8 health benefits of lemon juice

You know what they say: When life hands you lemons, study the juice for its most intriguing health benefits. Because, all proverbial sayings aside, fresh lemon juice has a lot to offer. According to the U.S. Department of Agriculture (USDA), it has plenty of vitamin C, plus nutrients like potassium, vitamin B6, citric acid, and a smattering of other powerful antioxidants—all in just 6 calories per ounce. 

The internet is swirling with myths about lemon juice’s detoxifying power (we’ll get to that soon), but there are still some very real reasons to include it in your diet. 

8 health benefits of lemon juice

It might be sour, but lemon juice has several sweet research-backed benefits. Here are eight of its most compelling. 

1. It’s rich in vitamin C and other antioxidants

Many people start taking vitamin C (ascorbic acid) as soon as they feel a cold coming on. But they might want to also consider reaching for a lemon instead. According to the USDA, no-pulp, not-from-concentrate orange juice has 30.5 milligrams (mg) of Vitamin C per 100 grams, while the same amount of freshly squeezed lemon juice has 38.7 mg of vitamin C. 

Vitamin C isn’t just an immune system booster. As an antioxidant, it also helps create collagen and certain neurotransmitters and fights free radicals—which cause oxidative stress and have been linked to various diseases. Lemon juice also boasts a significant concentration of flavonoids. These polyphenolic compounds, which are present in most citrus fruits, have shown abundant health benefits, including anti-inflammatory, antiviral, and even anticancer properties.

2. It can stifle bacteria

Some ancient physicians used lemons on open wounds as an antiseptic, and they were onto something. Lemon juice has shown an ability to inhibit illness-causing bacteria like salmonella, staphylococcus, shigella, and citrobacter. It’s also shown some effectiveness in blocking the growth of bacteria that can cause diarrhea. 

“Because of its acidity and flavonoids, lemon juice has antibacterial properties against many types of pathogens, including those that can cause urinary tract infections and E. Coli, which leads to food poisoning,” says Kaytee Hadley, founder of Holistic Health and Wellness. “Remember, though, lemon juice doesn’t kill all bacteria, so it’s not the best option for cleaning after handling raw meat and other places where bacteria thrive.”  Lemon juice may help decrease bacterial count, but don’t rely on it if you have an infection. An antibiotic may be the only way to treat it.

3. It might help stabilize blood pressure

Lowering blood pressure is a multi-pronged effort, one that typically involves diet, exercise, and other lifestyle changes. So, even though lemon juice isn’t a silver bullet for high blood pressure issues, it could be part of a holistic solution. Citric acid may help dilate the blood vessels, according to one study, which can lower blood pressure. 

Those antihypertensive effects could be even greater when combined with regular exercise, and another study showed that daily lemon juice consumption and walking both helped lower blood pressure in middle-aged women. The more walking and more lemon juice consumed resulted in the more the blood pressure dropped. The research was unable to separate the two to confirm whether it was the walking, the lemon juice, or both that decreased blood pressure. 

4. It can aid digestion

Some of lemon juice’s weight loss benefits have been exaggerated (see below), but it can still aid in digestive health. “The citric acid in lemons may help improve digestion by interacting with enzymes and enhancing the breakdown of food in the digestive tract,” says Trista Best, a registered dietitian at Balance One Supplements. 

According to Hadley, “Lemon juice speeds up digestion and signals the gut to make more stomach acid and other secretions that aid in breaking down food so you can better digest and absorb the nutrients you’re eating.”  

Lemons also contain fiber, specifically one called pectin, which can help feed beneficial gut bacteria. However, you can only get this fiber by eating the pulp of the lemon. Also, some people swear by small doses of lemon juice for gastroesophageal reflux disease, but there’s little scientific evidence behind it, and others find that the acidity can make their heartburn or reflux worse. 

5. It might reduce stroke risk

Flavanones, a type of flavonoid found in citrus fruits, may reduce the risk of ischemic stroke in women. One American Heart Association study found that women who consumed citrus fruit had a 19% lower risk of ischemic stroke than women who didn’t.

Lemons have relatively high flavanone content compared to some other citrus fruits. Even though some are only found in lemon peel and its extracts, you can get them from its juice, too. 

6. It may help prevent anemia

Iron helps create hemoglobin—an essential red blood cell protein that carries oxygen throughout the body—and myoglobin, which delivers oxygen to muscles. That said, you can eat all the iron-rich foods in the world, but it won’t matter unless the body can absorb iron effectively. That’s where vitamin C comes in. 

The body absorbs meat-derived iron pretty well but has more trouble with plant-derived iron. Vitamin C can help the body absorb more iron from plant sources in the digestive tract. A recent study found that iron and 100 milliliters of laboratory lemon juice, administered separately, could help prevent anemia in young women. However, another study suggested that an iron supplement alone was as effective as iron and vitamin C supplements taken together for people who already had anemia. 

7. It can fend off kidney stones

Kidney stones are formed in the urinary tract when urinary minerals build up, and they’re quite literally a pain. Citric acid contains citrate, which binds to calcium in the urine, reducing its saturation and helping stop stones from forming or growing—and lemon juice contains more citric acid than nearly any other fruit. For people who have a history of kidney stones, working lemon juice into a daily diet is a research-backed way to reduce the risk of kidney stone formation. 

The National Kidney Foundation recommends 4 ounces of lemon juice per day to prevent kidney stones.

8. It might contribute to glowing skin

Two of the biggest detriments to skin health are reduced collagen and dead cells. Collagen contributes to skin elasticity, moisture, and volume—and vitamin C can promote its production. Lemon juice is also a natural astringent, so it may help exfoliate the skin and remove dead cells. That said, applying such an acidic substance directly to the face can cause burning and irritation, so it’s better to dilute it in water or honey. 

Myths about drinking lemon juice

Anyone perusing the internet’s many health claims about lemon juice might come away with the idea that it’s a miraculous cure-all. Unfortunately, that’s not the case. While it has a lot of potential benefits, they’re often mild. The benefits of lemon juice are most easily achieved when incorporated with other habits in an overall healthy lifestyle. That said, let’s bust a couple of the most prevalent lemon juice myths. 

Myth #1: Lemon juice speeds up weight loss

Lemon juice’s contributions to weight loss aren’t completely unfounded. For example, “Lemon juice may contribute to weight loss indirectly as it contains pectin fiber, which can promote a feeling of fullness and potentially reduce overall calorie intake,” says Best. However, “The idea that lemon juice directly speeds up weight loss can be considered a bit of a myth.”

Plus, despite its potential benefits, Best says lemon juice isn’t a magical weight loss solution on its own. “Any significant weight loss requires a combination of factors such as a balanced diet, regular physical activity, and overall lifestyle choices. Relying solely on lemon juice without addressing other aspects of a healthy lifestyle is unlikely to produce substantial weight loss results.”

Myth #2: Lemon juice with olive oil or cayenne pepper will clear out toxins

“Most people have the concept of ‘cleanses’ all wrong,” Hadley says. “Yes, we accumulate toxins by living. And yes, the body needs to detox. But the good news is that your body is doing this every day in your liver, kidney, gut, lymphatic system, skin, and other major organs!”

Best agrees that these “cleanses” might seem healthy but are actually the opposite. “While they may lead to short-term weight loss due to reduced calorie intake, they lack scientific evidence supporting long-term efficacy. The lemon juice component may contribute some vitamins and antioxidants, but extreme or prolonged cleanses can be nutritionally imbalanced and potentially harmful. The use of cayenne pepper or olive oil may have digestive effects but isn’t a sustainable or healthy approach to weight management.”

A healthier, more effective alternative, according to Hadley, is making healthy lifestyle choices to support the body’s natural detoxification pathways. Her recommendations include walking 10,000 steps every day, getting at least seven hours of sleep each night, exercising three or more days per week, eating cruciferous vegetables, and staying hydrated. 

Lemon juice side effects

Most of the time, lemon juice is perfectly safe. There’s no evidence that it will interact with medications or supplements. And, when consumed in moderation, its potential side effects are few. However, lemon juice is highly acidic, so it can wear down tooth enamel over time. It may also worsen acid reflux or cause gastrointestinal symptoms like nausea and upset stomach in higher doses.

Ways to incorporate lemon juice into your diet

Lemon water is all the rage, and while it isn’t a weight loss miracle like some say, it’s still a great way to stay hydrated while reaping the proven benefits of lemon juice. And lemon juice is a delicious addition to many dishes, too. Try adding it to homemade salad dressings, smoothies, or other drinks for a little burst of acidity. A squeeze of lemon can also spruce up a plate of sauteed vegetables, seafood, or chicken. 

Making homemade lemonade isn’t a bad option either, but beware about adding too much sugar since it’s detrimental to a healthy diet. No matter how you use it, though, opt for fresh-squeezed instead of bottled since bottled lemon juice has preservatives, less flavor, and fewer health benefits due to the pasteurization process, which kills some enzymes and nutrients. And don’t forget to consume it in moderation to avoid possible side effects.