How much aloe vera juice should you drink?

Chances are, you’ve used aloe vera gel—directly from the plant or in an over-the-counter product—to soothe a sunburn or insect bite. But did you know that you can drink aloe vera juice, too? Aloe vera juice, known for its soothing and healing properties, is a liquid extracted from the aloe vera plant. Drinking aloe vera juice has several potential benefits, such as improved digestion, skin health, and blood sugar regulation.

How much aloe vera juice should you drink each day to reap its health benefits? Generally, starting with one to two ounces (30 to 60 milliliters) of aloe is recommended, but the amount you need daily can vary.

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How much aloe vera juice should you drink daily?

Most people should start with a small dose of aloe vera juice—one to two ounces—and increase gradually if needed. One cup, or eight ounces, is typically the upper limit for daily consumption.

The recommended dose may also vary based on the type of aloe vera product you are consuming. Some products may be more concentrated or contain additional ingredients that alter the recommended dosage. It is essential to carefully read the instructions and labels of the specific product you are using to ensure you are consuming the appropriate amount, says Chrissy Arsenault, RDN, a registered dietitian based in Denver, Colorado.

Benefits of drinking aloe vera daily

Aloe vera juice normally starts to work within a few days. Numerous studies have validated the benefits of ingesting aloe vera juice daily. Health benefits of aloe vera include:

• Promotes hydration: Because it’s water-dense and contains minerals like calcium, potassium, sodium, and magnesium, drinking aloe vera juice is a good way to stay hydrated and prevent electrolyte imbalances. Compared with high-sugar fruit juices, aloe is also low in calories and high in nutrients, making it a better option to replenish fluids.
• Enhances immunity: Aloe vera juice is rich in antioxidants, including vitamin A (beta-carotene), vitamin C, and vitamin E, which help neutralize free radicals. Thanks to its powerful anti-inflammatory properties, aloe has a beneficial effect on immune system function.
• Improves oral health: Aloe vera juice has shown promise for improving oral health. “It can promote healthier gums by reducing inflammation and fighting off oral bacteria. It has also been shown to help reduce plaque formation,” says Zev Schulhof, DMD, MD, an oral and maxillofacial surgeon at Iconic Implants in Teaneck, New Jersey.
• Helps with blood sugar management: One study found that consuming aloe vera juice helped regulate fasting blood glucose levels and reduced blood lipid levels in individuals with prediabetes and metabolic syndrome. Another recent study showed that aloe vera juice consumption improved glycemic control and helped lower blood sugar levels in patients with Type 2 diabetes.
• Improves skin health: When used topically, aloe improves skin conditions like psoriasis, skin burns, and chronic ulcers. Although research into the skin benefits of aloe vera juice is limited, some studies have investigated the benefits of aloe when taken as a supplement. For example, one small clinical trial found that aloe gel improved wrinkles and skin elasticity in photoaged human skin because it increased collagen production.
• Alleviates heartburn: Some people use aloe vera juice to alleviate heartburn symptoms. While its use for this purpose has not been heavily researched, a small, randomized controlled trial found that aloe vera juice relieved heartburn and acid reflux symptoms in patients with gastroesophageal reflux disease (GERD).
• Improves digestive health: Aloe contains anthraquinones, plant compounds that can assist digestion, as well as enzymes that break down carbohydrates and fat. But drinking too much aloe vera juice can have a laxative effect, and there isn’t enough research to indicate just how much aloe is needed to improve digestive issues, says Arsenault. However, limited animal studies point to using aloe vera to calm inflammation of the digestive tract, potentially alleviating symptoms of inflammatory bowel disease.

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When is the best time to drink aloe vera juice?

There is no specific recommendation for the timing of consuming aloe vera juice to achieve maximum results. While some individuals prefer to consume it before meals to aid digestion, it may cause stomach upset when taken first thing in the morning on an empty stomach due to its laxative effects, says Arsenault.

No specific evidence suggests that taking aloe vera juice at night provides superior benefits compared to other times of the day. It ultimately depends on personal preference and individual health goals.

Individuals seeking relief from heartburn may prefer to consume aloe vera juice before meals. At the same time, those aiming for overall wellness may choose to consume it in the morning or throughout the day. You can try diluting it with water or another beverage or adding it to a smoothie.

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Are there side effects from drinking too much aloe vera juice?

Aloin, a plant compound found in the outer part of the aloe vera leaf, can cause abdominal pain and cramping when taken in large quantities. If you’ve heard that aloe can help clean out your system, that’s likely because aloin also has a laxative effect, potentially causing diarrhea.

Taking a gram or more of aloe vera latex (the sticky yellow fluid that comes out of the leave when cut) can cause kidney damage and be fatal. Most aloe vera juices contain only small amounts of aloe vera latex. The maximum allowable aloe latex content in oral aloe vera products is less than 10 ppm (parts per million), according to the International Aloe Science Council standard. That said, commercial products aren’t required to list this on the label. A good rule of thumb when adding a dietary supplement to your regimen is to consult your healthcare professional for advice.

Certain individuals should avoid aloe vera juice. They include pregnant and breastfeeding individuals and those with kidney conditions. Aloe is also contraindicated with several medications, including anticoagulants (such as warfarin) and antiplatelet drugs, diabetes medications, digoxin, surgical anesthesia, stimulant laxatives, and diuretics.

The bottom line? Aloe vera juice can be a beneficial addition to your daily routine due to its potential health benefits. The recommended daily dose may vary depending on the individual and the type of product. It is important to start with a small amount—Dr. Schulhof recommends one ounce—to see if you experience adverse effects. Consulting with a healthcare professional is always advised before incorporating aloe vera juice or any new dietary supplement into your routine.

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