What does a wheatgrass shot do to you?
Wheatgrass shots have become an increasingly popular health supplement in recent years. But what exactly are the effects of taking these small doses of concentrated wheatgrass juice? Here’s a comprehensive look at what happens when you take a wheatgrass shot.
Introduction to Wheatgrass
Wheatgrass refers to the young grass shoots of the common wheat plant, Triticum aestivum. It contains high levels of chlorophyll, amino acids, vitamins, minerals and enzymes. Wheatgrass is available as a juice, powder or tablet. However, one of the most popular ways to consume it is in the form of a small shot of fresh wheatgrass juice.
A wheatgrass shot is approximately 1-2 ounces of fresh juice extracted from wheatgrass leaves using a juicer. It contains the juice from approximately 2-3 mature wheatgrass stalks. The taste is earthy and potent, so it’s usually consumed quickly like a shot of alcohol.
Wheatgrass shots can be purchased from juice bars or health food stores. However, they’re simple to make at home using a juicer and some wheatgrass seeds or leaves. The shots are thought to provide a concentrated source of nutrients that may provide various health benefits.
Nutritional Breakdown
One of the main reasons wheatgrass shots have become popular is their extremely high nutrient content.
Because wheatgrass is harvested early and then juiced, each shot contains high levels of nutrients like vitamins, minerals and plant compounds like chlorophyll.
Research shows that wheatgrass is especially rich in vitamins A, C and E. It also contains several B vitamins, as well as iron, magnesium, calcium and amino acids.
Studies report the nutrient content per 30 grams (1 ounce) of wheatgrass juice includes:
| Nutrient | Amount |
|---|---|
| Calories | 20 |
| Protein | 2 grams |
| Vitamin A | 240% of the RDI |
| Vitamin C | 300% of the RDI |
| Vitamin E | 160% of the RDI |
| Vitamin K | 1,060% of the RDI |
| Thiamine (Vitamin B1) | 15% of the RDI |
| Riboflavin (Vitamin B2) | 45% of the RDI |
| Niacin (Vitamin B3) | 50% of the RDI |
| Pantothenic Acid (Vitamin B5) | 50% of the RDI |
| Iron | 10% of the RDI |
| Magnesium | 15% of the RDI |
| Potassium | 8% of the RDI |
As you can see, just 1 ounce (30 ml) of wheatgrass juice provides a substantial amount of micronutrients, minerals and antioxidants like vitamins A, C and E.
Chlorophyll, the pigment responsible for the dark green color of wheatgrass, makes up approximately 70% of its total nutrients. Chlorophyll is linked to health benefits like reduced inflammation, natural detoxification and wound healing.
Benefits of Wheatgrass Shots
Drinking concentrated wheatgrass shots may provide several health benefits:
Rich in Antioxidants
Wheatgrass contains high levels of chlorophyll, flavonoids and vitamins A, C and E. These function as antioxidants to neutralize harmful free radicals throughout the body.
Antioxidants help fight oxidative stress caused by an accumulation of free radicals. Oxidative stress is linked to chronic conditions like cancer, heart disease and cognitive decline.
Some research indicates wheatgrass supplements can reduce oxidative stress and may aid cancer treatment.
May Have Anti-Inflammatory Effects
The anti-inflammatory compounds in wheatgrass may help reduce inflammation throughout the body.
One small study gave 23 people with ulcerative colitis — an inflammatory bowel disease — 100 ml per day of wheatgrass juice for one month. Their symptoms and inflammation improved significantly.
Another test-tube study found that wheatgrass extracts inhibited the activity of a specific inflammation-triggering enzyme by 47%.
May Aid Blood Sugar Control
Emerging research shows wheatgrass may help keep blood sugar levels under control.
One study gave wheatgrass to rats with diabetes. Their blood sugar reduced significantly compared to a control group. Human studies are needed to confirm these effects.
May Aid Weight Loss
Wheatgrass is very low in calories but high in nutrients, making it a helpful addition to a healthy weight loss diet.
One study had obese participants take 100 ml of wheatgrass juice per day for 12 weeks. They lost an average of about 6 pounds (3 kg) more than the control group.
Wheatgrass is thought to promote weight loss through its ability to boost metabolism and burn fat.
May Enhance Digestion
The enzymes in wheatgrass may benefit digestion by aiding the breakdown of food and absorption of nutrients.
One study gave 21 people with ulcerative colitis 30 ml of wheatgrass juice per day. Nearly half saw improved symptoms and reduced bowel movements.
Easy to Add to Your Routine
Wheatgrass shots are simple to add to your diet. You can buy pre-made shots or juice wheatgrass at home using a juicer.
Two ounces per day is considered a reasonable amount to drink. Most people can tolerate this amount with minimal side effects.
Possible Side Effects and Precautions
When consumed in normal food amounts, wheatgrass is generally considered safe. However, drinking larger amounts in juice or supplement form may cause adverse effects in some people.
May Cause Nausea
Wheatgrass juice has a strong taste and odor that some people find unpalatable. The intensely potent flavor can cause nausea, particularly when consumed as a shot on an empty stomach.
Start with a small dose, like 1–2 ounces (30–60 ml) per day. Also, avoid taking wheatgrass shots before eating to minimize nausea.
May Cause Allergic Reactions
Wheatgrass can trigger allergic reactions in people sensitive or allergic to wheat products.
If you have a wheat allergy or gluten sensitivity, avoid wheatgrass shots altogether.
May Lower Blood Sugar Too Much
Animal studies report wheatgrass may lower blood sugar levels. Therefore, it may affect blood sugar control in people with diabetes if doses higher than 2 ounces (60 ml) per day are taken.
Monitor your blood sugar carefully if you take wheatgrass shots.
May Interact With Medications
Due to its effects on blood sugar, wheatgrass supplements may interact with medications used for diabetes. The antioxidants in wheatgrass may also interact with some chemotherapy drugs.
Additionally, wheatgrass absorbs heavy metals like lead and mercury from contaminated soils. So shots made from wheatgrass grown in contaminated areas may contain high levels of toxic heavy metals.
Talk with your healthcare provider before taking wheatgrass shots regularly, especially if you take medications or are undergoing chemotherapy.
How to Make Wheatgrass Shots
Wheatgrass shots can be easily made at home using just wheatgrass leaves and a juicer. Follow these simple steps:
- Harvest wheatgrass leaves when they reach 6–8 inches (15–20 cm) tall or cut them off right above the soil. Rinse well.
- Chop wheatgrass leaves into smaller pieces to fit through your juicer feed tube.
- Pass the wheatgrass pieces through your juicer. Mix the juice and pour into a shot glass.
- Drink the shot immediately after juicing for best results. Fresh juice only retains nutrients for up to 24 hours when refrigerated.
- Start with 1–2 ounces (30–60 ml) per day and work up from there. Take the shots before eating on an empty stomach to minimize nausea.
You can grow wheatgrass yourself at home or purchase grown wheatgrass at many health food stores.
The Bottom Line
Wheatgrass shots pack a nutritional punch, providing many vitamins, minerals and plant compounds in each ounce (30-ml) serving. They may offer health benefits like weight loss, blood sugar control, reduced inflammation and enhanced digestion.
However, wheatgrass shots may cause nausea, allergic reactions, low blood sugar and medication interactions in some people. Start with a small dose and be mindful of any adverse effects.
At the end of the day, wheatgrass shots are a quick, concentrated way to boost your nutrient intake and flood your body with antioxidants and beneficial plant compounds like chlorophyll.