This Is What Drinking Celery Juice Really Does to Your Body

Celery juice isn’t a new health and wellness fad—but it’s had some serious staying power. In 2018, the “celery juice challenge” circulated on social media, boasting celery juice benefits from chronic disease prevention to fighting cancer thanks to a daily dose of the green tonic. And it seems to still be a popular trend today.

This celery juice popularity has sustained because it can be a health-promoting addition to a balanced diet, says Holiday Durham, PhD, MS, RD, a registered dietician and clinical investigator at Amway. “But it should not be seen as a miracle cure for your health and wellbeing.”

Below, nutrition experts separate fact from fiction about how drinking celery juice can affect your health and how to add it to your diet.

Nutrition information for celery juice

A standard serving of celery juice is about 8 ounces, one cup, or 240 milliliters. “It is packed with hydration and has a variety of essential nutrients—but it’s a bit over-hyped and not quite the miracle drink that social media claims,” explains Kim Shapira, MS, RD, a registered dietician, functional nutritional therapist, and author of This is What You’re Really Hungry For. 

She says that celery juice is mostly water—about 95 percent—but does contain several key nutrients, including:

• Vitamin K, which is great for blood clotting and bone health
• Vitamin C, an antioxidant that boosts immunity
• Potassium, which is useful for electrolyte balance, nerve signals, and muscle contractions
• Folate, which is essential for cell function and tissue growth

According to the USDA, a one-cup serving of celery juice also contains about:

• 40 calories
• 1 gram of protein
• 7.8 grams of carbohydrates
• 3.7 grams of fiber
• 3 grams of sugar 
• 229 milligrams (mg) of sodium

Note that celery juice’s fiber content does vary and depends on how much “pulp” a juicing machine removes. Celery juice also has calcium, magnesium, phosphorus, and a range of plant-based antioxidants. 

Celery juice benefits

“Drinking celery juice daily can be part of a healthy diet, but it’s important to balance it with a variety of other vegetables, fruits, and foods to ensure that you’re getting all necessary nutrients,” Dr. Durham says. 

A healthy diet includes a balance of carbohydrates, proteins, fats, vitamins, and minerals from diverse sources. “The reality is, celery juice is healthy, but it is only juice and from one source, so it cannot salvage an unhealthy diet or lifestyle,” she explains. “For the best results, aim for balance, and remember that no single food or drink doubles as a holistic approach to health and wellbeing.”

Celery juice has anti-inflammatory properties

“Celery contains compounds such as flavonoids and phytonutrients that have anti-inflammatory properties,” says Dr. Durham. Specifically, its antioxidants like apigenin and luteolin have been shown to aid in reducing inflammation, adds Shapira. 

Chronic inflammation is a condition where your immune system response inadvertently causes damage in your body, and researchers link it to a wide range of diseases, according to the Cleveland Clinic. It can develop quietly over time—often without obvious symptoms. There are a variety of causes, but diet and lifestyle factors are common contributors. 

“While the evidence on celery juice’s direct effect on inflammation is limited, consuming it regularly as part of an overall anti-inflammatory diet (rich in antioxidants) may contribute to reduced chronic inflammation,” Dr. Durham says. 

It’s hydrating and boasts electrolytes

Dr. Durham says celery juice is about 95% water, which makes it great for hydration. “Proper hydration supports various bodily functions, including digestion, skin health, and kidney function,” she explains. “By drinking celery juice, you can enhance your overall fluid intake, especially if you find plain water difficult to drink.”

Celery juice also contains potassium and sodium, electrolytes that ensure the water you drink hydrates everything from your skin to your tissues and cells. But celery is also lower in sugar than many other vegetables, making it a healthier option than other electrolyte-boosting beverages like coconut water or sports drinks. 

Celery juice could help regulate blood pressure

“Celery juice may have a mild effect on lowering blood pressure due to its high potassium content, which helps balance sodium levels in the body,” Dr. Durham says. Potassium also supports vascular health by relaxing blood vessels, which can lower blood pressure.

In addition, she says celery contains a phytochemical called phthalides, which can help relax the blood vessel walls to increase blood flow and reduce blood pressure.

“However, the effects of celery juice specifically on blood pressure have not been extensively studied in clinical settings, so it should not be considered a primary treatment for high blood pressure (hypertension),” Dr. Durham explains. “That said, including celery juice in a heart-healthy diet that is low in sodium and high in potassium-rich foods could contribute to better blood pressure regulation.”

Still, if you’re looking for dietary changes to help to lower your blood pressure, consider snacking on whole (not juiced) celery some days, too. Celery stalks contain potassium and much more fiber than the juice, which can positively affect blood pressure. 

Celery juice could relieve constipation

The main way that celery juice can improve digestion is thanks to its high water and electrolyte content, which are crucial for hydration and preventing constipation. Its anti-inflammatory compounds may also benefit gut health. 

But if you have low stomach acid and suffer from constipation, celery juice may help your stomach acid production—which, in turn, eases digestion. “It’s not fixing the problem, but can offer short-term relief until the real problem is addressed,” Shapira says.

Potential downsides of drinking celery juice

Oscar Wong/Getty Images

Celery juice has a high nutritional value with a low calorie and sugar content. But the concentrated dose of nutrients and the juicing process itself can contribute to some health-related pitfalls, especially if you drink a lot of it. 

Celery juice has a lot of sodium

“Celery naturally contains sodium, and juicing it concentrates this,” Dr. Durham says. The USDA estimates there’s nearly 230 mg of sodium in a cup of celery juice—about 10% of the daily recommended intake. 

“If you’re drinking large quantities of celery juice—several cups a day—it could contribute to an excessive intake of sodium, which may be concerning for people with high blood pressure or kidney disease.”

Excess sodium encourages your body to hold on to water (which is why you may feel bloated after a particularly salty meal). But this water retention effect increases your blood volume as well, which puts extra pressure on blood vessel walls, raising your blood pressure. That’s why the American Heart Association recommends people with high blood pressure limit their sodium intake to 1,500 mg per day. 

For people with kidney disease, the kidneys struggle to remove excess sodium and fluid, which can cause high blood pressure, fluid retention, and further kidney damage. The National Kidney Foundation also advises people with kidney disease to limit their sodium intake to 1,500 mg daily. 

It doesn’t provide much fiber

“Juicing removes much of the fiber from celery, which can be important for digestion and gut health,” Dr. Durham says. “If you’re juicing it, you may be missing out on the benefits of the fiber that would normally support digestion, regulate blood sugar, and promote feelings of fullness.”

One 7-inch celery stalk contains about 0.7 grams of fiber—and it generally takes three to five stalks to yield one cup of juice. You can add some of the pulp back into the juice to recoup fiber content. Or, mix celery into a smoothie that contains other high-fiber vegetables and fruits, such as carrots, leafy greens, and berries. 

Just keep in mind that smoothies, while a great source of fiber, can easily become high-calorie, high-sugar drinks. Here’s exactly how to make a healthy smoothie.

You may experience digestive issues

“Drinking too much celery juice at once might cause bloating or digestive upset for some individuals, especially if they have sensitive stomachs or conditions like irritable bowel syndrome (IBS),” Dr. Durham says.

This is because celery is considered a high FODMAP food, meaning it contains a type of carbohydrate that’s not well absorbed in our small intestines. (Specifically, celery contains mannitol, a sugar alcohol.) While high-FODMAP foods in moderation generally don’t cause issues for people on a normal diet, they can worsen symptoms of IBS and other digestive issues, especially in the concentrated amounts found in celery juice. 

You may get a bad sunburn

Celery juice contains psoralen, a plant-based compound that can make your skin more sensitive to sunlight. A 2022 study from JAAD Case Reports explains how one woman with no pre-existing health conditions went on a celery juice cleanse before a vacation, drinking four glasses daily for months. On vacation, she experienced a severe, blistering sunburn despite wearing sunscreen—while her sister experienced no sun damage. 

The researchers suggest that high consumption of celery juice may significantly increase your skin’s photosensitivity, or its risk of getting severely burnt and damaged from the sun. 

What celery juice won’t do

“I will always promote science-backed choices and encourage being mindful of health trends that promise too much,” Shapira says. “While celery juice does offer some benefits, many have been misleading and exaggerated.” 

It won’t prevent cancer

Celery juice does contain nutrients and plant-based compounds that are thought to have anticancer properties, per 2022 research published in Foods. But there is no conclusive evidence that celery juice prevents or cures chronic diseases, including cancer, Shapira emphasizes. 

It can be true that replacing a food that might have been causing inflammatory issues with an alternative like celery juice can be beneficial to your general health. Still, “relying on a single food or drink to prevent disease can give a false sense of security—and this can lead to neglect of other proven measures.” 

It won’t fix any digestive disorders

As Shapira explained, celery juice may help with mild indigestion by stimulating stomach acid, which can be helpful for those with low stomach acid. However, Shapira notes, “Its claim to heal conditions like IBS, leaky gut, and GERD lacks clinical evidence.”

Juicing celery also strips away fiber, she explains. As it’s 95% water, this fiber-stripped celery juice can move quickly through the gastrointestinal system. “Most [people with digestive issues] feel some relief if they have constipation, but it’s short-lived and leads to a futile cycle,” Shapira explains. 

It won’t help with weight loss

“It’s more important to cut through the hype and focus on the facts,” Shapira says. Eight ounces of celery juice contains about 40 calories, so drinking it in place of a high-calorie beverage can create a calorie deficit. “Not to mention the mild diuretic effect the lack of fiber causes.”

But this is not fat loss, and the effects are short-term, she explains. “You may have a loss of water, and over time, this is dangerous.” 

If you enjoy celery juice, it can be a part of a healthy weight-loss diet. But there’s nothing magical about the drink itself. 

Celery juice can’t help you get clear skin

The nutrients, anti-inflammatory properties, and hydration benefits from celery juice can support general skin health—but there’s no evidence that it’ll help get rid of skin conditions like acne. “These claims are unfounded,” Shapira says.

“Many skin conditions like eczema, psoriasis, or autoimmune conditions require targeted treatment and management,” she explains. “Delaying proper treatment could lead to worsening of symptoms and unnecessary suffering.” 

Celery juice doesn’t detoxify your body

Celery juice is not a detox. “Our body naturally detoxes,” Shapira explains. “Our liver and kidneys do a phenomenal job of filtering and eliminating toxins.”

She says there’s no evidence to support that celery juice flushes out toxins or cleanses our system—and that’s true for any single food or drink. Instead, it’s helpful to think of a healthy detox as eating a balanced diet with whole, nutrient-rich foods that support our body’s natural ability to eliminate toxins. 

How to add celery juice into your diet

“Drinking a glass of celery juice—about eight fluid ounces—once a day is a reasonable approach for most people,” Dr. Durham says. “It can be part of a balanced breakfast or a refreshing mid-morning drink.” 

She says drinking it daily isn’t harmful for most people, but moderation is key to avoiding excessive sodium intake. And if you’re on a low-sodium diet to manage conditions like high blood pressure or kidney disease, talk to your doctor before adding celery juice to your routine. 

To make celery juice at home, Dr. Durham says to:

• Wash fresh celery stalks thoroughly.
• Remove the leaves.
• Run the stalks through a juicer.
• You can add the leaves to the juicer as well—they are a good source of nutrients—but they can add more bitterness to the flavor, which some people don’t like.

“If you don’t have a juicer, you can blend celery with water and strain it using a fine mesh sieve or a cheesecloth,” Dr. Durham says. 

Celery juice tends to have a grassy, salty, earthy taste that isn’t for everyone—but it’s easy to mask the flavor while incorporating extra nutrients, Dr. Durham says. She suggests adding ingredients like lemon juice, cucumber, ginger, or apple to enhance the flavor and add to the health benefits. 

“Lemon and ginger are known for their digestive benefits, and cucumber adds additional hydration,” she says. “A pinch of turmeric can add anti-inflammatory properties, and adding a small amount of green apple can make the juice sweeter.” 

What’s a celery juice cleanse and should you try it?

A celery juice cleanse typically involves drinking large amounts of celery juice—often several cups a day—for a period of time, Dr. Durham says. This usually ranges from a few days to a week, with the aim of “detoxifying the body and promoting various health benefits.”

“Advocates claim it can help with everything from weight loss to improved digestion, clearer skin, and reduced inflammation,” she explains. “While celery juice does contain beneficial nutrients, there’s minimal to no scientific evidence to support the idea that a juice cleanse can ‘detox’ the body more effectively than the body’s natural detoxification processes, such as through the liver and kidneys.” 

She says that drinking celery juice can be part of a healthy lifestyle when consumed as a part of a balanced diet, but using it in a strict cleanse format is not recommended without consulting a healthcare professional.

“Prolonged reliance on celery juice can result in nutrient imbalances due to the lack of fiber, protein, and healthy fats,” Dr. Durham explains. “It is always better to aim for long-term lifestyle changes that focus on balanced nutrition and a variety of foods rather than relying on short-term cleanses or detoxes.” 

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