Pickle juice may help with muscle cramps, upset stomachs, and hangovers. Many brands offer zero calories per 8-ounce serving and provide electrolytes. However, it’s high in sodium, with up to 821 milligrams (mg) per serving. This can raise blood pressure and put people with specific health conditions at risk.
1. Soothes Muscle Cramps
Most people experience muscle cramps because of fluid and electrolyte loss or imbalances, especially after intense workouts involving heavy sweating. Staying hydrated is crucial to preventing cramps.
However, some research suggests that drinking small amounts of pickle juice may help, not by replacing fluids or electrolytes, but potentially by influencing nerve signals involved in cramping.
A 2022 study found pickle juice helped cramps in 70% of people with liver disease, compared to 40% who drank water. However, other research results are mixed.
Still, for many people without underlying health conditions, sipping pickle juice or other salty drinks may offer relief, as the salt content helps the body retain water.
Ultimately, maintaining regular hydration is the most reliable way to prevent muscle cramps.
2. Assists With Hydration
Drinking potassium and sodium-containing beverages can help you stay hydrated or get hydrated quickly. Sodium and potassium are both electrolytes lost in sweat.
Pickle juice contains lots of sodium and some potassium. Sipping it after a workout or after being out in the heat may help your body maintain some fluids and allow the body to recover its electrolyte levels more quickly.
Because pickle juice contains electrolytes, it may help to reduce fluid and electrolyte loss after excessive alcohol consumption, which may reduce hangover symptoms.
Unfortunately, any evidence of the effectiveness of pickle juice on hangovers is limited, and most is anecdotal.
3. Fights Free Radicals
Research shows that homemade fermented pickle juice contains antioxidants, like vitamins C and E, that help combat free radical damage.
Free radicals are unstable chemicals found inside the body and linked to diseases like cancer and heart disease.
You get some antioxidants from pickle juice, but you can get even more from eating a fermented pickle. Raw vegetables are used to make pickles, and the antioxidant content of the vegetables will be left intact.
4. May Support Weight Loss
Pickle juice may aid in weight loss, but this benefit is more about the vinegar content than the pickles themselves.
The research on vinegar’s effects on metabolism is limited. Still, it has been suggested that vinegar may delay gastric emptying (how long it takes food to move through your stomach and empty into your intestine).
A 2014 study found that vinegar might reduce appetite, leading to weight loss. However, the appetite loss in this study was mainly attributable to feelings of nausea.
It should be noted that much of the research on vinegar and weight loss involves apple cider vinegar. Although it may be found in apple cider vinegar pickles, this is not the most common type of vinegar found in pickle juice.
Apple cider vinegar might support weight loss by effects on blood sugar regulation.
5. May Control Blood Sugar
Consuming pickle juice might help manage blood sugar.
A study reported in the Journal of Diabetes Research finds that consuming a small serving of vinegar before a meal can regulate blood sugar in people with type 2 diabetes.
Keeping your blood sugar regulated is important for your health. Unregulated blood sugar can lead to diabetic complications, including kidney and heart damage and even blindness.
6. Boosts Gut Health
Naturally fermented pickles and their juice contain helpful probiotics. Probiotics are live microscopic yeasts and bacteria. They can help keep your gut health in balance.
Probiotics in fermented pickle juice may support the growth and balance of good bacteria that keep the gut healthy.
People who consume probiotic foods can reap the benefits of probiotics, including better digestion and stronger immunity. One 2017 study found that large amounts of Lactobacillus bacteria that form with pickle fermentation are vital for digestion and may provide vitamins, minerals, and carbohydrates.
That study also found that fermented pickles contain antioxidants and other vital elements that can ward off cancer, diabetes, high cholesterol, and more.
If you are looking for pickles with probiotic qualities, look for refrigerated, unpasteurized, non-vinegar-based ones. You can find similar probiotics in yogurt, sauerkraut, miso, and kimchi.
Fermented Foods
Fermentation is a way to preserve food, and it goes back to ancient times. Fermented foods and drinks are produced through controlled microbial growth. Examples of fermented foods are wine, cheese, yogurt, kombucha, and sauerkraut. Fermentation allows these foods to be rich in probiotics.
7. May Help Treat Low Stomach Acid Levels
While not recommended as a remedy by health authorities, some people use vinegar to treat an upset stomach.
Vinegar is a common ingredient in pickles, so eating a small amount might be an easier option than drinking it.
Some people may have stomachaches due to achlorhydria (low stomach acid production). The acidity of pickle juice may affect stomach acidity. Achlorhydria can also occur due to other conditions, which should be diagnosed and treated.
However, there is no scientific evidence that pickle juice can help relieve stomachaches.
A Word From Verywell
Pickle juice can help keep you hydrated before or after a workout. But note that the high sodium content makes this drink unsuitable for those who should be watching their sodium.
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What’s In Pickle Juice?
Pickle juice contains water, salt, vinegar, natural dill flavoring, potassium, zinc, vitamin C, vitamin E, yellow 5, and polysorbate 80. Some of these ingredients might help your health, while others are not beneficial and may even be harmful.
Pickle brands use different recipes for their juice, making it harder to determine its precise composition and nutritional content.
Pickle juice does contain potassium and sodium, minerals vital for basic cell functions, nerve and muscle function, and water and mineral balance.
According to the U.S. Department of Agriculture (USDA), the nutritional content of 8 ounces of pickle juice sold as a sports drink is:
- Calories: 0
- Fat: 0 grams (g)
- Carbohydrates: 0 g
- Potassium: 69.6 mg (2% daily value, DV)
- Sodium: 821 mg (38% DV)
- Zinc: 6 mg (40% DV)
- Vitamin C: 18 mg (30% DV)
Eight ounces of pickle juice can contain up to 38% or more of your daily sodium requirement. Too much sodium can be harmful and lead to high blood pressure and cardiovascular disease.
Some varieties of pickle juice include Lactobacillus, a probiotic bacterium beneficial to overall health. This is the case for naturally fermented and unpasteurized varieties but not for commercially prepared pickles that use vinegar as a primary ingredient.
Side Effects of Pickle Juice
While pickle juice might offer some health benefits, it may not be for everyone. For example, it is high in sodium, which can cause:
Due to its vinegar content, pickle juice may exacerbate acid reflux and indigestion symptoms.
Commercial pickles are prepared with various chemicals, including yellow 5 and polysorbate 80. These chemicals may harm health and are potentially linked, but not limited to, the following:
- Skin rashes
- Allergic reactions
- Behavioral issues in some children
Safety
Drinking a few ounces of pickle juice daily may be safe for most people to consume. However, It is always a good idea to discuss health risks with a healthcare provider before using pickle juice to manage any health condition.
Where to Find Pickle Juice
Pickle juice can be found in the condiment aisle of your local grocery store, near the vinegar and oils. If you cannot find it in the store, it is also available online.
You can also get pickle juice from a jar of pickles, which is also available in the condiment aisle of a grocery store. Look for fermented, unpasteurized pickles in the refrigerated sections.
Summary
Pickle juice may offer benefits like easing cramps and supporting gut health. However, the evidence is limited. While it’s safe for most in small amounts, its high sodium may cause bloating and increase blood pressure.
If you want to try pickle juice, you can drink a few ounces from a jar of pickles or buy a bottle of the juice online or in a grocery store.
The Health Benefits and Risks of Pickle Juice
Pickle juice, often overlooked, possesses several health-related benefits, making it an interesting addition to the daily diet. From enhancing hydration to potentially easing muscle cramps, pickle juice has garnered attention in various wellness circles. However, it is important to understand both the advantages and potential drawbacks of including this briny liquid in your routine.
Benefits of Pickle Juice
1. Eases Muscle Cramps
Muscle cramps commonly result from fluid and electrolyte depletion, especially after strenuous physical activities. Research indicates that consuming small amounts of pickle juice may provide relief not just by rehydrating, but perhaps by influencing the neural pathways that trigger cramps. A 2022 study revealed that 70% of participants with liver disease experienced cramp relief after consuming pickle juice, compared to only 40% with water.
2. Aids in Hydration
The electrolytes found in pickle juice, particularly sodium and potassium, contribute to maintaining hydration. Drinking it post-exercise or during hot weather might help replenish lost fluids and restore electrolytic balance. Some anecdotal evidence suggests it may also assist in alleviating hangover symptoms due to its electrolyte content.
3. Contains Antioxidants
Homemade fermented pickle juice is known to be rich in antioxidants, such as vitamins C and E, which combat oxidative stress in the body. While pickle juice alone provides some antioxidants, raw, fermented pickles can offer even greater benefits by retaining the nutrients of their original vegetables.
4. Potential Weight Loss Support
While the vinegar content in pickle juice may assist in weight loss, research is still limited. Some studies indicate that vinegar can delay gastric emptying and reduce appetite, which indirectly supports weight management. However, most evidence currently revolves around apple cider vinegar rather than the vinegar commonly used in pickle juice.
5. May Regulate Blood Sugar
A study highlighted in the Journal of Diabetes Research indicates that vinegar consumption before meals may help regulate blood sugar levels, particularly in individuals with type 2 diabetes. This regulatory effect is critical for preventing complications associated with diabetes.
6. Promotes Gut Health
Fermented pickle juice is a source of probiotics, which are beneficial for gut health. They help maintain a healthy balance of gut bacteria, potentially bolstering digestion and strengthening the immune system. To maximize probiotic benefits, look for unpasteurized varieties of pickles.
7. Possible Relief for Low Stomach Acid
Although not officially recommended, some individuals utilize vinegar to alleviate digestive discomfort, particularly associated with low stomach acid levels. The acidity of pickle juice may offer temporary relief in some cases, but scientific backing for this is limited.
Nutritional Content of Pickle Juice
The composition of pickle juice can vary based on recipes and brands, but generally, it consists of water, salt, vinegar, and occasionally, spices and preservatives. An 8-ounce serving typically contains:
- Calories: 0
- Fat: 0 grams
- Carbohydrates: 0 grams
- Potassium: 69.6 mg (2% of daily value)
- Sodium: Up to 821 mg (38% of daily value)
- Zinc: 6 mg (40% of daily value)
- Vitamin C: 18 mg (30% of daily value)
While low in calories, pickle juice is notably high in sodium, which may raise blood pressure and pose health risks for certain individuals.
Possible Side Effects
Though pickle juice can offer health benefits, it may not be suitable for everyone. Its high sodium content can lead to bloating and increased blood pressure, especially for individuals sensitive to sodium intake. Additionally, due to its acidity, it can irritate digestive conditions such as acid reflux.
Conclusion
Pickle juice can be a beneficial addition to the diet for many people, providing various health advantages like hydration and muscle cramp relief. However, its high sodium levels warrant caution. Individuals should consult with healthcare providers before incorporating it into their routine, especially if they have underlying health conditions.
Where to Find Pickle Juice
You can purchase pickle juice at most grocery stores in the condiment aisle, or make your own from jars of pickles. Look for unpasteurized fermented pickles to capture the probiotic benefits.
