Scroll through any wellness influencer or nutritionist's daily routine, and you'll almost certainly spot a common starter: a humble glass of lemon water. While many praise it for simple detox and hydration, health professionals reveal a deeper, science-supported list of advantages that make this citrus-infused drink a non-negotiable part of their day.
The Multifaceted Health Benefits of a Morning Elixir
In an exclusive feature for Vogue, registered dietitian and Sulinu founder Dr. Kylie Bensley, alongside nutritionist and Slow Life House director Laura Prada, outlined six compelling reasons to adopt this habit. Their insights, combined with recent scientific studies, paint a compelling picture of why this simple drink is so powerful.
Firstly, it acts as a powerful digestive aid. According to Laura Prada, a morning glass helps kick-start the digestive process, alleviating issues like heartburn and bloating. It stimulates the production of bile and gastric juices, which can prevent uncomfortable gas formation and support a healthy gut microbiome.
The drink is also a formidable ally for your immune system. While the vitamin C in lemons is famous for immune support, the beverage also provides vitamin B, calcium, iron, magnesium, potassium, and beneficial enzymes. A 2014 study published in the Journal of Nutrition and Metabolism highlighted that lemon contains minerals that can help lower blood pressure, contributing to improved overall health.
From Anti-Ageing to Anxiety Relief
Prada points to the high antioxidant content in lemons, which combats damage from free radicals. Supporting this, a 2021 study in Frontiers found that lemon peels can reduce oxidative stress in skin cells. Dr. Bensley adds that these properties also help boost collagen, offering anti-ageing benefits.
Hydration is another key advantage. Beginning your day with lemon water sets you on the right path to meet your daily fluid intake goals. Consuming it on an empty stomach can stimulate metabolism, making it easier to stay hydrated throughout the day.
Surprisingly, this citrus drink may also calm your nerves. A 2023 study published in BMC discovered that orthopaedic surgery patients who used lemon aromatherapy experienced reduced anxiety before their procedures. Simply taking a moment to inhale the scent of your lemon water before drinking can help calm your mind first thing in the morning.
Aiding Weight Management and Kidney Health
For those mindful of weight, lemon water offers support. A 2008 study in the Journal of Clinical Biochemistry and Nutrition showed that lemon polyphenols can suppress diet-induced obesity. “While it may not directly cause weight loss through chemical properties, it can help suppress the risk of obesity,” explained Dr. Bensley.
Kidney health is another critical area. With the American Kidney Fund reporting in 2024 that 1 in 10 men and 1 in 14 women in the US are affected by kidney stones, prevention is key. Dr. Heather Viola, DO, assistant professor at Mount Sinai, clarifies that lemon water is high in citrate. This compound binds to calcium in urine, helping to reduce the formation of crystals that can develop into painful stones. Drinking it increases urine volume and dilutes stone-forming substances.
How and When to Drink It for Maximum Benefit
However, experts caution that method matters. Dr. Bensley advises that drinking lemon water on an empty stomach may not be suitable for everyone, as the acidity can worsen pre-existing digestive issues. Daily consumption may also erode tooth enamel; using a straw can help mitigate this risk.
The ideal temperature is lukewarm. “Being at the same temperature as our body, it is absorbed much faster since it does not have to lower its temperature to be digested,” notes Bensley. For preparation, select a lemon with a thin peel, wash it thoroughly, and slice it into circles. Add these to a glass of warm water each morning. For added benefit, pair with minced ginger or a sprig of rosemary.
Important Note: The information provided here is for educational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any significant changes to your diet, medication, or treatment regimen.
