The Top 9 Benefits of Wheatgrass, a Nutritionist’s Perspective

In recent years, wheatgrass has become a popular health supplement. Learn about how it may benefit you in this dietitian guide.

By Lena Bakovic, RDN, CNSC

— On Feb 25, 2025

In this article:

Whether you're new to the world of health foods or are well-familiarized with the lingo, odds are you've heard of wheatgrass. As a registered dietitian, I am regularly fielding questions about wheatgrass juice and powdered supplements from my clients.

Research shows that this highly nutritious plant is packed with incredible potential health benefits due to its rich concentration of essential vitamins and minerals. When taken as a part of a balanced diet, this superfood may support overall wellness, digestion, and immunity, among other areas of your health.

Below, I’ll dig into some of the amazing purported health benefits of wheatgrass, plus how to take wheatgrass supplements and possible side effects.

Potential wheatgrass benefits at a glance:

May reduce inflammation
Supports immune health
Antibacterial properties
May support cognition
Promotes digestive health
May help regulate hormones
May promote circulation
Supports metabolism
Supports healthy hair

What Is Wheatgrass?

This popular superfood has been consumed for centuries for its nutrient-dense properties. But what, exactly, is wheatgrass? Wheatgrass is harvested from a young wheat plant approximately 7 to 10 days after sprouting. Though the superfood comes from wheat, it is often gluten-free when harvested without the seeds.

According to a study published in the Journal of Food Science and Technology, wheatgrass is a good source of holistic nutrients, including:

Vitamins A, C, E, K, and B vitamins
Minerals like potassium, iron, and phosphorus
Enzymes
Amino acids

One of the most notable nutritional components of wheatgrass is the presence of chlorophyll, which constitutes roughly 70% of the plant and offers a number of potential health benefits. For example, a 2024 study suggests that chlorophyll may help with weight management, fight bad breath, manage the effects of aging, and support immunity. Let’s dive in!

Top 9 Benefits of Wheatgrass

Wheatgrass possesses numerous potential health benefits due to its antioxidant, antibacterial, and anti-inflammatory properties. Below, we’ll take a closer look at 9 specific advantages of this powerful superfood.

1. May Reduce Inflammation

According to some research, wheatgrass may help reduce inflammation. A study published in the Journal of Biologically Active Products from Nature suggests that the high levels of antioxidants present in wheatgrass may help to protect the body against harmful toxins, reactive oxygen species, and free radicals, all of which can lead to oxidative stress and inflammation.

2. Supports the Immune System

Wheatgrass may help stabilize the body’s red and white blood cell count, which supports a strong immune response. In a 2004 study published in the Indian Pediatrics journal, wheatgrass was found to stabilize platelet levels in patients who were reliant on blood transfusion. However, with the help of wheatgrass, some patients required fewer transfusions. Of course, more research is needed to support this claim.

The rich vitamin and mineral content of wheatgrass is also likely to support your immune system. Vitamin C, zinc, B vitamins, and amino acids are all linked to immunity, helping the body to fight illnesses faster.

Give your immune system added support by drinking wheatgrass juice during flu season or when exposed to the flu, the cold, or other illnesses.

3. Contains Antibacterial Properties

The chlorophyll in wheatgrass has antibacterial properties, which may aid in managing lesions or burns by helping to protect against infection. When applied topically, it may promote quicker wound recovery compared to silver sulfadiazine.

The antibacterial properties of wheatgrass are not just topical; research suggests that wheatgrass juice may support your entire body’s natural defenses against bacteria, such as helping with bad breath.

4. May Support Mental Performance

The vitamin B complex in wheatgrass may help manage anxiety and mental health. With its anti-inflammatory properties, wheatgrass may also assist with memory and brain function. Wheatgrass may also enhance hand-eye coordination and cognitive performance.

5. Promotes Healthy Digestion

Wheatgrass has enzymes and fiber, which aid in the digestion of food, waste removal, and nutrient absorption. By helping your body process foods that would otherwise linger in your gut, wheatgrass can support a regulated digestive system. Wheatgrass may also aid your body's digestive processes, helping with gas, bloating discomfort, and stomach upset.

6. May Help Regulate Hormones

Chlorophyll, one of the primary components of wheatgrass, may help with hormone regulation. Some studies suggest that chlorophyll can support the hormones that control everything from appetite to organ function and mood. Although more research is needed to confirm the direct link between chlorophyll and hormone regulation, let alone the link between wheatgrass and hormones, taking chlorophyll-rich wheatgrass supplements may still support these areas of your health.

7. Supports Circulation

Wheatgrass may help athletes support the quantity of oxygen in their blood, making it an excellent way to aid circulation. One study by Mercyhurst College discovered that ingesting wheatgrass juice 20 minutes before exercise increased the number of oxygenated red blood cells. Additionally, this resulted in enhanced oxygen recovery following training.

8. Supports Healthy Metabolism

Regularly drinking wheatgrass juice can possibly support a healthy metabolism due to the plant’s high levels of B vitamins, fiber, and chlorophyll. B vitamins in particular are essential for transforming food into energy that the body can use, making wheatgrass a powerhouse ingredient for metabolic support.

Though more human studies are needed to confirm the specific ties between wheatgrass and weight maintenance, adding wheatgrass juice into your daily routine is an excellent way to help your body get the nutrients it needs to feel energized and satiated throughout the day.

9. Aids Healthy Hair

Lastly, a study published in the International Journal of Creative Research Thoughts found that wheatgrass may help eliminate dead skin cells from the scalp and encourage hair growth when consumed regularly or applied topically. Adding a teaspoon of powder to your shampoo may strengthen the roots and repair hair damage. Apply wheatgrass powder mixed with water to help with dandruff or dry, itchy scalp.

How to Take Wheatgrass

Wheatgrass can be grown at home or purchased from health food stores and most grocery stores. Plus, some smoothie shops sell organic wheatgrass shots as an additive to your favorite healthy beverage.

If you purchase a wheatgrass supplement from the store, it will likely be packaged as a powder or in capsules. Wheatgrass powder is one of the easiest ways to consume wheatgrass since it can simply be mixed into a glass of water to make a wheatgrass juice or added to a smoothie or juice of your choosing.

Another popular way to take wheatgrass is by finding a super greens dietary supplement that uses wheatgrass in its blend. Live it Up Super Greens includes powdered wheatgrass, spirulina, kale, burdock root, and other good-for-you ingredients. This formula offers the potential benefits of wheatgrass plus those of other superfoods and probiotics.

If you grow wheatgrass at home or buy it raw at the grocery store, you might experiment with including it in your regular meals. Though the plant can have an overwhelming grassy flavor for some people, you could try incorporating these recipes to help balance the flavor:

Salad dressings
Dips like guacamole and hummus
Fruity cocktails or mocktails
Cupcake frosting or chocolate truffles
Soups

Wheatgrass Nutrition in Each Serving

An 8-gram serving of organic wheatgrass powder includes the following nutrients, according to the United States Department of Agriculture (USDA):

Calories: 25
Protein: 1g
Carbohydrates: 6g or 2% daily value (DV)
Fiber: 4g or 14% DV
Calcium: 24mg
Iron: 1mg or 6% DV
Vitamin K: 86mg, or 70% DV

Wheatgrass Side Effects

Although using wheatgrass is generally regarded as safe, in certain cases, some people may experience side effects. Depending on your health and any underlying health concerns, side effects of wheatgrass may include:

Constipation or digestive upset
Appetite loss
Nausea
Gluten reactions

Many are surprised to learn that wheatgrass is a newly sprouted, gluten-free wheat plant. However, gluten is present in wheat plant seed kernels. If trimmed at the appropriate time, wheatgrass should not have gluten. However, there is a potential for cross-contamination if the plant is not harvested properly. Gluten-sensitive people should be sure to buy their wheatgrass from certified gluten-free producers like Live it Up to avoid the risk of adverse reactions.

Like with all supplements, it is important to remember that wheatgrass juice is not a cure or substitute for medical care. Though evidence supports that wheatgrass may help with various health concerns, it should never take the place of medical treatment. Always consult your healthcare professional before taking a new supplement or if you experience any health issues.

Consider Trying Live it Up

As more people seek natural ways to improve their health and wellness, wheatgrass juice has become known for its many potential benefits, and health enthusiasts continue praising it for its many possible advantages. From potentially helping the body fight inflammation to supporting immunity, this superfood may provide your body with the vitamins and minerals needed to feel your best.

Live it Up Super Greens is a potent blend of 20+ superfoods and organic vegetables like wheatgrass. It’s vegan, gluten-free, nut-free, and 100% all-natural without fillers, colors, or artificial additives. Coming in two delicious flavors, this greens powder was designed to help you meet your health goals and support your body’s digestion, energy, and immunity. And with our flexible subscription and money-back guarantee, there’s no risk in trying Super Greens for a super boost to your nutrition.

Frequently Asked Questions

It can be hard to make sense of all the health information out there. To help you out, find evidence-backed answers to some of the most common wheatgrass questions below.

What does wheatgrass do to your body?

Wheatgrass provides your body with essential vitamins, minerals, enzymes, and antioxidants. Together, these micronutrients support your body’s overall health and wellness. Wheatgrass benefits may include immune support, possible metabolism support, skin and hair health, inflammation support, and mental wellness. If you have any underlying health conditions, it’s best to consult your health practitioner before adding wheatgrass supplements to your daily routine.

Is wheatgrass high in magnesium?

Though wheatgrass contains magnesium, due to the presence of chlorophyll in this superfood, it is not as high in magnesium as other foods. A 2024 study reported that 100g of wheatgrass contained 64.107 ppm (parts per million) of magnesium. Though this amount is not insignificant, it is not one of wheatgrass’s prominent minerals.

Is wheatgrass good for the immune system?

Yes, wheatgrass is good for immunity because of its rich vitamin and mineral content. Vitamins C, D, and K all support the body’s ability to fight illnesses. Additionally, wheatgrass juice is a wonderful source of calcium and zinc, both of which facilitate immune function by sending oxygen to your cells and regulating cell function.

Is it OK to drink wheatgrass every day?

Yes, but it’s best to consult your health practitioner or a registered dietitian before adding wheatgrass supplements to your daily routine. Though most people consume wheatgrass with little to no side effects, some people may experience nausea, constipation, appetite loss, or have a gluten reaction.

Follow the directions printed on the container of your supplement to get the proper dose. There is not enough research available to provide an exact daily dosage for wheatgrass, so listen to your body and talk with your doctor if you’re concerned about adding wheatgrass to your diet.

Does wheatgrass heal the gut?

Wheat grass does not heal the gut. Though this superfood ingredient is a great source of essential vitamins, minerals, enzymes, and fiber, there is not sufficient scientific evidence to suggest that wheatgrass “heals” the gut. It’s important to know that wheat grass may help support gut health if taken alongside a well-rounded, regular diet, but more research is needed to verify the effect this ingredient has on the gut.

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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