Pickle juice has been building a following as an all-purpose health beverage, with enthusiasts saying it can cure everything from spasms to gastrointestinal issues. Is this salty, sour liquid a miracle cure-all, or are there some cautions to heed? Let’s examine more closely what pickle juice can do for your body—and where it falls short.
First, pickle juice is usually commended for its probiotic benefits. “Naturally fermented pickles — and their juice — contain beneficial microorganisms known as probiotics,” says Beth Czerwony, a registered dietitian. These probiotics are good bacteria that promote gut health, aid digestion, and strengthen the immune system. But not all pickle juice is the same. Only those produced through natural fermentation (not the vinegar kind) contain these probiotics. So if you want those gut-friendly perks, opt for refrigerated, unpasteurized pickles.
Yet another of the so-called advantages of pickle juice is that it relieves muscle cramping. Certain sports heroes swear by it after an intense workout. Though the science is a bit iffy, one study illustrated that 70% of participants with liver disease reported relief of muscle cramps upon ingestion of pickle juice, but not another 40% that had water intake. That means that it might affect nerve impulses involved in cramping, but good hydration is still the best way to prevent cramps from occurring in the first place.
Pickle juice is also rich in electrolytes, specifically sodium and potassium, that will rehydrate your body. After a sweat session at the gym or even a night out partying, a few sips could restore lost electrolytes and ease hangover symptoms. That said, most of the evidence favoring its hangover-fighting abilities is anecdotal.
There are antioxidants present in pickle juice, too, such as vitamins C and E, which work to combat free radicals. These unstable molecules have the potential to cause major diseases like cancer and heart disease. Although you will receive some antioxidant benefits from the juice, consuming the pickles themselves provides you with even more due to their raw veggie composition.
For weight loss, the vinegar in pickle juice may contribute slightly. Vinegar may slow down the rate at which your stomach is emptied, which may decrease your appetite. But studies on this are lacking, and any effect on weight is also likely to be fairly small.
Pickle juice can also stabilize blood sugar levels. The vinegar in it can prevent sudden spikes and drops in blood sugar, which is particularly beneficial for individuals with type 2 diabetes. But the same effects can be seen in other foods that contain vinegar, so pickle juice is not the sole solution.
Now for the downside—pickle juice is high in sodium. Just one serving can have up to 821 milligrams, which is a big chunk of the recommended daily intake. That much sodium can raise blood pressure and cause problems for people with certain health issues. So if you’ve been told to watch your salt intake, this probably isn’t the best drink for you.
Ultimately, although pickle juice does contain some fascinating health benefits, it’s not a miracle remedy. Its sodium content is high, so it’s best consumed in moderation. If you enjoy the flavor, an occasional sip may provide some benefits, but there are many other ways to nourish your gut, recover from a workout, and regulate blood sugar that may be just as effective, if not more so.
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