Chlorophyll and magnesium are increasingly promoted on social media and in dietary supplement advertising as “miracle” tools for weight loss. They are often credited with detox effects, fat burning, and boosting metabolism. But how much of this is supported by science, and how much is simply marketing?
To clarify the issue, we spoke with Denis Borozdenko, Assistant Professor at the Department of Pharmacology of the Institute of Pharmacy and Medical Chemistry at Pirogov University, and Junior Researcher at the Department of Medical Chemistry and Toxicology, DKNews.kz reports.
What chlorophyll really is - and why it appears in supplements
Chlorophyll is familiar from school biology as the pigment that gives plants their green color. However, dietary supplements usually contain not natural chlorophyll, but a semi-synthetic, more stable and water-soluble form called chlorophyllin.
It is important to note that there is no direct scientific evidence proving therapeutic benefits of chlorophyll in humans. Some laboratory studies suggest antioxidant properties, but these results come from experiments on isolated cells - not from animal studies, and certainly not from clinical trials involving people.
Why leafy greens work better than chlorophyll supplements
Any positive effect people associate with chlorophyll is usually not due to the pigment alone. Leafy greens contain a combination of beneficial components, including:
- dietary fiber
- vitamins
- minerals
Together, these nutrients:
- support healthy bowel function
- contribute to overall wellbeing
- improve digestion
A good example is the Mediterranean diet, where large amounts of greens are part of a balanced lifestyle rather than a standalone supplement.
According to the expert, a single chlorophyll supplement does not have a significant effect on the body. Improvements in appearance or weight loss are only possible with proper nutrition and regular physical activity.
Can you overdose on chlorophyll?
Overconsumption of chlorophyll from natural foods is not possible. Eating large amounts of leafy greens does not pose a risk.
However, excessive intake of chlorophyll supplements can lead to side effects. The most common early signs include:
- changes in urine color
- changes in stool color
These symptoms are often the reason people seek medical advice.
Magnesium citrate: beneficial, but not a fat burner
Magnesium citrate is one of the most common and bioavailable forms of magnesium used in supplements. Magnesium is an essential mineral for the nervous system and the gastrointestinal tract.
However, its role in weight loss is frequently overstated.
From a pharmacological perspective, magnesium acts as a mild laxative. This is why mineral waters with high magnesium content are often used as first-line treatment for functional constipation.
It is important to emphasize that magnesium does not have fat-burning properties.
When magnesium actually helps
Magnesium can be beneficial for the central nervous system by:
- improving sleep quality
- reducing stress
- easing nervous tension
These effects may indirectly support weight loss by making it easier to maintain healthy eating habits and regular exercise, especially since stress and poor sleep often interfere with lifestyle changes.
At the same time, high doses of magnesium are not harmless. Possible side effects include:
- diarrhea
- sleep disturbances
- gastrointestinal discomfort
The main takeaway
Chlorophyll and magnesium citrate are not weight-loss products, but they can be useful components of a broader wellness plan that supports healthy weight management.
They may help:
- improve digestion
- enhance sleep quality
- reduce stress
These benefits can make it easier to follow the core principles of sustainable weight loss - balanced nutrition and consistent physical activity.
Ultimately, lasting results still depend on lifestyle changes, while supplements play only a supporting role.
