What does a lemon juice shot do?

Starting your day with a shot of fresh lemon juice has become a popular health trend. Advocates claim that lemon shots provide a burst of nutrients and promote detoxification. But what does the science say about the potential benefits and downsides of this tart morning ritual?

The Potential Benefits of Lemon Shots

Lemon juice contains a range of vitamins, minerals and plant compounds that may offer health perks. Here’s a look at some of the top proposed benefits:

High in Vitamin C

Lemons are an excellent source of vitamin C. One fluid ounce (30 ml) of fresh lemon juice provides about 23% of the Reference Daily Intake (RDI) for vitamin C (1).

Vitamin C is a water-soluble antioxidant that helps protect cells from damage caused by free radicals. It’s also required for the synthesis of collagen, absorption of iron and immune function (2).

Some research shows that getting enough vitamin C from foods could help keep your immune system healthy and reduce the duration of respiratory infections like the common cold (3).

Supports Iron Absorption

The vitamin C in lemon juice helps enhance iron absorption. Iron is an essential mineral that is used by red blood cells to carry oxygen (4).

Pairing iron-rich foods with vitamin C sources helps increase the absorption of non-heme iron, which is the type of iron found in plant foods. This makes lemon juice a great addition to an iron-rich meal (5).

Promotes Hydration

Starting your day with hot or cold lemon water could help promote hydration. Although plain water is the best beverage for hydration, some people find the flavor of lemon makes drinking water more enjoyable.

Staying well hydrated is key for things like regulating body temperature, transporting nutrients and maintaining normal bowel function (6).

May Support Weight Loss

Some research indicates that the polyphenols found in lemons may support weight loss. Test-tube and animal studies show that lemon polyphenols suppress diet-induced obesity by promoting calorie expenditure and fat metabolism (7, 8).

However, human research is needed to confirm whether adding lemon juice to your diet provides any beneficial effects on weight management.

Easy to Add to Your Routine

Taking a shot of lemon juice is very simple to add to your daily regimen. All you need is a lemon, water and a way to squeeze the juice.

It takes just a few seconds to squeeze some fresh lemon juice into water or take a quick undiluted shot. This makes it an easy wellness habit to implement first thing in the morning.

Potential Downsides of Lemon Shots

Despite the possible benefits, there are some downsides to taking a lemon shot that need to be considered as well:

May Cause Heartburn or Reflux

Drinking straight lemon juice without any water may worsen heartburn or reflux symptoms. Lemon juice has an acidic pH, meaning it’s acidic (9).

Acidic foods and beverages like citrus juice can relax the lower esophageal sphincter, allowing stomach contents to flow back up into the esophagus. This can cause symptoms like heartburn, regurgitation and nausea (10).

If you have frequent heartburn or reflux, it may be best to dilute your lemon shot with water or avoid lemon shots altogether.

Potential Dental Erosion

The acidic nature of lemon juice means it has the potential to erode tooth enamel. Enamel erosion can make teeth sensitive and more susceptible to decay.

One study found that lemon juice was more damaging to enamel than carbonated drinks like cola. However, it took 6 hours of continuous exposure to lemon juice to significantly damage enamel (11).

This suggests that an occasional lemon shot is unlikely to cause tooth decay. However, swishing water around your mouth after taking a lemon shot may help protect against potential damage to enamel.

May Irritate Mouth or Esophagus

For some people, drinking straight lemon juice can irritate the lining of the mouth, tongue or esophagus.

The acidic nature of lemon juice may cause a burning sensation or make these tissues more sensitive to injury (12).

Diluting your lemon shot with water or drinking it through a straw may help prevent this side effect.

Not a Substitute for Medical Treatment

Some websites tout lemon shots as a cure-all for conditions like preventing kidney stones, treating acne, alkalizing your body or cleansing your liver.

However, there is no scientific evidence that lemon shots can cure any medical conditions. Don’t attempt to use lemon shots as an alternative treatment without consulting your healthcare provider.

How to Take a Lemon Shot

If you want to test out the potential benefits of lemon shots, here are some simple methods to try:

With Water

Add the juice from 1/4–1/2 of a fresh lemon to 6–12 ounces (180–360 ml) of room temperature or warm water. You can add a pinch of salt or sweetener like honey or stevia if desired.

Straight

Squeeze the juice from 1/2 of a small lemon into a shot glass and drink it down quickly. Be sure to rinse your mouth with water afterward.

With Apple Cider Vinegar

Mix the juice from 1/4 of a lemon with 1–2 teaspoons (5–10 ml) of apple cider vinegar and a pinch of cayenne pepper. Dilute with a splash of water and drink.

How Often Should You Do Lemon Shots?

There’s no standard recommendation for how often you should do a lemon shot. The frequency depends on your personal preference and tolerance.

To start out, taking a lemon shot 2–3 times per week is reasonable. You can work up to doing a daily lemon shot if desired.

Pay attention to how your body reacts. If you experience any irritation in your mouth or throat, consider switching to a diluted version or trying a lemon shot every other day instead.

Should You Do Lemon Shots on an Empty Stomach?

Some people prefer to do lemon shots first thing in the morning on an empty stomach, claiming that it may help promote detoxification and digestion. However, there’s no evidence that taking lemon shots on an empty stomach provides any added health benefits.

If you find that straight lemon juice first thing in the morning causes stomach pain or nausea, try adding some water or having it after breakfast instead.

Bottom Line

Taking a morning lemon shot is a quick, easy wellness habit that many people swear by. Thanks to its vitamin C and plant compounds, lemon juice may provide advantages like boosting immunity, supporting weight control and improving hydration.

However, lemon shots may not be tolerated well by everyone. The acidic nature of lemon juice can cause issues like dental erosion, heartburn, irritation of the mouth or throat and nausea in some people.

Diluting your lemon shot with water or rinsing your mouth afterward can help prevent adverse reactions. Overall, lemon shots are safe for most people when consumed in moderation.

At the end of the day, listen to your body and adjust your lemon shot habits as needed to find what works for you.

References

1. National Institutes of Health. Lemon Juice. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

2. NIH Office of Dietary Supplements. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

3. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013(1):CD000980.

4. Lane DJR, Richardson DR. The active role of vitamin C in mammalian iron metabolism: Much more than just enhanced iron absorption! Free Radic Biol Med. 2014;75:69-83.

5. Teucher B, Olivares M, Cori H. Enhancers of iron absorption: ascorbic acid and other organic acids. Int J Vitam Nutr Res. 2004;74(6):403-19.

6. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-58.

7. Cho KW, Kim YO, Andrade JE, Burgess JR, Kim YC. Dietary naringenin increases hepatic peroxisome proliferators-activated receptor alpha protein expression and decreases plasma triglyceride and adiposity in rats. Eur J Nutr. 2011;50(2):81-8.

8. Mulvihill EE, Assini JM, Lee JK, et al. Nobiletin attenuates VLDL overproduction, dyslipidemia, and atherosclerosis in mice with diet-induced insulin resistance. Diabetes. 2011;60(5):1446-57.

9. Rahman SM, Chater PI, Mattin AJ, et al. The acid factor in acid erosion: Enamel substrate and salivary pellicle protection. Caries Res. 2021;55(1):27-36.

10. Neal KR, Scott HM, Slack R, Logan RFA. Omeprazole as a risk factor for campylobacter gastroenteritis: case-control study. BMJ. 1996;312(7028):414-5.

11. Rytömaa I, Meurman JH, Koskinen J, Laakso T, Gharazi L, Turunen R. In vitro erosion of bovine enamel caused by acidic drinks and other foodstuffs. Scand J Dent Res. 1988;96(4):324-33.

12. Fede C, Selvi E, Filippi C, et al. Sensitivity Recovery of Burning Mouth Syndrome and Xerostomia After Local Application of Ascorbic Acid: A Case Report. J Altern Complement Med. 2015;21(11):678-80.