What are the proven benefits of celery juice?

The compounds in celery that have the most research support include apigenin (a flavonoid with anti-inflammatory properties studied in both in vitro and animal models), phthalides (shown to relax smooth muscle in arterial walls and reduce blood pressure in several human studies), and luteolin (with antioxidant activity). Pure celery juice is also notably low in sugar (about 5g per 16 oz) and is a useful source of vitamin K (approximately 74mcg per 16 oz — about 62% of daily recommended intake). However, many viral claims about celery juice — such as healing SIBO, clearing skin of any condition, or serving as a universal anti-inflammatory — have not been tested in human clinical trials.

What happens when you drink celery juice every day?

For most healthy adults, drinking 16 oz of celery juice daily is low-risk. Anecdotally, regular drinkers report reduced bloating, improved digestion, and skin improvements. Scientifically, consistent consumption would increase daily vitamin K intake significantly, provide modest dietary nitrates (which can support blood pressure regulation), and reduce overall dietary sugar if celery juice is replacing sweeter drinks. However, celery is high in sodium relative to most vegetables (about 475mg per 16 oz) — people on sodium-restricted diets should factor this in.

Is celery juice anti-inflammatory?

Celery contains several compounds with demonstrated anti-inflammatory properties in laboratory studies, particularly apigenin and luteolin. A 2017 study in Molecules documented celery's flavonoid content and noted anti-inflammatory activity in cell-based models. However, cell-based results do not necessarily translate to the same effects in humans, and no large-scale human clinical trial has confirmed that drinking celery juice reduces systemic inflammation markers at typical consumption amounts.

Should I drink celery juice on an empty stomach?

The "on an empty stomach" instruction is popular in celery juice communities but is not supported by clinical evidence. The claim is that empty-stomach consumption improves absorption of celery's compounds — but this has not been tested. Drinking celery juice with or without food is unlikely to matter significantly for most of its nutritional benefits. If you experience reflux or gastric discomfort from pure celery juice on an empty stomach, drinking it with food is a reasonable adjustment.

Celery Juice Benefits: What the Research Actually Shows (vs. the Hype)

What Celery Juice Actually Contains

Before evaluating the claimed benefits, it helps to know what's in the juice. A 16 oz serving of pure celery juice (approximately 6–8 stalks, no other ingredients) contains approximately:

Nutrient	Per 16 oz	% Daily Value
Calories	~42 kcal	—
Total sugars	~5g	—
Sodium	~430–480mg	~19–21%
Vitamin K	~74mcg	~62%
Vitamin C	~8mg	~9%
Folate	~72mcg	~18%
Potassium	~670mg	~14%
Dietary nitrates	~40–70mg	—

Source: USDA FoodData Central. Values approximate — depend on stalk size and juicer type.

Notably, celery juice is remarkably low in sugar (5g per 16 oz — compared to ~40g in a typical 16 oz orange juice), making it one of the lowest-sugar juices you can drink. Its high vitamin K content is genuinely significant — one 16 oz serving covers most adults' daily vitamin K requirement.

The Compounds Behind Celery's Health Properties

Apigenin

Apigenin is a flavonoid found in celery, parsley, chamomile, and several other plants. In laboratory models, it consistently shows anti-inflammatory activity — suppressing NF-κB signalling pathways involved in inflammatory response. A 2019 review in Nutrients summarised the preclinical evidence for apigenin's anti-inflammatory and antioxidant properties. However, the authors noted that most evidence comes from cell culture and animal models; human pharmacokinetic studies are limited, meaning we have incomplete information on how much apigenin reaches systemic circulation after digestion and at what concentrations.

What this means in practice: Celery's apigenin content is real and biologically interesting. Whether the amount in a glass of juice reaches therapeutic concentrations in humans is not yet known from clinical trial data.

Phthalides (3-n-butylphthalide)

Phthalides are volatile organic compounds responsible for celery's characteristic aroma. 3-n-butylphthalide (3nB) is the most studied. It relaxes smooth muscle in arterial walls, which theoretically supports blood pressure reduction. A 2013 study in Natural Medicine Journal (case series, n=6) found blood pressure reductions of 12–14 mmHg in participants consuming celery seed extract for 6 weeks. The findings are interesting but require replication in larger randomised trials before they can be considered conclusive. See our fuller discussion in the juice for high blood pressure guide.

Dietary Nitrates

Like beet and spinach, celery contains dietary nitrates — approximately 40–70mg per 16 oz serving. These are converted in the body via bacterial reduction in the mouth to nitric oxide, which causes vasodilation and is associated with blood pressure reduction. Bailey et al., Journal of Applied Physiology (2009) established the nitrate → nitric oxide → vasodilation pathway in the context of dietary nitrates broadly. Celery's nitrate content is meaningful though lower than beet juice (which contains ~300–400mg per 16 oz at typical concentration).

Claims That Are Overstated or Unsupported

Celery Juice "Heals" the Digestive System

The viral claim that celery juice heals SIBO (small intestinal bacterial overgrowth), gastritis, acid reflux, and digestive conditions broadly originated from a wellness influencer — not from peer-reviewed research. No clinical trial has tested celery juice against any of these conditions. If you have a diagnosed digestive condition, celery juice is unlikely to be harmful (unless you're on a sodium-restricted diet), but it is not a validated treatment.

Celery Juice "Detoxifies" the Blood and Liver

No food or drink "detoxifies" the blood or liver in the sense implied by wellness marketing. The liver detoxifies continuously via enzymatic pathways; this process is not meaningfully accelerated by any dietary juice. Celery juice is not toxic, but claiming it "detoxifies" is a misrepresentation of physiology.

Celery Juice Clears Skin Conditions

Anecdotal accounts of celery juice improving acne, eczema, and psoriasis are widespread. These conditions have complex causes (hormonal, immune, microbiome-related). While reduced sugar intake and improved hydration from daily celery juice consumption might theoretically support skin health, no clinical trial has tested celery juice specifically against any skin condition.

What Celery Juice Can Reasonably Claim

Based on the current evidence:

Very low sugar juice option. At 5g sugar per 16 oz, celery juice is appropriate for people managing blood sugar and is one of the lowest-sugar juice options available.
Strong vitamin K source. 62% of daily vitamin K in one serving — meaningful for bone health and clotting function (though people on warfarin should be aware that high vitamin K intake can interfere with medication dosing — consult your doctor).
Useful dietary nitrate source. Contributes to daily nitrate intake alongside beet, spinach, and arugula — supporting vasodilation and potentially blood pressure regulation.
Anti-inflammatory phytochemicals. Apigenin and luteolin have demonstrated anti-inflammatory properties in laboratory models — with the caveat that human clinical data is limited.

How to Get the Most From Celery Juice

Pure celery juice (no additions) is what most celery juice protocols call for — the reasoning being that adding other ingredients dilutes the specific compounds. This is a reasonable approach, though there's no clinical evidence that mixing celery with other vegetables reduces its effects.

For people who find pure celery juice too strong initially: a small amount of apple or lemon (which add very little to the sugar content) can make the transition easier without significantly altering the nutritional profile.

Use our yield calculator to see how many stalks you need per serving — it varies significantly by stalk size and juicer type. And see the celery juice recipe for preparation and cleaning tips specific to celery's stringy, fibre-heavy structure.