Pickle juice, also known as brine, is the juice left over from pickling cucumbers or other vegetables and fruits in vinegar or salt water. Some people drink a small amount of pickle juice each day as a remedy for various conditions or to get an electrolyte boost. But what really happens if you drink pickle juice every day? Here’s a comprehensive look at the potential effects.
Provides Electrolytes
One of the main reasons people drink pickle juice is for the quick electrolyte boost. Electrolytes like sodium, potassium, magnesium, and chloride are essential minerals that are lost through sweat and are vital for muscle contractions, heart function, fluid balance, and more.
During exercise, electrolyte imbalance and loss can lead to muscle cramps. Drinking a small amount of salty, vinegary pickle juice provides electrolytes quickly to help curb cramps. Studies show pickle juice can help relieve cramps faster than water or no treatment.
If you’re prone to electrolyte imbalance from heavy sweating or diarrhea, sipping 2-6 ounces of pickle juice per day can help replenish sodium and potassium. This may help prevent muscle cramps and weakness.
Aids Digestion
Pickle juice contains gut-healthy probiotics from the lactic acid fermentation process. The probiotics may provide digestive benefits like improved gut bacteria balance, reduced bloating and gas, relief from constipation, and protection against pathogens like E. coli and Salmonella.
The vinegar in pickle juice contains acetic acid, which research shows can boost nutrient absorption during digestion. Acetic acid may also improve satiety after meals to support weight management.
If you suffer from frequent indigestion, drinking 1-2 ounces of pickle juice with meals may aid digestion.
Lowers Blood Sugar
Several studies indicate pickle juice may help lower blood sugar spikes after meals in those with diabetes. The vinegar it contains appears to slow digestion of carbohydrates, leading to a more gradual rise in blood sugar.
One study found taking 2 tablespoons of pickle juice before a high-carb meal moderated blood sugar increases by about 20%. The probiotics in pickle juice may also benefit blood sugar levels.
Drinking a small amount of pickle juice with your highest carb meal daily could help manage diabetes. But check with your doctor first as pickle juice is high in sodium.
Detoxification
The electrolytes, probiotics, and antioxidants in pickle juice may aid detoxification and cleanse your system in several ways:
- Probiotics boost healthy gut bacteria to support the gut’s role in toxin and waste elimination.
- Sodium and potassium help maintain fluid balance and prevent dehydration, which allows organs to eliminate wastes efficiently.
- Antioxidants like vitamin C neutralize free radicals that can damage cells.
Sipping 1-3 ounces daily may help stimulate your body’s natural detoxification abilities. Be sure to drink plenty of water too.
Relieves Headaches
Research indicates that the vinegar, electrolytes, and probiotics in pickle juice may help relieve tension headaches and prevent headaches after strenuous exercise that causes electrolyte loss.
One study found taking 1.5 ounces of pickle juice eliminated an exercise-induced headache about 45% faster than drinking plain water. The quick replenishment of electrolytes and anti-inflammatory effects are likely behind these benefits.
If you get frequent headaches, drinking a few ounces of pickle juice at onset may provide rapid relief without medication.
Boosts Immunity
The probiotics found in fermented pickle juice help populate your gut with beneficial bacteria that strengthen immunity in several ways:
- They protect the intestinal lining to prevent leaky gut syndrome, which can compromise immunity.
- They regulate communication between your gut and immune system.
- Some produce antimicrobial compounds that kill pathogens.
- Probiotics may enhance the production of antibodies and tissue repair mechanisms.
Getting a daily probiotic boost from 1-3 ounces of pickle juice may help reduce incidences of viral and bacterial infections.
Lowers Blood Pressure
Studies indicate the vinegar in pickle juice may help reduce high blood pressure, especially when paired with the DASH (Dietary Approaches to Stop Hypertension) diet.
Acetic acid in vinegar seems to inhibit an enzyme responsible for constricting blood vessels. This allows blood vessels to relax and expand for better blood flow and circulation.
Drinking 1-2 tablespoons of pickle juice 2-3 times per day may help lower blood pressure. But check with your doctor first, as excess sodium in pickle juice could have the opposite effect.
Risks and Precautions
Despite potential benefits, drinking pickle juice everyday does come with some risks and precautions:
- Very high sodium content – Too much can raise blood pressure.
- May irritate the mouth, throat, and GI tract
- High acidity can damage tooth enamel over time
- The vinegar may interact with certain medications like diuretics, insulin, and laxatives
- Not recommended for those with kidney issues, gastritis, peptic ulcer, or GERD
To reduce risks, drink only 1-3 ounces per day diluted with water. Rinse your mouth afterward and wait 30 minutes before brushing teeth. Check with your doctor about potential interactions.
Recommended Dosage
Here are the generally recommended dosages for getting benefits without exceeding the risks:
- For exercise cramps – 1-3 ounces before or after exercise
- For headaches – 1-2 ounces at onset, repeat every 2 hours if needed
- For digestion – 1-2 ounces with heavy meals
- For blood sugar control – 2 ounces before carb-heavy meals
- For immunity – 1-2 ounces per day
- For blood pressure – 1-2 tablespoons 2-3 times per day
To minimize health risks, drink no more than 3-4 ounces per day. Dilute with equal parts water before drinking.
The Bottom Line
In moderation, drinking small amounts of pickle juice each day may provide some benefits like relieving muscle cramps, aiding digestion, controlling blood sugar, and boosting immunity. It provides a quick hit of electrolytes and probiotics.
However, the high sodium content can be problematic in excess. Stick to 1-3 ounces per day maximum diluted with water and avoid drinking it straight from the jar. Talk to your doctor before using pickle juice as a home remedy if you have any health conditions or take medications it could interact with.
While pickle juice has some perks, it’s no miracle cure-all and shouldn’t replace a healthy diet. But integrating a few ounces into your routine may complement your diet and lifestyle if you enjoy the tangy, salty flavor.