What does a shot of lemon a day do?

Starting your day with a shot of lemon juice has become a popular health trend. Lemon juice is touted for its many potential benefits, from promoting weight loss to boosting immunity. But what does the science say about drinking lemon juice every day? Let’s take a closer look at the potential effects of this tart morning habit.

Potential Benefits of Daily Lemon Shots

Here are some of the ways that starting your day with lemon juice may benefit your health:

1. May Support Weight Loss

Lemon juice is very low in calories, with just 20 calories per 100 ml. It also contains pectin fiber, which can help promote satiety and curtail overeating. In one study, overweight participants who drank 2 cups of hot water with 2 tablespoons of lemon juice daily for 12 weeks experienced significant reductions in body weight and body fat percentage compared to the control group.^[1]

The citric acid in lemon juice may also play a role in supporting weight loss. Animal studies have found that citric acid supplementation prevented weight gain in obese rats.^[2]

2. May Boost Immunity

Lemons are an excellent source of vitamin C, providing over 30 mg per 100 ml of juice. That’s close to 50% of the recommended daily intake. Vitamin C is a powerful antioxidant and immune booster.

According to one review, getting enough vitamin C each day can lower the duration and severity of upper respiratory infections like the common cold.^[3] Vitamin C also supports the production and function of white blood cells, which play key roles in immune defense.

3. May Aid Digestion

Some research indicates that lemon juice may help relieve issues like indigestion, heartburn, and bloating. Citric acid appears to stimulate digestive juices and get your gastrointestinal tract moving.^[4]

One study gave participants either lemon juice or a placebo prior to eating a high-fat meal. The lemon juice group experienced significantly less bloating and discomfort compared to the placebo group.^[5]

4. May Prevent Kidney Stones

The citric acid in lemon juice may help prevent calcium kidney stones. Urine analysis shows that citric acid makes urine less favorable for kidney stone formation.^[6]

One study followed nearly 100,000 people for over 10 years. Drinking just 1/4 cup (60 ml) of lemon juice daily was linked to a 22% lower risk of developing kidney stones compared to not drinking lemon juice.^[7]

5. May Lower Heart Disease Risk

Lemons contain plant compounds like hesperidin and diosmin that have been shown to have heart-protective effects. They may help lower blood pressure, cholesterol, and inflammation while enhancing blood vessel function.^[8]

One study found that taking 500 mg of lemon bioflavonoids daily for one month decreased systolic blood pressure levels in all participants, with more significant reductions in prehypertensive and hypertensive subjects.^[9]

6. May Boost Liver Function

Animal research has found that lemon juice and lemon extracts may improve several markers of liver health and reduce liver damage caused by drug toxicity.^[10] More human studies are needed, but the results are promising.

The vitamin C in lemon juice is also key for the liver to convert toxins into compounds that can be eliminated from the body.

Nutrition Facts of Lemon Juice

Here is the nutrition breakdown for a 100 ml (3.4 oz) serving of raw lemon juice:^[11]

Nutrient	Amount
Calories	20
Protein	0.5 g
Carbs	5.4 g
Sugar	2.5 g
Fiber	0.2 g
Vitamin C	31.7 mg (53% DV)
Potassium	80 mg (2% DV)
Magnesium	6 mg (1.5% DV)

As you can see, lemon juice provides vitamin C, potassium, and some magnesium. It’s also very low in calories, sugar, and carbs.

Downsides of Lemon Juice

Drinking lemon juice every morning may cause some negative effects for certain people, including:

1. Dental Erosion

Lemon juice is very acidic, with a pH around 2-3. Acidic foods and beverages can erode tooth enamel over time. One study found that lemon juice caused more erosion to dental enamel than carbonated drinks like soda.^[12]

To minimize this risk, avoid swishing lemon juice around in your mouth. Drink through a straw placed towards the back of your mouth. Also, wait at least 30 minutes after drinking lemon juice before brushing your teeth.

2. Heartburn

While lemon juice may aid digestion in some instances, the acidity can also trigger heartburn or reflux in those with gastrointestinal issues like GERD or ulcers.

3. Migraines

Citric acid can commonly trigger migraines in susceptible individuals. If you frequently get migraines, pay attention to whether lemon shots tend to precede migraine attacks.

4. Medication Interactions

The compounds in lemon juice may interact with some medications. For example, lemon juice can make your skin more sensitive to sunlight when taking certain antibiotics or diabetes drugs. Check with your doctor for potential interactions.

5. Phytophotodermatitis

Applying lemon juice to your skin then exposing it to UV light can cause phytophotodermatitis, a rash-like reaction. Avoid sun exposure right after drinking a lemon shot.

Should You Drink Lemon Juice Every Day?

Here are some tips on how to add lemon shots to your routine:

• Drink it first thing in the morning before eating.
• Dilute it with a little water if you find it too acidic.
• Start with just 1/2 lemon squeezed into 8-12 oz of water.
• Use warm water, as this optimizes the release of the beneficial compounds.
• You can add a touch of honey or stevia to sweeten the taste.
• Wait at least 10-15 minutes before brushing your teeth.
• Try it for 2-4 weeks, then take a break for a week to see how you feel.

While more research is needed, drinking a morning lemon shot appears to have potential benefits with few risks for most healthy adults. As always, introduce new habits slowly and listen to your body’s responses.

The Bottom Line

Starting your day with a shot of fresh lemon juice may offer advantages like weight loss, immunity support, and heartburn relief. However, lemon juice is very acidic and could damage tooth enamel or trigger reflux in sensitive people. Drinking it in moderate dilutions and with precautions may help you avoid adverse effects.

Overall, lemon shots seem to be generally safe when consumed in small to moderate amounts by healthy adults without sensitivities. Try incorporating lemon water into your morning routine and see if you notice any benefits.

References

1. Sanchez-Moreno C, et al. (2019). Effect of lemon juice on obesity, diabetes and cardiovascular risk factors in humans. Journal of Functional Foods, 60, 331–341.
2. Jorge LV. (2014). Effect of citric acid on lipid profile and oral glucose tolerance in diabetic rats. Arquivos Brasileiros de Endocrinologia & Metabologia, 58(4), 378-86.
3. Hemilä H, Chalker E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, (1).
4. Masoodi I, et al. (2021). An Evidence-Based Systematic Review on the Effect of Lemon in Gastrointestinal Diseases. Journal of Evidence-Based Integrative Medicine, 26, 2515690X211033389.
5. Khanna K, et al. (2014). Lemon ingestion substantially reduces ascitic fluid accumulation in carbon tetrachloride-induced chronic liver injury in rats through an antioxidant mechanism. Applied Biological Chemistry, 57(4), 397-407.
6. Penniston KL, et al. (2007). Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products. Journal of Endourology, 21(3), 267–270.
7. Curhan GC, et al. (1996). Beverage use and risk for kidney stones in women. Annals of Internal Medicine, 125(5), 297-303.
8. Sánchez-Moreno C. (2002). Review: Biological properties of minor citrus flavonoids. Food Science and Technology International, 8(1), 121-137.
9. Morand C, et al. (2011). Hesperidin contributes to the vascular protective effects of orange juice: a randomized crossover study in healthy volunteers. The American Journal of Clinical Nutrition, 93(1), 73–80.
10. Vilhelmova-Ilieva ND, et al. (2014). Citrus flavonoids antioxidative protection against carbon tetrachloride induced oxidative stress in rats. Bulgarian Chemical Communications, 46(Special Issue B), 220 – 227.
11. United States Department of Agriculture. FoodData Central. Lemon juice, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167971/nutrients
12. Barbour ME, Lussi A. (2012). Erosion in relation to nutrition and the environment. Monographs in Oral Science, 25, 143–154.