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Health & Nutrition
Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

Wheat Grass Benefits, How To Use, Dosage, Side Effects & Safety


Wheatgrass is renowned for its rich nutritional content and numerous health benefits, including enhancing digestion, reducing inflammation, and improving energy levels. Its impressive array of vitamins, minerals, enzymes, and antioxidants contributes to its health-boosting properties, which also include supporting immune function, detoxifying the body, and promoting healthy skin. The typical daily dosage of wheatgrass ranges from 3-5 grams of powder 1-2 times daily, although it can also be consumed in various other forms, such as fresh juice, tablets, or capsules. While generally considered safe, wheatgrass may cause minor side effects like nausea and headaches in some individuals and should be approached with caution by those with wheat or grass allergies. 


What Is Wheat Grass?



Wheatgrass is a young grass of the common wheat plant, Triticum aestivum, and it's often utilized as a health food supplement for its nutrient-dense profile. Native to regions of Europe and Southwest Asia, wheatgrass, as a nutrient source, has become popular globally in the health and wellness world. It is a powerhouse of nutrients, offering a plethora of vitamins, minerals, enzymes, and antioxidants, and it's particularly noted for its high chlorophyll content. Chlorophyll is the green pigment that allows plants to turn light into food. Chlorophyll is thought to protect the mitochondria from radiation, which are the energy producers within our cells [1].

It also contains 17 amino acids, 8 of which are considered “essential,” meaning the body cannot produce them; therefore, they need to be consumed within the diet.

Wheatgrass is available in various forms, including fresh juice, freeze-dried powder, tablets, and capsules, making it accessible and versatile for daily use.

In this article, let’s delve deeper into the multifaceted health benefits of wheatgrass.



What Are The Health Benefits of Wheat Grass?


1. Rich in Nutrients and Antioxidants


Wheatgrass is often referred to as a “superfood” due to its rich and diverse nutrient content, including vitamins A, C, and E, as well as minerals like iron, calcium, and magnesium. It also contains amino acids, chlorophyll, enzymes, and powerful antioxidants, which can help combat free radicals and reduce oxidative stress in the body. [2]


2. May Support Weight Loss & Satiety


Wheatgrass is also rich in thylakoids, which may assist with weight loss due to their positive effect on satiety, appetite, and blood sugar levels. For example, one study examined overweight women and the effects of adding thylakoids to high-carbohydrate meals. It was found that thylakoids were able to significantly reduce feelings of hunger and prevent postprandial (after meal) hyperglycemia (high blood glucose) following a high carbohydrate meal. Hypothetically, this could lead to reduced caloric intake and improved insulin sensitivity, promoting weight loss. [3]



3. Supports Cardiovascular Health



Wheatgrass may help support cardiovascular health and reduce the risk of heart disease thanks to the flavonoid antioxidant known as apigenin. Apigenin has powerful anti-inflammatory properties and may have cardioprotective effects by lowering both total and LDL cholesterol levels. [4]



3. Supports Immune Function



Wheatgrass contains significant levels of vitamins C and E, which play a pivotal role in bolstering immune function, potentially aiding immune cells in fighting infection, as well as quenching damaging free radicals produced during an immune response. [5]



4. Promotes Detoxification



Wheatgrass is often highlighted for its detoxifying properties. The chlorophyll found in wheatgrass, alongside other nutrients and antioxidants, may provide cofactors that promote the elimination of toxins, aiding in maintaining optimal liver function and overall health. 



5. Boosts Energy and Reduces Fatigue



Nutrients in wheatgrass help provide a natural energy boost, potentially enhancing physical performance and reducing fatigue. Its iron content can also contribute to optimal oxygen transport within the bloodstream, further supporting energy production. 

For example, a small animal study undertaken in 2014, found that mice treated with wheatgrass extract showed a significant improvement in symptoms of chronic fatigue syndrome. [6]



6. May Support Skin Health



Wheatgrass can help contribute to skin vitality by providing essential vitamins and minerals that promote healthy skin. Its anti-inflammatory properties can also potentially alleviate conditions like acne or eczema.



7. Could Help Kill Cancer Cells



While there is no scientific evidence to suggest that wheatgrass may prevent or treat cancer, some in vitro (test tube studies) have shown that wheatgrass has cytotoxic (cell killing) effects on cancer cells [7]

Amazingly, wheatgrass may also have the potential to reduce some of the adverse effects of cancer treatment, like chemotherapy. [8]



8. Supports Blood Sugar Balance


It's thought that wheatgrass may reduce fasting blood glucose levels by effectively stimulating the release of insulin from the pancreas. For example, a study in animals from 2013 has shown that the daily intake of wheatgrass extract decreased fasting blood glucose and glycosylated hemoglobin levels in rats with induced diabetes, indicating an effect on both short and long-term glucose responses. [9]



How To Take Wheatgrass


Wheatgrass can be consumed in various forms, each offering a convenient method to incorporate this nutritious grass into your diet. Here are some common forms:

  • Fresh Wheatgrass Juice: Extracted from the fresh plant, this is a potent and direct way to consume wheatgrass.
  • Wheatgrass Powder: Dried and ground wheatgrass provides a versatile powder that can be added to smoothies, juices, or even sprinkled on salads.
  • Tablets or Capsules: For those preferring a straightforward supplement, wheatgrass tablets and capsules provide an easy option.




What Is The Right Wheatgrass Dosage?


The standard dosage of wheatgrass is not firmly established, though a common starting point for fresh wheatgrass juice is 1 ounce per day, potentially working up to 2 ounces per day. If utilizing powdered forms or tablets, this dose ranges from 3-5 grams, 1-2 times daily. However, it's crucial to follow the recommended dosage on the product’s packaging and consult healthcare professionals as necessary.



Safety & Side Effects of Wheatgrass


What are the risks and side effects of wheatgrass?


Generally, wheatgrass is safe when consumed in food amounts, but larger medicinal amounts should be utilized under professional guidance. Some people may experience side effects like headaches, nausea, or allergic reactions, particularly those with an allergy to wheat or grass.



Is wheatgrass gluten-free?


Wheatgrass itself is technically gluten-free. Gluten is a protein found in wheat, barley, rye, and their derivatives, but it is not present in the blades of young wheatgrass. However, there can be a risk of cross-contamination if suppliers grow wheatgrass in close proximity to wheat or process it in facilities that also handle wheat products. 



Who should approach wheatgrass with caution?


While wheatgrass is considered gluten-free if grown and processed correctly, people with celiac disease or wheat or grass allergies should approach wheatgrass cautiously. Pregnant or breastfeeding women should consult healthcare providers before adding wheatgrass to their regimen due to the lack of comprehensive research in these populations.



Is wheatgrass safe for kids?


While wheatgrass is nutritious, it is advisable to consult with a pediatrician before introducing it to children's diets to ensure safe and appropriate usage.

Always prioritize communication with healthcare professionals when incorporating new supplements, like wheatgrass, into your diet or wellness routine to ascertain its suitability and safety for your unique health context.




NutriRise Superfood Greens: The #1 Way To Get Your Daily Wheatgrass



NutriRise is your trusted health and wellness brand, dedicated to enhancing your well-being with premium dietary supplements. We offer a wide range of products to support the health of your mind, body, and spirit, and one of our standout offerings is our top-selling wheatgrass-infused Adaptozen Superfood Greens, which has earned the trust and satisfaction of thousands of happy customers!

Our AdaptoZen Superfood Greens not only contains a powerful daily dose of wheatgrass but it’s also packed with 41 other plant-powered ingredients like adaptogens, leafy greens, and superfruits - not to mention gut health superstars like digestive enzymes and probiotics… All in just one easy, delicious cinnamon-flavored scoop!

At NutriRise, we ensure the quality and effectiveness of our Adaptozen Superfood Greens by rigorous third-party testing. This stringent protocol helps us guarantee that the wheatgrass supplement we offer is of the highest standard. 

Finally, we go beyond just creating and selling products; at NutriRise, we care deeply about the customer experience too. Through our efficient delivery system, we ensure your AdaptoZen Superfood Greens reaches you in perfect condition. By choosing NutriRise, you can trust in the quality and potency of each product, from our meticulous production processes to its arrival at your doorstep.


Key Points


  • Wheatgrass is a nutrient-rich young grass of the common wheat plant, known for its various health benefits.

  • It contains vitamins, minerals, enzymes, antioxidants, and chlorophyll, making it a valuable "superfood."

  • Wheatgrass can be consumed in different forms, such as fresh juice, powder, tablets, or capsules.

  • Wheatgrass benefits include reducing inflammation, supporting cardiovascular health, aiding in detoxification, boosting energy levels, and potentially supporting weight loss and skin health.

  • Some studies have found that the impressive benefits of wheatgrass have potential cytotoxic effects on cancer cells and may reduce the side effects of cancer treatment.

  • Wheatgrass is generally safe when consumed in moderation but may cause minor side effects in some individuals.

  • It is technically gluten-free but may carry a risk of cross-contamination for those with gluten sensitivities; therefore, caution is advised for individuals with celiac disease, wheat, or grass allergies.

  • Always seek professional advice before adding wheatgrass or similar supplements to your diet.


Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any new dietary supplement.


Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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