Is Aloe Vera Juice Really Good for You?

From the skin- and hair-care aisles to the dietary supplements, retail stores are loaded with products containing aloe vera. Sometimes called a miracle plant, aloe vera has been used for centuries due to its health properties. Ancient civilizations like the Egyptians and Greeks used topical aloe to treat wounds, hemorrhoids and hair loss. Over the past few years, aloe fans have said that taking it orally can aid your digestion, reduce inflammation and stabilize your blood sugar.

Let's take a closer look at what aloe vera juice is, whether or not it's good for you, and any possible side effects you should keep in mind.

What Is Aloe Vera Juice?

Aloe vera is a succulent plant that grows in hot, dry climates like deserts, according to a 2021 article in the Journal of Food Science and Technology. There are more than 420 species of the genus Aloe. Places like Texas, Florida, Mexico, Central and South America, India, Africa and Iran, among others, have perfect conditions to grow this plant.

Aloe vera leaves have three layers—the outer layer, known as the skin or rind; the middle layer, which contains the latex; and the inner layer, where the gel is stored. As you might imagine, aloe vera gel is extracted from the inner layer, whereas the juice is mainly made from the skin of the leaf.

Aloe Vera Nutrition

The nutrition of aloe vera juice could vary depending on the brand you buy or whether you make your own. Many store-bought options contain added sugars and other additives.

But generally, per the USDA, a 3.5-ounce serving of aloe vera juice contains:

• Calories: 15
• Total Carbohydrates: 4g
• Fiber: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 8mg
• Calcium: 8mg
• Vitamin C: 3.8mg

Health Benefits of Aloe Vera Juice

Historically, aloe gel has often been used topically for hair care and to treat skin conditions such as burns, wounds, acne, insect bites and psoriasis. Recently, aloe vera juice has gained popularity in the wellness world, with claims that it's an elixir for many health ailments. Here are some of the health benefits attributed to this cactus-like plant.

May Reduce Inflammation

Free radicals are harmful and unstable molecules we're constantly exposed to. Some sources of free radicals include tobacco smoke and air pollution. High exposure to these molecules can cause oxidation, damaging your cells and increasing the risk of health conditions.

Antioxidants are compounds that fight free radicals and protect you from oxidative stress. Aloe vera may help reduce inflammation, thanks to its antioxidant properties. According to 2022 research in the Journal of Agriculture and Food Research, aloe vera—including aloe vera skin—contains powerful phytochemicals and antioxidants. Other foods that are rich in antioxidants include berries, kale, coffee and nuts.

May Relieve GERD Symptoms

Gastroesophageal reflux disease is a common condition that affects around 20% of the U.S. population, per the National Library of Medicine's resource, StatPearls. GERD causes your stomach's contents and acid to rise back up into your esophagus. As a result, you can experience heartburn and regurgitation. Other common symptoms of GERD include bad breath and a dry cough.

Aloe juice is thought to help relieve some of these symptoms. A 2024 review in Nutrients suggests that aloe vera might be a safe and effective remedy for GERD symptoms. However, more research is needed to confirm its effectiveness and safety.

Could Soothe Constipation

Many factors, including your diet, stress levels and how much water you drink, can modify your poop's consistency. Drinking aloe vera juice may help when you're feeling backed up. A 2019 review in Plant Foods for Human Nutrition shows that aloe vera contains anthraquinones, compounds that have laxative effects and can relieve constipation.

Additionally, a 2023 review article in Nutrients suggests that aloe vera has been shown to reduce the symptoms of irritable bowel syndrome (IBS), including constipation. However, in 2002, the Food and Drug Administration instructed all manufacturers to remove aloe vera from over-the-counter laxatives because of a lack of safety data.

Frequent use of laxatives can cause diarrhea, leading to severe dehydration and other health concerns. So before you take any laxative, including aloe vera, check in with your healthcare practitioner to make sure aloe vera is safe for you.

Recipe to Try: Aloe Smoothie

Could Help Treat Diabetes

According to the American Diabetes Association, around 1.2 million people in the United States are diagnosed with diabetes yearly. As of 2021, 11.6% of the American population lives with this condition.

Lifestyle habits, weight and family history can influence your risk for type 2 diabetes. Diet plays a major role when it comes to preventing and managing diabetes, and the foods you eat affect your blood sugar levels.

Traditionally, aloe vera has been used to ease the symptoms of diabetes like high blood sugar. Research, like the 2021 review in Diabetes & Metabolic Syndrome: Clinical Research & Reviews, suggests that consuming aloe vera can help reduce fasting blood glucose (FBG) levels and HbA1c levels in people with type 2 diabetes. Both FBG and HbA1c are key indicators used when managing diabetes.

Diabetic foot ulcers are a common complication in people with diabetes. A 2021 study published in the Journal of Wound Care found that the topical use of aloe vera could speed up the healing process of these wounds. Although these studies are very promising, more research is needed to solidify the benefits of aloe vera for diabetes.

The Bottom Line

If you're looking for foods with additional nutrients and health benefits beyond providing energy, there's promising research suggesting that aloe vera may fit the bill—although more studies are needed.

It's imperative to keep in mind that the world of supplements is unregulated. It's always a good idea to have a conversation with your healthcare practitioner before taking any supplements, including aloe vera juice. If you are pregnant, breastfeeding or have a latex allergy, you should be extra cautious. To be safer, you could stick to the topical benefits of aloe vera—or simply use it as a decorative plant.