What in the World? Lemon Water and Why We Drink It

It's the new miracle cure. It cures everything, will make you lose weight, remove old scars and add ten years to your life. Yeah, no.  Lemon water does have a great many benefits to your body, but let's stick with Science here folks.  

Parts of this article are taken directly from my research articles. (I also don't sound nearly as smart as these guys). At the bottom of the article is a list of works cited to help continue the research, if you want.  Believing everything you read on the internet is not the best thing.  Don't believe me, research it. Read more than one article. There are some snake oil salesmen out there, and they are looking for you. 

“We know lemons are high in vitamin C which is essential for normal growth and development (2).  A single lemon contains around 30-40 mg of vitamin C (3) (in comparison an orange contains around 80-90 mg of vitamin C).  

Vitamin C has been studied extensively and shown to have a myriad of health benefits from protecting against prenatal problems, cardiovascular disease, eye diseases, skin wrinkles, and immune system deficiencies (4).

It acts as an antioxidant and helps protect cells from damage caused by free radicals (5).

If you’d like to go down the rabbit hole of vitamin c start with this fact sheet, as we’ll be focusing on some of the more unique properties of lemon water.

1. Lemon Water as Detox and Cleanse

·         As published by Dutch researchers in a 2002 edition of the European Journal of Nutrition, lemon peels and the waste stream of the lemon peels are effective in lowering blood and liver cholesterol levels. Although performed on animal subjects, these results insinuate that lemon peel consumption could be beneficial to those with fatty liver disease.

·         As published by Indian researchers in a 2005 edition of BMC Pharmacology, hesperidin (a citrus bioflavonoid found in lemons) demonstrates the ability to protect the liver from damage. After administration of CCl4 (a well known liver toxin), the authors concluded that hesperidin demonstrates a protective effect on the liver (6).

2. Improve Digestion with Lemon Water

Foods can influence our urine pH.  Foods don’t influence our blood pH.  The kidneys – not bone – regulate blood pH

Clinical trials do not support the acid-ash hypothesis of osteoporosis

Observational studies do not support the acid-ash hypothesis of osteoporosis

This is the first benefit that comes to mind when it comes to lemon water, and usually the most overstated.  We’ve cited a few scientific sources that give true insight on the potential for lemon water as a natural detox.

Not surprisingly, the amount of urine is increased when drinking Lemon water; however, lemon water brings with it the primary compound known as Citrate.

This is a naturally-occurring inhibitor of toxins (which can build up in the form of crystals in the body).  The Citric acid enhances your body’s ability to naturally flush out these unwanted toxins.  Toxins come into our systems through various sources from the air we breathe to some of the foods we eat. Two of the more well known studies shed some light on the use of lemon as a cleanse:

Our liver is where we filter everything we consume and neutralize many toxins.  We’ve covered the various methods of cleansing with related products like apple cider vinegar.

These studies shed light on the lemon’s ability to enhance the liver’s function of filtering out unwanted toxins.

The main premise behind lemon water as a detox revolves around its ability to enhance your bodies enzyme function and stimulate the liver.  

Studies indicate that in cases where toxins have built up in the body, the lemon juice and peel have cleansing properties. Using lemon water, especially after meals may help you lower the amount of toxins in your body.

Citrus flavonoids are the primary cause of improved digestion when drinking warm lemon water.  They aid in the assimilation of food, help prevent fatty liver, decrease chances of cardiovascular disease, fat-lowering, and reduced insulin sensitivity.  This has to do with it’s ability to inhibit certain synthesis of fat in the body (7).

Citrus flavonoids act as a great digestive tonic, with appetite suppressing abilities (8).  It has also been shown to calm an upset stomach or mild indigestion.  This has to do with the hydrochloric acid in your stomach that start the process of breaking down your food.  It is believed the citrus flavonoids in lemon water support the hydrochloric acid in the stomach in breaking down food (9).

The best way to utilize lemon water as a digestion aid is to also include the zest of the lemon which will improve the good bacteria in your gut.

Before I start dismantling this theory, I want to acknowledge a couple things they get right. First, foods do leave behind acid or alkaline ash. The type of ‘ash’ is determined by the relative content of acid-forming components such as phosphate and sulfur, and alkalis such as calcium, magnesium, and potassium. (1, 2) In general, animal products and grains are acid forming, while fruits and vegetables are alkali forming. Pure fats, sugars, and starches are neutral, because they don’t contain protein, sulfur, or minerals.

It’s also true that the foods we eat change the pH of our urine. (3, 4) If you have a green smoothie for breakfast, for example, your pee a few hours later will likely be more alkaline than that of someone who had bacon and eggs. As a side note, it’s also very easy to measure your urine pH, and I think this is one of the big draws of the alkaline diet. Everyone can probably agree that it’s satisfying to see concrete improvements in health markers depending on your diet, and pH testing gives people that instant gratification they desire. However, as you’ll see below, urine pH is not a good indicator of the overall pH of the body, nor is it a good indicator of general health.

Proponents of the alkaline diet have put forth a few different theories about how an acidic diet harms our health. The more ridiculous claim is that we can change the pH of our blood by changing the foods we eat, and that acidic blood causes disease while alkaline blood prevents it. This is not true. The body tightly regulates the pH of our blood and extracellular fluid, and we cannot influence our blood pH by changing our diet. (5, 6) High doses of sodium bicarbonate can temporarily increase blood pH, but not without causing uncomfortable GI symptoms. (7, 8) And there are certainly circumstances in which the blood is more acidic than it should be, and this does have serious health consequences. However, this state of acidosis is caused by pathological conditions such as chronic renal insufficiency, not by whether you choose to eat a salad or a burger. In other words, regardless of what you eat or what your urine pH is, you can be pretty confident that your blood pH is hovering around a comfortable 7.4.

A more nuanced claim has been proposed specifically regarding bone health, and this hypothesis is addressed somewhat extensively in the scientific literature. It supposes that in order to keep blood pH constant, the body pulls minerals from our bones to neutralize any excess acid that is produced from our diet. Thus, net acid-forming diets (such as the typical Western diet) can cause bone demineralization and osteoporosis. This hypothesis, often referred to as the ‘acid-ash hypothesis of osteoporosis,’ is what I will discuss for the rest of this article. I’ll address some of the other health claims in part two.

While more reasonable than the first claim, the acid-ash hypothesis seems to completely disregard the vital role the kidneys play in regulating body pH. The kidneys are well equipped to deal with ‘acid ash.’ When we digest things like protein, the acids produced are quickly buffered by bicarbonate ions in the blood. (7) This reaction produces carbon dioxide, which is exhaled through the lungs, and salts, which are excreted by the kidneys. During the process of excretion, the kidneys produce ‘new’ bicarbonate ions, which are returned to the blood to replace the bicarbonate that was initially used to buffer the acid. This creates a sustainable cycle in which the body is able to maintain the pH of the blood, with no involvement from the bones whatsoever.

Thus, our understanding of acid-base physiology does not support the theory that net acid-forming diets cause loss of bone minerals and osteoporosis. But just for argument’s sake, let’s say that our renal system cannot handle the acid load of the modern diet. If bones were used to buffer this excess acid, we would expect to see evidence of this taking place in clinical trials. Alas, that is not the case.

At first glance, some of the studies may look convincing, because higher acid diets often increase the excretion of calcium in the urine. Some researchers assumed that this extra calcium was coming from bone. (8) However, when calcium balance (intake minus excretion) was measured, researchers found that acid-forming diets do not have a negative effect on calcium metabolism. (9) Some studies found that supplementing with potassium salts (intended to neutralize excess acid) had beneficial effects on markers for bone health, which would tend to support the acid-ash hypothesis. However, these results were only observed in the first few weeks of supplementation, and long-term trials did not find any benefit to bone health from these alkalizing salts. (10)

Finally, even though the hypothesis holds that higher intakes of protein and phosphate are acidifying and therefore detrimental to bone health, multiple studies have shown that increasing protein or phosphate intake has positive effects on calcium metabolism and on markers for bone health. (11, 12) Summarizing the clinical evidence, two different meta-analyses and a review paper all concluded that randomized controlled trials do not support the hypothesis that acidifying diets cause loss of bone mineral and osteoporosis. (13, 14, 15)

So, it appears that neither physiology nor clinical trials support the acid-ash hypothesis of osteoporosis. But again, just for argument’s sake, let’s suppose that these trials are imperfect (which they are, of course; no science is perfect!), and thus we can’t depend on their conclusions. If the acid-ash hypothesis of osteoporosis were true, we would expect to see an association between net acid-producing diets and osteoporosis in observational studies. Yet again, this is not the case.

Observational studies have not found a correlation between dietary acid load and bone mineral density (BMD) or fracture risk, nor have they found a correlation between urine pH and BMD or fracture risk. (16, 17, 18) Additionally, higher protein intakes are correlated with better bone health in multiple studies, even though high-protein diets are generally net acid forming. (19) In fact, animal protein in particular (the most acid-forming food of all) has been associated with better bone health. (20,21) Imagine that! One study included in a recent meta-analysis did find an association between higher protein intake and greater risk for fracture (22), but compared to the numerous more recent studies showing the opposite, this evidence isn’t very strong. Overall, the acid-ash hypothesis of osteoporosis is not supported by physiology, clinical trials, or observational data.

4. Weight loss/Appetite Suppressant

We’re approaching this claim with caution since any new health fad that becomes popular can get turned into a “fat burning miracle”.

There is a lack of scientific research that supports the claim of weight loss fully, however this doesn’t mean the claims are false, simply that additional research is needed (13).

One of the studies that does exist was not a human trial but did show significantly reduced weight gain when a diet high in fat was being consumed (14).  Most people whether they want to admit it or not fall in the high fat diet category.

Pectin and polyphenols are the main substances found in lemons that have more research available showing weight loss and appetite suppressing qualities.

Pectin gives a feeling a fullness much like other soluble dietary fibers, that may help reduced caloric intake.

In one study these two substance increased fat metabolism, increased HDL (good) cholesterol & lowered LDL (bad) cholesterol and decreased the production of inflammation (15).

The main study was carried out by Drs. Sheau C. Chai, Shirin Hooshmand, Raz L. Saadat, and Bahram Arjmandi, of Florida State University.

It’s a Slow Process Don’t Make it Slower by Quitting.

Every ‘body’ will respond differently to lemon water, which is why we recommend adding this toyour diet without any other major changes to isolate the effects.

This will allow you to better attribute any changes you experience and not be confused if it was the new multivitamin you started taking.

While additional research is needed regarding the weight loss benefits of lemon water, positive benefits are achieved by replacing sugary drinks for lemon water.  

We recommend replacing your morning coffee with lemon water for at least 2 weeks.  Keep ajournal of your mood, energy, and cravings for the 2 weeks to see what positive benefits you experience.

5. Reduced Wrinkles and Improved Skin

This claim states benefits from both drinking lemon water and applying topically.  Lemons have been found to be high in antioxidants (16) which are linked to anti-aging properties.

The primary cause of aging comes from free radicals that cause the breakdown of various tissues in the body, namely skin.

Research showed that plant derived antioxidants were able to reverse the breakdown of collagenfibers in the skin (17).

Collagen gives skin it’s strength, structure, and plumpness while protecting the skin from absorbing toxins (18).

Now the next time you see your friend with great skin you can tell her you’re jealous of her collagen.

Free radicals in small amounts are not damaging to the body, but you should be aware of practices that increase your exposure to free radicals.

The most common and most dangerous forms of exposure can come from drugs, radiation, pesticides, air pollutants, solvents, alcohol, tobacco smoke, pollution, and even foods we eat (19).

Most healthy people who do not smoke should not be overly concerned with too much free radicals in their system.

If you are concerned or curious you can take a urine test to get an idea of where you’re at (20).

If you want to apply lemon juice topically there are various ways depending on preference.  The simplest way is to dilute in water and pat on the face with a damp cloth avoiding the eyes.

Other methods range from creating sugar scrubs to combining with Greek yogurt.  In all cases the antioxidants in the lemon will be the active ingredient.

6. Benefits of Essential Oils in Lemons

Essential oils as a whole is a topic we will cover in greater detail since there is a lot of debate on their effectiveness, especially when you look at the claims.

There are however plenty of benefits that come from essential oil use, but we’ll stick to those that have been researched and tested.

At the time of this writing we found 14000+ articles that had essential oils being studied and researched (21), and lemon oil had over 500 alone.

If you’re looking to get the oils into your lemon water simply take the peel and squeeze or twist the outer zest portion.

If you watch closely you’ll be able to see the lemon oils coming out of the zest.

One of the most interesting benefits that has been linked to lemon oil is its moderate antimicrobial activities against bad bacteria, yeast and fungi such as Candida albicans more commonly known to cause yeast infection (22).

These antimicrobial effects have a range of benefits when ingested and used topically, and are the core of where the benefits are derived.

A study was published took a look at how lemon oil would affect pregnant women dealing with vomiting and nausea.  Around 100 women participated and after just 2 days reports of dramatically decreased symptoms were reported as compared to the placebo group.

After 4 days a decrease of nausea and vomiting was seen on average of 33% (23).

While this study was specific to pregnant women, it may suggest that those dealing with similar issues who are not pregnant would see similar benefits.

In another study performed by the Central Food Technological Research Institute looked at howgeraniol, a phytonutriant found in lemon, aided in reversing diabetic neuropathy.

The study showed that sciatic nerve damage was reduced through lemon oil (geraniol) use.  In the full 8 week study cellular function was restored, suggesting that the use of lemon oil regularly can assist in regulating energy stores, and as previously mentioned help preventing disease (24).

Lemon oil is perhaps the most researched part of the lemon and also the part no one seems to include when making their lemon water.  

Consider using the zest of the lemon in your drink or extracting the oils to include in your drink for maximum benefit.

Lemon Water Safety Measures

Safety measures for lemon water?!?  I know what you’re thinking but there are a few things to keep in mind:

First off you really shouldn’t be eating the seeds of the lemon.  A few here and there isn’t going to be terrible for you but if you plan to drink lemon water regularly then make sure you’re avoiding the seeds.

They contain small amounts of salicylic acid which is the main ingredient in asprin, along with the bitter/astringent coating on the outside of the seed which gives it the bitter taste.

The easiest way I’ve found to get rid of them is to use a small strainer or a lemon press.

If you’re used to sweetening your tea or coffee then your taste buds are going to want a spike of sugar in your lemon water.

Try and avoid adding sweeteners other than raw honey as it will negate many of the benefits I mentioned.

If you can start to cut more and more sugar out of your diet you will find your taste buds resetting and your cravings for sugar drop dramatically.

I had never experienced this until I cut out most of the sugars in my diet, but I can honestly say my cravings for sugary foods dropped dramatically.

Another common concern is what effects lemon juice has the enamel of your teeth.  As long as you’re not using it like mouthwash your teeth will be safe.

With the amount of soda that people drink in our time, substituting lemon water will actually save your teeth.  If you’re super concerned about it then try using a straw

Drinking lemon water is one of these little things that we can do on a regular basis that can have long term benefits.

The people who will the most dramatic effects in the beginning will be those who can replace a morning coffee or soda with lemon water.

As with any new addition to your diet, I recommend giving it a minimum of 2 weeks to see what positive benefits you’re getting.

We’re so used to instant gratification in almost everything we do, so when it comes to healthy dietand exercise it can be easy to get discouraged if we don’t see results in a few days.”

So, these are some of the many reasons we drink lemon water.  It tastes good.  It helps your body.  It is extremely inexpensive.  I can reuse the lemons when we are done by dehydrating them.

There are lots and lots of reasons to drink lemon water.  Try it for a couple of weeks.  If you don’t see any benefits, then stop.  It’s pretty simple.

Thanks for reading!

1. http://www.theepochtimes.com/n3/1172297-the-real-benefits-of-lemon-water-according-to-science/
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/
3. http://www.medicaldaily.com/lemon-water-detox-fact-or-fiction-video-250443
4. http://rootandsprouts.com/benefits-of-lemon-water-according-to-science/
5. http://chriskresser.com/the-ph-myth-part-1/