Top 10 Potential Alfalfa Leaf Benefits You Need to Know

Explore a dietitian’s guide to alfalfa leaf and its many potential benefits you may not know about.

— On Oct 10, 2022

Top 10 Potential Alfalfa Leaf Benefits You Need to Know

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You've probably seen fresh alfalfa sprouts sprinkled on top of your avocado toast or tossed into a salad, or maybe you've noticed alfalfa seeds being used in various recipes. But have you ever heard of alfalfa leaves? This part of the alfalfa plant is making its own quiet comeback in the wellness world, and for good reason.

Rich in protein, fiber, and essential vitamins and minerals, alfalfa leaf has caught the attention of health enthusiasts. Early studies suggest it may support immune function and aid in weight management. While more research is needed, many are turning to alfalfa leaf as a natural way to promote overall wellness.

One of the most convenient ways to incorporate alfalfa leaf into your daily routine is through a super greens powder like Live it Up. Not only do greens powders provide a safe, consistent dosage of alfalfa leaf, but they also deliver a blend of other healthful ingredients to support overall wellness. Keep reading to explore the potential benefits of alfalfa leaf and why it’s becoming a valuable addition to everyday diets.

Here are some potential health benefits of alfalfa leaves:

Supports digestion
Excellent source of antioxidants
Aids immunity and collagen production
May help bone health
High in phosphorus
High in iron
Linked to healthy weight management
May assist cognitive function
Supports skin health
Can aid healthy hair growth

"Or more than what I thought at least! I felt great after two weeks of taking it every day. I highly recommend this product if are looking for a holistic way of life."

Manny G, United States, November 2021

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What Is Alfalfa Leaf?

Alfalfa’s modern superfood status is no surprise, considering its history. Though it was originally used as livestock feed, alfalfa, or Medicago sativa, was common in traditional Chinese medicine and Indian ayurvedic medicine for hundreds of years.

Today, alfalfa is often thought of as an herb because of its earthy flavor. However, this perennial plant is part of the nutritionally rich legume family, making it a close cousin of lentils, beans, and quinoa.

While different parts of the plant are used in supplements, the leaf is especially valued for its dense concentration of vitamins and minerals. Alfalfa leaf contains essential nutrients like vitamins A, C, E, and K, as well as calcium, iron, magnesium, copper, and riboflavin. Typically, the leaves are dried and ground into powder form, making them easy to incorporate into green blends and dietary supplements.

What Are Alfalfa Leaves' Potential Benefits?

Alfalfa is often considered a superfood, but why? Here are ten benefits that alfalfa may offer:

1. Supports Digestion

Alfalfa leaf contains both dietary fiber and plant-based protein, two nutrients that can support digestion and help you feel fuller longer. While exact amounts may vary depending on how the leaf is processed, alfalfa leaf powders can be a convenient way to supplement these nutrients in your daily routine.

Diets rich in fiber and protein are associated with better digestive regularity. Incorporating alfalfa leaf as part of a balanced meal plan is one way to boost your intake of these key nutrients, especially if you're looking for more plant-based sources.

"As a dietitian, I often recommend high-fiber foods to my clients to help regulate digestion, feed healthy bacteria, and support overall gut health." ~Rachel Gargano, MS, RD, CSSD, CBS

2. Excellent Source of Antioxidants

One of the main nutritional benefits of leafy greens is that they are full of antioxidants. Studies have shown that this is also true of alfalfa extract.

Although this research is still in the experimental phase, there is evidence that supports the idea that the antioxidants found in alfalfa leaf extract may help the body fight free radicals, handle inflammation, and support immune function.

Whether consuming alfalfa leaf in supplement form or as part of a greens powder, this plant-based superfood provides another way to potentially reap the benefits of antioxidants.

3. Aids Immunity and Collagen Production

The essential nutrient vitamin C isn’t found only in carrots and oranges. Alfalfa leaves are a natural source of vitamin C, which plays a key role in supporting the immune system and fighting free radicals.

There is also evidence that suggests that vitamin C may support collagen production. Collagen is the protein that provides structure and support to protect the body’s many delicate systems, including skin, muscles, bones, and connective tissue. Collagen has been linked to healthy nails, hair, and skin.

4. May Help Bone Health

Alfalfa leaves are a good source of vitamin K, which plays a key role in building bone tissue and supporting bone health.

A study conducted on a range of female participants found that those with higher daily vitamin K intake were less likely to experience bone fractures than those with lower intake. For the elderly or those with conditions that weaken bones, incorporating alfalfa leaves into your diet is an easy way to help ensure sufficient vitamin K intake.

5. High in Phosphorus

Though this essential mineral may not be as popular as iron and zinc, phosphorus is crucial for strong bones and teeth, forming DNA and RNA, supporting healthy metabolism, and even fighting urinary issues.

Phosphorus may help reverse the bacterial growth caused by high calcium levels by binding to the calcium to circulate throughout the body and neutralize the acidic (and infection-prone) bacteria; this is why some experts have predicted that it may aid with UTIs.

Some experts surmise that phosphorus may also help reduce the likelihood of getting urinary stones. Because phosphorus isn’t produced by the body, it must be obtained through food.

One serving of alfalfa provides 70 mg of phosphorus. However, this is only 1.7% of the recommended daily intake, and you would need more of this mineral to meet your body’s needs.

6. High in Iron

Like phosphorus, iron is an essential mineral that must be obtained through food. A single serving of alfalfa leaf provides 0.96 mg of iron—about 50% of the recommended daily intake for some individuals, depending on age and sex.

Iron is essential for the production of red blood cells, converting food into energy (a process known as metabolism), and supporting a healthy nervous system. Iron deficiencies are common, especially among women, and may lead to a variety of health challenges, such as iron deficiency anemia in the most severe cases.

However, for most people, incorporating alfalfa or other vegetables into their diets ensures the body gets this vital mineral.

7. Linked to Healthy Weight Management

Alfalfa leaf is very low in calories, making it a possible addition to a healthy weight loss plan. Plus, alfalfa’s rich micronutrients can help ensure you’re getting the vitamins and minerals you need during a caloric deficit or increased exercise.

Alfalfa leaves are filled with fiber, which helps you feel full for longer without sudden cravings sneaking up later. Aside from its obvious appeal for people on a diet, there may also be potential metabolism-supporting properties of alfalfa. Although more data confirming alfalfa leaf’s metabolic effects on the human body is needed, early research suggests it may have promising potential.

8. May Assist Cognitive Function

Vitamin E, vitamin K, and folate are all nutrients found in alfalfa leaves that may help maintain cognitive function. Vitamin E contains antioxidants that protect the brain from free radical damage, and vitamin K has been linked to helping memory and mental performance. Similarly, folate may aid in the progression of cognitive decline in older adults.

Because of its neuroprotective properties, alfalfa leaf may help maintain healthy brain function, particularly in those experiencing age-related cognitive decline. While more research is needed, ensuring a proper balance of nutrients and minerals can help support cognitive health.

Did You Know? Alfalfa leaves contain a range of B vitamins, including folate, riboflavin, and niacin. These essential nutrients support cellular energy production, red blood cell formation, and overall nervous system health.

9. Supports Skin Health

Alfalfa leaves are high in nutrients, such as vitamin C, vitamin E, and chlorophyll, all of which are necessary for healthy skin. Vitamin C promotes skin firmness and elasticity by assisting with collagen production, whereas vitamin E provides antioxidant effects and protects the skin from free radical damage.

In addition, the zinc and chlorophyll in alfalfa leaves may help with inflammation, support wound healing, and combat acne and signs of premature aging. By supplying these essential nutrients, alfalfa leaf offers a natural way to support skin health from the inside out.

10. Can Aid Healthy Hair Growth

Alfalfa leaves are packed with vitamins A, C, and E, as well as iron and zinc, all key nutrients that can help support healthy hair. Vitamin C aids in iron absorption, supporting the oxygen flow to hair follicles, which is essential for growth. Vitamins A and E protect hair follicles, while zinc can help with hair loss. Together, these nutrients in alfalfa leaves may help nourish hair follicles and support stronger, healthier hair.

Did You Know? Some herbalists use alfalfa as a natural diuretic, and it's traditionally been used to help with urinary tract issues, such as kidney stones and UTIs. Alfalfa's diuretic properties may help flush out excess fluids and toxins, making it a natural option for supporting the body.

What Are the Side Effects of Alfalfa Leaves?

What Are the Side Effects of Alfalfa Sprouts? You’ve probably heard of the risks associated with eating raw alfalfa sprouts, or even contaminated alfalfa sprouts, which can lead to foodborne illness. Thankfully, consuming alfalfa leaves does not carry the same risks. While eating alfalfa sprouts may present some challenges, especially when it comes to food safety, alfalfa leaves offer a safer and equally beneficial alternative for boosting your wellness routine.

Like most foods, moderation is key. Though numerous possible benefits of alfalfa exist, it is an ingredient that experts recommend consuming in small quantities. Here is a closer look at some of the possible side effects of alfalfa leaves.

Reduce the effectiveness of blood thinners

For many people, the high levels of vitamin K found in alfalfa are one of its main benefits. However, studies show that large quantities of vitamin K may weaken the effectiveness of blood-thinning medications, making alfalfa a potentially harmful supplement for people taking these medications for blood clotting.

While small quantities of alfalfa are generally safe, it is best to avoid adding large amounts of alfalfa to your diet if you are taking blood-thinning medications. As always, it’s best to consult your healthcare provider to determine if alfalfa is safe for you.

Possible digestive discomfort

While alfalfa leaves are packed with beneficial nutrients, they also contain compounds that may cause digestive discomfort in some individuals, particularly when consumed in excess. If you experience bloating, gas, or other digestive issues, it may be best to limit your intake of alfalfa leaves or introduce them gradually into your diet. Using a greens powder that includes alfalfa as one of a variety of superfoods could help ensure digestive balance.

How to Use Alfalfa Leaves

Alfalfa leaves have a mild green flavor with slight sweetness and can easily be added to your diet in a variety of ways. One of the most common methods is through alfalfa supplements or greens powders, which often include alfalfa alongside other superfoods to help bridge nutritional gaps. These products are widely available at health food stores, making it convenient to incorporate alfalfa into your daily routine.

To take the guesswork out of your micronutrients, all you need to do is blend this superfood powder into a smoothie to experience the potential benefits of alfalfa. Be sure to check the ingredient label to add the proper dose and ensure you meet your intended nutritional goals.

Alfalfa leaf powder can also be sprinkled into soups, salads, or other meals to add a boost of nutrients without changing the flavor significantly. A recommended serving size of alfalfa leaves for most people is typically around 5 to 10 grams.

Why I Suggest Live it Up to Get Alfalfa Leaves in Your Diet

Incorporating superfoods like alfalfa into your daily routine can be challenging, especially when they're hard to find or come with a high price tag. That’s where a superfood powder like Live it Up Super Greens comes in.

This health food supplement includes alfalfa plus probiotics and other essential nutrients. Because these plant-based superfoods are blended together, Live it Up Super Greens makes it easy to get essential nutrients without any of the added sugars or preservatives in other dietary supplements.

Plus, you can avoid purchasing sprouts from grocery stores, which poses the risk of foodborne illness.

Just add one scoop to your daily smoothie or juice. Because the blend is filled with nutrient-dense ingredients, Live it Up Super Greens makes feeling, looking, and leading a healthy lifestyle a cinch.

Opting for Live it Up Super Greens also makes getting your greens delicious. Whether you are kale-adverse, can’t stand the smell of nutritional supplements, or don't want to worry about buying sprouts, Live it Up Super Greens packs delicious minty flavor so that eating healthy isn’t a chore.

Frequently Asked Questions About Alfalfa Leaf

Though experts believe that there are numerous potential benefits of consuming alfalfa, further research is needed to solidify these claims. That’s why we answered some of the most frequently asked questions.

What is alfalfa leaf used for?

Since one serving of alfalfa contains protein, fiber, vitamin K, beneficial plant compounds, and essential minerals like iron and phosphorus, alfalfa is often consumed as a dietary supplement. Some experts believe alfalfa may support healthy weight management, cognitive function, skin health, and more.

Is alfalfa leaf good for you?

Yes, alfalfa leaf can be a nutritious addition to your diet (just be wary of bacterial contamination in raw sprouts, which can pose health risks). This plant is rich in vitamins A, C, E, and K, as well as minerals like iron, zinc, and phosphorus. These nutrients support key functions in the body, including immune health, skin appearance, and nutrient absorption. While alfalfa leaf is generally safe for most people in moderate amounts, it’s always a good idea to check with your healthcare provider if you have any health conditions or take medications that could interact with its nutrient content.

How much alfalfa leaf should you take per day?

There’s no official recommended daily dose for alfalfa leaf, but most experts suggest consuming it in moderation (roughly 5-10 grams a day), especially in supplement form. Alfalfa is nutrient-dense, so small amounts, like those found in greens powders or herbal teas, are usually enough to support health.

What does alfalfa do for gut health?

Alfalfa leaf contains fiber, chlorophyll, and antioxidant compounds that may support a healthy gut. Its fiber helps promote regular bowel movements and supports the growth of beneficial gut bacteria. Chlorophyll may also play a role in aiding inflammation in the digestive tract. While more research is needed, alfalfa’s nutrient profile suggests it can be a helpful addition to a gut-friendly diet when consumed in moderation.

Who should not take alfalfa leaf?

People taking blood-thinning medications or those with sensitive digestive systems may want to limit their intake, as alfalfa’s high vitamin K content and fiber can cause issues in some cases. Check with your healthcare provider to make sure it’s a good fit for your needs.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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