If you are new to wheatgrass juice, you may be wondering how much you should drink each day.
The important point is that there is no scientifically established recommended daily dose of wheatgrass juice for healthy adults. A small wheatgrass shot of around 30ml is a common serving size, but it should be viewed as a practical amount rather than an official health recommendation.
If you are trying fresh wheatgrass juice for the first time, starting with a small serving and seeing how you tolerate the strong flavour and concentrated juice is more sensible than assuming that larger amounts provide greater benefits.
Is 30ml of Wheatgrass Juice a Good Starting Amount?
A typical wheatgrass “shot” is approximately 30ml.
For someone trying wheatgrass juice for the first time, a small serving of around 15–30ml can be a practical way to become accustomed to the taste and see how your digestive system responds.
If it agrees with you, there is no problem with choosing a larger serving. However, there is currently no good evidence showing that progressively increasing wheatgrass juice produces greater health benefits.
More is not automatically better.
How Much Wheatgrass Juice Has Been Used in Research?
Wheatgrass juice has been investigated in several small human clinical studies, but the quantities used in research should not be treated as recommended daily doses for the general public.
For example, a small randomised trial involving people with active distal ulcerative colitis used 100ml of wheatgrass juice daily for one month. The researchers reported encouraging results, but the study involved only a small number of participants and was investigating a specific medical condition.
You can read the wheatgrass juice clinical trial on PubMed.
Other clinical studies have used different amounts and preparations. A peer-reviewed review of the medical research on wheatgrass concluded that the clinical studies were generally small and that larger, better-designed studies are needed before firm recommendations can be made.
In other words, research tells us that wheatgrass juice has been studied—not that science has established an ideal daily amount for everyone.
Do You Need to Drink Wheatgrass Juice on an Empty Stomach?
No strong evidence shows that wheatgrass juice is more nutritious or effective when consumed on an empty stomach.
Some people prefer taking a small shot before breakfast because it becomes part of their routine. Others find the strong grassy flavour easier to tolerate with or after food.
If wheatgrass juice makes you feel nauseous on an empty stomach, there is no reason to force yourself to drink it that way.
Does Wheatgrass Juice Cause a “Detox Reaction”?
Claims that headaches, fatigue, nausea or other symptoms after drinking wheatgrass juice are evidence that the body is “expelling toxins” are not scientifically established.
If wheatgrass juice makes you feel unwell, it is better to interpret that as a sign that you may not be tolerating the amount or the product rather than proof that a detoxification process is occurring.
Nausea has been reported in wheatgrass clinical research, so it should not automatically be reframed as a beneficial reaction.
If you experience nausea or digestive discomfort, try a smaller amount or stop drinking it. Persistent or significant symptoms should be discussed with an appropriate health professional.
What Are the Potential Benefits of Wheatgrass Juice?
Wheatgrass contains a range of naturally occurring nutrients and plant compounds, including chlorophyll, phenolic compounds, flavonoids, vitamins and minerals.
Wheatgrass and wheatgrass juice have also been investigated in research relating to oxidative stress, inflammatory conditions, blood parameters and other areas.
However, much of the clinical evidence remains limited. Wheatgrass juice should therefore be viewed as a food rather than a treatment for cancer, digestive disease, diabetes or another medical condition.
There is also no reliable evidence that ordinary wheatgrass juice performs a special whole-body “detox” or that drinking larger quantities produces stronger health effects.
Can You Mix Wheatgrass Juice with Other Juices?
Yes. If you find straight wheatgrass juice too strong, it can be combined with freshly prepared fruit or vegetable juice.
Its concentrated grassy flavour works particularly well in small amounts alongside ingredients such as:
- Apple
- Carrot
- Celery
- Cucumber
- Lemon
- Ginger
Mixing wheatgrass with another juice can make the flavour more approachable, but it does not create a special detoxification effect.
Should Wheatgrass Juice Be Drunk Immediately?
Fresh wheatgrass juice is best prepared close to the time you intend to drink it.
Freshly extracted juice is an unpasteurised, highly perishable product. Use clean wheatgrass, clean juicing equipment and good food-handling practices.
If you do not drink it immediately, place it in a clean covered container and refrigerate it promptly at 5°C or below. Use it as soon as practical rather than assuming homemade juice will remain suitable for several days.
People at greater risk from foodborne illness—including pregnant women, young children, some older people and people with weakened immune systems—should be particularly cautious with unpasteurised juices and follow current Australian food-safety guidance.
Can You Drink Wheatgrass Juice Every Day?
There is no established requirement to drink wheatgrass juice every day.
For people who tolerate it and choose to include it in their diet, wheatgrass juice can simply be treated as one of many fresh plant foods rather than something that must be consumed according to a strict daily schedule.
A varied diet remains more important than relying heavily on any individual juice, supplement or so-called superfood.
Is More Wheatgrass Juice Better?
There is no good evidence that drinking increasingly large quantities of wheatgrass juice provides progressively greater benefits.
Clinical studies using 60ml, 100ml or other amounts were designed to investigate specific questions in defined groups of patients. They should not be interpreted as evidence that everyone should consume those amounts.
For everyday use, the most practical approach is to choose an amount you enjoy and tolerate rather than pursuing a large “therapeutic dose”.
Want Fresh Wheatgrass for Juicing?
OzSprout offers Fresh Wheatgrass – Grown to Order for customers who want living wheatgrass ready to harvest and juice at home.
If you prefer to grow your own crop from seed, follow our How to Grow Wheatgrass step-by-step guide for instructions covering soaking, germination, tray growing, watering and harvest.
Frequently Asked Questions
How much wheatgrass juice should a beginner drink?
There is no official recommended dose. A small serving of approximately 15–30ml is a practical starting point if you are trying fresh wheatgrass juice for the first time.
Is 30ml of wheatgrass juice enough?
Thirty millilitres is a common wheatgrass shot size. There is no established minimum amount required to obtain a health benefit and no evidence that everyone needs to progress beyond a 30ml serving.
Can I drink 60ml of wheatgrass juice per day?
Some people choose larger servings, and quantities around this level have been used in certain clinical studies. That does not make 60ml an established daily recommendation for the general population.
What happens if I drink too much wheatgrass juice?
There is no clearly defined toxic dose for ordinary wheatgrass juice, but larger quantities may be harder to tolerate and can cause digestive discomfort or nausea in some people. More wheatgrass juice has not been proven to provide more benefit.
Why does wheatgrass juice make me feel nauseous?
The strong flavour and concentrated nature of the juice may not agree with everyone. Nausea should not be interpreted as proof that your body is “detoxing”. Reduce the amount or stop if it makes you feel unwell.
Is wheatgrass juice better on an empty stomach?
There is no strong evidence that drinking wheatgrass juice on an empty stomach improves its nutritional effects. Choose the timing that you tolerate and find convenient.
Can wheatgrass juice cure or prevent disease?
No. Wheatgrass juice has been investigated in a number of research areas, but the evidence is not strong enough to support claims that it prevents, treats or cures cancer, inflammatory bowel disease or other medical conditions.
How Much Wheatgrass Juice Per Day? The Bottom Line
There is no scientifically established ideal daily amount of wheatgrass juice.
A 30ml shot is a common serving, and starting with a smaller amount such as 15–30ml can be a practical approach for someone trying it for the first time.
Clinical research has used larger quantities in specific medical studies, but those study doses should not be converted into general recommendations.
Most importantly, do not assume that nausea, headaches or other unpleasant symptoms are evidence of a beneficial “detox”. If wheatgrass juice agrees with you, enjoy it as one part of a varied diet rather than treating it as something that requires an increasingly large daily dose.