What are lemon shots good for?
Lemon shots have become a popular health trend in recent years. Supporters claim that drinking concentrated lemon juice mixed with cayenne pepper and maple syrup provides a range of health benefits. But what does the science say? Read on to learn more about what lemon shots are, their purported benefits, and potential downsides.
What are lemon shots?
Lemon shots are a concentrated health drink made by mixing fresh lemon juice with cayenne pepper and maple syrup. The ingredients are combined in the following approximate proportions:
| Ingredient | Amount |
|---|---|
| Fresh lemon juice | 2 tablespoons (30 mL) |
| Cayenne pepper | 1/10 teaspoon (0.5 mL) |
| Maple syrup | 1-2 teaspoons (5-10 mL) |
The ingredients are whisked together and then shot back like a liquor shot – hence the name “lemon shot.” The drink is touted by natural health enthusiasts as a detoxifying, energizing tonic.
Purported benefits of lemon shots
Advocates claim that taking lemon shots regularly can provide the following benefits:
Detoxification
Lemon juice contains antioxidants and citric acid that may help flush toxins from the body and support liver function. The cayenne pepper may stimulate circulation and promote sweating, which can aid detoxification.
Immune system support
Lemons and cayenne pepper are high in vitamin C, a nutrient critical for immune function. Vitamin C acts as an antioxidant and may help strengthen immunity against viruses and infections.
Energy boost
The combination of spicy cayenne pepper and sweet maple syrup can give your metabolism a jolt. Some proponents claim it gives you an energy lift without the caffeine crash.
Weight loss
Some evidence suggests capsaicin in cayenne pepper may slightly boost metabolism. Lemon shots are low in calories, providing nutrients without excess calories that lead to fat storage.
Reduce inflammation
Lemon and cayenne pepper have anti-inflammatory effects. They may help reduce joint pain, muscle soreness, or other inflammatory conditions.
Improve digestion
The citric acid in lemon juice aids digestion. Cayenne pepper may stimulate stomach acid production and peristalsis (muscle contractions) in the digestive tract.
What does science say about lemon shots?
While the individual ingredients in lemon shots have been well studied, less research has been done specifically on lemon shots as a health tonic. However, studies on the ingredients offer some insights:
Detoxification
Research shows lemon juice increases production of enzymes involved in detoxification processes in the liver. Cayenne pepper may stimulate circulation and sweating, but claims of “detoxifying” effects are exaggerated. Overall toxicity is best reduced through lifestyle factors like nutrition, exercise, hydration and stress management.
Immune system
Clinical studies confirm vitamin C supports immune cell function and activity. However, megadoses via supplements do not necessarily strengthen immunity in healthy individuals. The vitamin C in a daily lemon shot is likely sufficient for general immune maintenance.
Energy and metabolism
Capsaicin in cayenne pepper has been shown to transiently increase energy expenditure by around 50 calories per day. This very modest metabolic increase is unlikely to significantly impact weight management. Any energy boost from lemon shots is likely short-term only.
Weight loss
Despite claims about capsaicin and metabolism, clinical studies show cayenne supplements do not significantly increase weight loss. Lemon shots provide very few calories, but their effects on weight are negligible and likely unsustainable.
Inflammation
Evidence indicates capsaicin creams may moderately reduce arthritis pain when applied topically. However, inflammation depends on many factors. Any anti-inflammatory effects from drinking lemon shots are likely minimal.
Digestion
Lemon juice can stimulate digestive secretions and help reduce heartburn in some cases. Cayenne may hasten stomach emptying, but effects on digestion are modest and temporary. Lemon shots are unlikely to substantially improve chronic digestive issues.
Potential downsides of lemon shots
When consumed in moderation as part of a healthy diet, lemon shots are likely safe for most people. However, some potential downsides include:
Dental erosion
Frequent exposure to acidic drinks like lemon juice can damage tooth enamel over time. Using a straw can help minimize contact with teeth.
Gastrointestinal issues
Taken in excess, the citric acid in lemon juice can provoke gastroesophageal reflux (heartburn) or irritate the mouth and stomach lining. Cayenne pepper can cause intestinal discomfort and diarrhea in some people.
Dangerously low blood sugar
Lemon shots may slightly lower blood sugar levels. People on diabetes medications that already lower blood sugar could experience hypoglycemia if also consuming lemon shots regularly.
Drug interactions
Cayenne may slow blood clotting. People taking anticoagulant or antiplatelet medications should use caution with lemon shots.
Detox myth
No evidence supports the notion that lemon shots or other detox cleanses remove toxins. Dramatic short-term changes in diet can actually be harmful. A healthy lifestyle is the best way to support the body’s natural detox pathways.
Nutrient deficiencies
Relying on lemon shots alone to provide vitamin C could lead to deficiencies in other important nutrients like folate, calcium and potassium over the long-term. A balanced diet should provide all required vitamins and minerals.
Weight loss myth
No evidence suggests lemon shots promote long-term weight loss. Restricting calories via extreme cleanses may temporarily lower weight, but is linked to rebound weight gain once normal eating resumes.
How to take lemon shots
If you want to try lemon shots, here are some tips for preparation:
– Use fresh, organic lemons when possible to avoid pesticides and preservatives. Meyer lemons have a sweeter, more palatable juice.
– Start with just 1/8-1/4 teaspoon cayenne and work up slowly to assess your tolerance. Too much could cause gastrointestinal issues.
– Select pure maple syrup, not commercial pancake syrups with added flavors and preservatives.
– Mix ingredients in a small cup or shot glass. Shake or whisk together thoroughly.
– Take lemon shots on an empty stomach about 30 minutes before meals for optimal digestion and absorption.
– Limit to 1-2 lemon shots per day maximum. These are concentrated drinks not intended for all-day sipping.
– Drink plenty of water after taking lemon shots to stay hydrated and prevent side effects.
– Don’t routinely give lemon shots to children due to risks from choking, citric acid eroding teeth, and extreme changes in diet.
The bottom line
In moderation, lemon shots are likely safe for most people. They provide some vitamin C, antioxidants, and plant compounds from natural ingredients. But claims of dramatic health effects like rapid detoxification or weight loss are not substantiated. While evidence supports benefits of the individual ingredients, research specifically on lemon shots is lacking. Their effects on health are likely minor and temporary. Consult your healthcare provider before regularly consuming lemon shots, especially if you take medications or have gastrointestinal issues. Overall, maintain realistic expectations about their benefits as part of an otherwise balanced, healthy lifestyle.