Lemon juice is a popular ingredient used to add flavor to drinks, marinades, and dishes. Some people also consume lemon juice straight as a health tonic due to its potential benefits. However, drinking pure lemon juice in excess can cause side effects and its safety depends on the amount and frequency of consumption.
Benefits of Drinking Lemon Juice
Below are some of the purported benefits of drinking lemon juice:
- High in vitamin C – One fluid ounce of lemon juice provides about 18.6 mg of vitamin C, which is 21% of the Daily Value (DV). Vitamin C acts as an antioxidant and supports immune function.
- Alkalizing effect – Although lemon juice has an acidic pH, it can produce an alkalizing effect when metabolized. This may help neutralize acidity in the body.
- Suppresses appetite – Drinking lemon juice before meals may help reduce overall calorie intake.
- Aids digestion – The acids in lemon juice encourage the production of gastric juices and bile to help break down food.
- Detoxifies – Lemon juice contains citric acid that may help flush toxins and stimulate liver function.
- Freshens breath – The citric acid kills odor-causing bacteria in the mouth.
Nutrition Facts of Lemon Juice
Here is the nutrition information for 1 fluid ounce (30ml) of raw lemon juice:
|Nutrient||Amount||% Daily Value|
|Total Fat||0 g||0%|
|Total Carbs||2 g||1%|
|Vitamin C||18.6 mg||21%|
As you can see, lemon juice is very low in calories, fat, carbs, and protein. Its main nutrient contribution is vitamin C.
Potential Risks and Side Effects
Drinking small amounts of diluted lemon juice as part of a meal or recipe is generally fine. However, drinking concentrated lemon juice in excess can cause adverse effects, such as:
- Tooth enamel erosion – The high acid content can wear down tooth enamel over time, increasing sensitivity and decay risk.
- Irritation of mouth, throat, and esophagus – The acidity can damage soft tissues in the digestive tract.
- Gastroesophageal reflux – Can worsen heartburn in those with GERD.
- Drug interactions – The citric acid may interfere with medications that are alkaline-based.
- Kidney stone risk – Large amounts of vitamin C from lemon juice may increase oxalate production and kidney stone formation in some people.
To help reduce the risks, it’s best to dilute lemon juice before drinking. Here are some recommended dilution ratios:
- As a hot or cold drink: Mix 1 tablespoon (15ml) juice with 8 ounces (240ml) of water.
- In a smoothie or juice: Limit lemon juice to no more than 25% of the total volume.
- In salad dressings or marinades: Use 1 part lemon juice to 3-4 parts oil or water.
You can gradually increase the lemon juice ratio as tolerated. But avoid drinking straight concentrated juice, especially on an empty stomach.
Here are some other precautions to take if drinking lemon juice regularly:
- Rinse mouth with plain water after to neutralize acidity.
- Avoid brushing teeth right after, as they are softened.
- Monitor symptoms if you have GERD or take certain medications.
- Stay hydrated by drinking sufficient water.
- Get enough calcium and magnesium to reduce stone risk.
Maximum Recommended Dosage
There is no standard recommended dosage for lemon juice. But as a general guideline, the maximum amounts that are likely safe for most healthy adults include:
- 1-2 tablespoons (15-30ml) diluted in water or recipes per day.
- Up to 1 fluid ounce (30ml) as a shot diluted in 8 ounces of water, a few times a week.
Higher intakes, especially of undiluted juice, may cause side effects in some individuals.
Who Should Avoid Lemon Juice
The following individuals should exercise caution with lemon juice intake:
- Those with chronic acid reflux or heartburn
- People withmouth injuries or ulcers
- Those prone to tooth decay
- People with kidney stones or kidney disease
- Anyone taking alkaline-based medications
- Those with very sensitive digestive systems
It’s also wise to rinse diluted juice with water after drinking to minimize acid contact with teeth.
The Bottom Line
In moderation, diluted lemon juice can be safely enjoyed by most people and provides vitamin C and other nutrients. However, drinking concentrated juice in excess, especially on an empty stomach, can cause side effects due to its acidity. Diluting the juice, limiting intake, and taking safety precautions can help reduce the risk of problems.
As with any supplement, it’s best to consult your healthcare provider if you have any concerns or preexisting conditions. Overall, incorporating reasonable amounts of lemon juice into drinks, dressings, and recipes can allow you to gain its advantages without going overboard.