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From sunburns to bug bites, aloe vera gel can be found in most medicine cabinets. Because of its vitamin E content, it’s ideal for soothing skin. But what if you could reap the pros of the plant in other ways? It turns out, aloe vera juice benefits may help boost your health.
Meet the experts: Mia Syn, R.D.N, a registered dietitian based in Charleston, SC; and Jen Silverman, a holistic nutrition specialist based in Bethesda, MD
Before you run to your nearest grocery store, it’s important to note that there are typically two types of aloe vera juice: whole leaf and inner fillet. Both may have laxative effects, but the whole leaf may be too strong, thanks to its latex, also known as aloin. “Choose aloe vera juice made from the inner fillet rather than the whole leaf,” says Mia Syn, R.D.N, a registered dietitian based in Charleston, SC. The inner fillet excludes the latex, reducing the risk of unwanted laxative effects,” she says.
Ahead, Syn and Jen Silverman, a holistic nutrition specialist based in Bethesda, MD, share the health benefits of aloe vera juice and what to keep in mind before adding it to your routine.
Aloe vera juice benefits
If you’re curious about drinking aloe vera juice, some of its benefits may include:
Contains vitamins and minerals
Aloe vera is packed with nutrients to help support your body. “Aloe vera contains vitamins A, C and E, which act as antioxidants and help protect the body from oxidative stress, says Syn. It also contains minerals essential for good health including calcium, chromium, copper, iron, manganese, potassium and zinc,” she adds.
Relieves constipation
Since aloe vera juice can have laxative effects, it can be a quick fix for improving bowel regularity. However, Syn notes that drinking aloe vera juice should not be used as a long-term solution for constipation. Always consult with your healthcare provider to see what’s best for you. And as mentioned above, stick with the inner fillet version of aloe vera juice and start small.
Boosts skin health
Drinking aloe vera juice offers hydration, according to the Cleveland Clinic, which notes that one of the catalysts of acne is dehydration. So, since aloe vera juice hydrates from the inside out, it may help address skin concerns.
Aids in blood sugar management
A small 2015 study concluded that the use of aloe vera extract in prediabetic patients may help patients’ blood sugars get back in range within four weeks. After giving patients different doses of aloe vera extract capsules, the results showed a significant reduction in fasting blood glucose levels. However, this is based on capsules, not juice, and more research needs to be done to understand the long-term benefits of the plant in people with diabetes.
Addresses inflammation
Because of its antioxidant properties like vitamins C and E, aloe vera may act as an anti-inflammatory. “Antioxidants in general are going to be healing because they’re killing the free radicals you may get from air pollution, cigarette smoke, or alcohol,” says Silverman. “If oxidative stress has harmed your body, your skin, or your stomach, any antioxidant is going to help repair that,” she says. Therefore, Silverman notes, drinking aloe juice may promote an anti-inflammatory response in your body.
Full of antioxidants
Aloe vera’s antioxidant properties play a role in its benefits. “Aloe vera juice contains vitamin C which helps support immune function,” says Syn. Both Syn and Silverman note that aloe vera may help boost your immune system by promoting healing when taken orally.
Helps alleviate heartburn
A small 2015 study found that participants who took aloe vera syrup saw a reduced frequency of GERD symptoms in those with the acid reflux condition.
May support heart health
A study conducted in 2024 showed that the participants who drank aloe vera juice enriched with acemannan (a property found in aloe vera gel) significantly reduced the post-meal elevation of serum triglyceride (a type of fat that circulates in the blood). More research, though, is needed.
How much aloe vera juice should you drink?
When adding aloe vera juice to your diet, it’s important to start small. “Two ounces a day, which is around 60 or so milliliters, would be enough,” says Silverman. And be mindful of how your entire body responds, she adds.
Who should avoid aloe vera juice?
“Oral aloe is not recommended during pregnancy because it may stimulate uterine contractions, while nursing mothers should also use caution, as aloe can sometimes cause digestive issues in breastfeeding infants,” warns Syn. Also, if you have gastrointestinal issues like IBS or Crohn’s, Silverman suggests avoiding it altogether as it can worsen symptoms.
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