containing the pulp and skin, straight lemon juice lacks both protein and fiber.

While the vitamin C and antioxidants in lemon juice may benefit health in other ways, you won’t get the satiating protein or fiber of whole lemons, potentially leaving you hungry after drinking it.

Contains Fructose

Lemon juice contains fructose, a natural sugar found in fruit.

Although fructose from whole fruits is fine for most people, consuming high amounts from added sugars is linked to obesity, heart disease, and diabetes (19).

Those with fructose malabsorption or on low-FODMAP diets to manage digestive issues should limit high-fructose foods, including juice (20).

Dosage and Preparation

Most research showing benefits uses around 2 ounces (57 ml) of lemon juice per day, diluted in water.

To prepare, simply squeeze the juice from half a lemon into 6–8 ounces (180–240 ml) of lukewarm or cool water. You can add more or less juice to taste.

Drinking it first thing in the morning, either on an empty stomach or following your usual breakfast routine, is a popular time.

Be sure to rinse your mouth after drinking lemon juice to prevent damage to your teeth.

You can also try adding lemon juice to hot or iced tea, smoothies, salad dressings, marinades, and more to take advantage of its bright, citrusy flavor.

Supplements and Citrus Concentrates

In supplement form, lemon juice is typically found as a powder or concentrate. The dosage can vary but typically ranges from 500–1,500 mg taken once or twice per day.

Citrus concentrates that mix lemon with other citrus fruits like orange and grapefruit are also common.

While supplements containing lemon juice may provide antioxidants, they lack the fiber found in whole lemons. Fiber helps slow absorption of fructose and may enhance feelings of fullness (21).

Therefore, whole lemons or freshly squeezed juice are likely better options than supplements for most people.

Other Ways to Use Lemons

Aside from drinking lemon juice, here are some other ways to enjoy lemons:

– Add lemon zest or slices to water for flavor. Zest provides antioxidant compounds without the acidity of juice.

– Infuse vodka or hot water with lemon slices and mint or rosemary for refreshing drinks.

– Roast sliced lemons tossed in olive oil alongside meat or vegetables.

– Mix lemon juice with garlic, olive oil, salt, and pepper for a zesty salad dressing.

– Bake lemons into desserts like tarts, cookies, and cakes for bright citrus flavor.

– Make homemade lemonade by sweetening diluted lemon juice with honey or stevia.

– Preserve lemons in salt brine for use in Moroccan tagines and other dishes.

– Use lemon essential oil or diffuse lemon peel to harness aroma compounds like limonene.

Precautions

Here are some precautions to keep in mind when drinking lemon juice:

– Dilute lemon juice in water to decrease acidity, and rinse your mouth after to prevent dental erosion.

– Those with gastroesophageal reflux disease (GERD) may want to avoid concentrated lemon juice as it could exacerbate symptoms.

– If you have a history of calcium oxalate kidney stones, limit high-oxalate foods and make sure to stay hydrated.

– Pregnant women should avoid excessive lemon juice intake since food safety guidelines recommend limiting higher-risk fruits and juices.

– Lemon juice can interact with certain medications, including heart and blood pressure medications. Consult your healthcare provider if taking prescriptions.

– Introduce lemon juice slowly to assess your tolerance, especially if you have sensitive teeth, throat, digestive issues, or are on a low-FODMAP diet.

Conclusion

Drinking a daily shot of lemon juice may provide some benefits, like increasing vitamin C intake, alkalizing the body, and promoting weight loss. However, it also comes with downsides, such as possible dental erosion and gastrointestinal irritation.

While lemon juice is unlikely to cause harm for most people when consumed in moderation, eat whole lemons or dilute the juice in water to maximize potential benefits and minimize risk.

As with any supplement or health food trend, introduce lemon juice slowly while assessing your tolerance. And consult your healthcare provider if you have any concerns or underlying conditions.

Overall, incorporating lemon juice and lemon water into a balanced, healthy diet can add flavor and provide antioxidants. But it should not be viewed as a quick fix or cure-all.

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients

2. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/

5. https://pubmed.ncbi.nlm.nih.gov/27426693/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189884/

7. https://care.diabetesjournals.org/content/27/12/2990

8. https://www.hindawi.com/journals/omcl/2017/6385264/

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295625/

10. https://onlinelibrary.wiley.com/doi/full/10.1111/jocd.14064

11. https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265710/

13. https://academic.oup.com/ajcn/article/96/3/563/4576862

14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2676420/

15. https://pubmed.ncbi.nlm.nih.gov/24049986/

16. https://pubmed.ncbi.nlm.nih.gov/22893304/

17. https://pubmed.ncbi.nlm.nih.gov/23356638/

18. https://www.niddk.nih.gov/health-information/kidney-disease/kidney-stones/eating-diet-nutrition

19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251069/

20. https://www.monashfodmap.com/blog/fructose-intolerance/

21. https://academic.oup.com/nutritionreviews/article/77/1/1/5146363