Aloe Vera:18 Benefits, Nutrition, Side Effects and How to Use It

When it comes to versatile natural remedies with a long-standing reputation, few plants can rival the humble aloe vera. From ancient Egyptian tombs to modern bathroom shelves, this succulent has maintained its reputation as a healing powerhouse throughout the millennia. Whether you’re dealing with a sunburn, digestive issues, or looking for a natural skincare solution, aloe vera offers a remarkable array of benefits.

In this article, we’ll explore 18 amazing health benefits and uses of Aloe Vera, with its potential side effects. Additionally, we will discuss some simple ways to incorporate it into your daily wellness routine.

What Is Aloe Vera?

Aloe vera (Aloe barbadensis miller) is a succulent plant species belonging to the Aloeaceae family. With over 500 species of aloe plants worldwide, aloe vera is the most recognized and widely used for its medicinal properties. Native to the Arabian Peninsula, this drought-resistant perennial now grows naturally in tropical, semi-tropical, and arid climates around the world.

The plant features thick, fleshy leaves that store water, allowing it to survive in harsh, dry conditions. These sword-shaped leaves contain a clear, gel-like substance. Surrounding this inner gel is a yellow latex layer called aloe latex or aloe juice, which has different properties and uses than the inner gel.

Aloe vera has been utilized for its medicinal properties for thousands of years. Today, aloe vera is cultivated commercially for the cosmetic, pharmaceutical, and food industries. It’s found in countless products, from moisturizers and sunburn relief gels to digestive supplements and healthy beverages.

Nutritional Profile of Aloe Vera

Here is the nutritional profile of aloe vera in a table format:

Key Highlights of Aloe Vera’s Nutritional Profile:

• Low in calories, with only 44 calories per cup.
• Very low in fat and cholesterol-free.
• Moderately high in carbohydrates, with a good amount of dietary fiber.
• Provides a small amount of protein.
• Good source of vitamins A and C, as well as several minerals like calcium and potassium.
• Contains antioxidants like vitamin E.
• Lacks vitamin B12, a nutrient that is typically found in animal-based foods.

Aloe vera is primarily known for its high water content (about 99%) and its rich concentration of beneficial compounds, such as polysaccharides, glycoproteins, and antioxidants.

18 Amazing Health Benefits of Aloe Vera

Here’s an in-depth look at the most significant evidence-backed benefits:

1. Accelerates Wound Healing

One of aloe vera’s most well-documented benefits is its ability to accelerate wound healing. The gel contains compounds that increase blood flow to wounded areas, stimulate fibroblast activity (cells responsible for collagen formation), and increase collagen production—all essential for tissue repair.

Research found that wounds treated with aloe vera healed approximately 6 days faster than those treated with conventional medical treatments. The gel also creates a protective barrier over the wound while maintaining moisture balance.

Plus, aloe vera can help reduce the risk of infection and minimize scarring. For minor cuts, scrapes, and burns, aloe vera gel can provide not only faster healing but also immediate pain relief.

2. Soothes and Heals Sunburn

Perhaps aloe vera’s most popular use is for treating sunburn. Its cooling, moisturizing, and anti-inflammatory properties make it an ideal natural remedy for sun-damaged skin. Aloe vera helps in several ways:

• Reduces inflammation and redness through compounds like acemannan and C-glucosyl chromone
• Rehydrates damaged skin with its high water content (over 99%)
• Forms a protective layer that retains moisture and promotes healing
• Provides immediate pain relief through its cooling effect and pain-inhibiting compounds

Studies have shown that aloe vera not only treats the symptoms of sunburn but may also help prevent and repair UV radiation damage through its antioxidant properties. For best results, you can refrigerate aloe vera gel first. This can provide enhanced cooling relief when applied to sunburned skin.

3. Moisturizes Skin

Unlike many commercial moisturizers that sit on the skin’s surface, aloe vera has a unique ability to penetrate all three layers of the skin (epidermis, dermis, and hypodermis). This penetrative ability allows aloe to deliver hydration to deeper skin layers where it’s most needed.

The gel’s high water content immediately hydrates the skin, while its rich supply of mucopolysaccharides helps bind moisture to the skin. Additionally, aloe stimulates fibroblast activity, increasing collagen and elastin production. This can help improve skin elasticity and reduce the appearance of fine lines.

Plus, Regular use of aloe vera can help balance the skin’s pH and sebum production. This makes it suitable for all skin types—from dry and sensitive to oily and acne-prone.

4. Reduces Acne and Blemishes

Aloe vera offers multiple benefits for acne-prone skin through its:

• Antibacterial properties that combat acne-causing bacteria like Propionibacterium acnes
• Anti-inflammatory action that reduces the redness and swelling of inflamed pimples
• Natural salicylic acid content that helps exfoliate skin and unclog pores
• Astringent effect that reduces excess sebum production
• Wound-healing capabilities that help minimize acne scarring

Research found that combining aloe vera with tretinoin cream was more effective for acne treatment than tretinoin alone, with fewer side effects like skin irritation and dryness.

For acne treatment, pure aloe vera gel can be applied directly to affected areas as a spot treatment or used as an all-over face mask.

5. Fights Aging

Aloe vera’s anti-aging benefits stem from its ability to:

• Stimulate collagen and elastin production, improving skin firmness and elasticity
• Provide antioxidant protection against free radical damage from UV radiation and environmental pollutants
• Maintain skin hydration at deeper levels, reducing the appearance of fine lines
• Support cell regeneration for fresher, more youthful-looking skin

A study found that women over 45 who took an oral aloe vera gel supplement for 90 days showed significant improvements in facial wrinkles and skin elasticity compared to the placebo group.

Plus, Regular topical application of aloe vera can help reduce the appearance of age spots and hyperpigmentation through gentle exfoliation and skin-brightening properties.

6. Soothes Skin Conditions

Aloe vera’s anti-inflammatory, antimicrobial, and skin-soothing properties make it beneficial for various skin conditions:

• Eczema and Psoriasis: Reduces inflammation, itching, and scaling while moisturizing dry, cracked skin
• Rosacea: Calms redness and inflammation while strengthening the skin barrier
• Contact Dermatitis: Soothes irritation and accelerates healing of affected skin
• Cold Sores: Speeds healing and reduces pain with antiviral properties

A review concluded that aloe vera is effective for the treatment of psoriasis, seborrheic dermatitis, aphthous stomatitis, genital herpes, and skin burns.

For chronic skin conditions, consistent application of pure aloe vera gel or quality aloe-based products provides the best results.

7. Supports Oral Health

Aloe vera’s antibacterial and anti-inflammatory properties make it effective for oral health applications:

• Reduces gum inflammation and bleeding in cases of gingivitis and periodontitis
• Fights cavity-causing bacteria like Streptococcus mutans and Lactobacillus acidophilus
• Accelerates healing of mouth ulcers, cuts, and surgical sites within the oral cavity
• Helps manage symptoms of oral lichen planus, a chronic inflammatory condition

A study found that aloe vera gel was as effective as chlorhexidine, a common antimicrobial mouth rinse, in reducing plaque and gingivitis. Another study showed that an aloe vera mouth rinse was more effective than a placebo in reducing oral mucositis in patients receiving radiation therapy.

Aloe vera is now found in natural toothpastes, mouthwashes, and even dental floss for its oral health benefits.

8. Supports Digestive Health

Internally, aloe vera has traditionally been used to support digestive health in several ways:

• Soothes the irritated digestive tract with its anti-inflammatory and coating properties
• May reduce symptoms of acid reflux by calming the esophageal lining
• Promotes regularity through gentle laxative effects (primarily from aloe latex)
• Supports a balanced gut microbiome with prebiotic properties
• May help manage symptoms of irritable bowel syndrome (IBS) and inflammatory bowel diseases

A review found that aloe vera juice was effective in treating irritable bowel syndrome, with improvements in symptoms like abdominal pain, bloating, and irregular bowel movements.

For digestive health, commercially prepared aloe vera juice is typically recommended over home preparations. This is because proper processing removes potentially harmful compounds like aloin.

9. Reduces Inflammation

Aloe vera contains several anti-inflammatory compounds, including:

• Plant sterols (cholesterol, campesterol, β-sisosterol, and lupeol)
• Salicylic acid (similar to aspirin)
• Bradykinase (an enzyme that breaks down bradykinin, a pain-inducing inflammatory substance)
• C-glucosyl chromone (a novel anti-inflammatory compound)

These compounds can inhibit the cyclooxygenase pathway, reducing prostaglandin E2 production from arachidonic acid. This is similar to how non-steroidal anti-inflammatory drugs (NSAIDs) work, but without the same side effects.

Research has demonstrated aloe vera’s ability to reduce inflammation in both acute and chronic inflammatory models. Whether applied topically for skin inflammation or consumed as juice, aloe vera provides natural anti-inflammatory support.

10. Regulates Blood Sugar

For those with type 2 diabetes or pre-diabetes, aloe vera may help regulate blood sugar levels. Studies suggest aloe can:

• Enhance insulin sensitivity, allowing cells to use glucose more effectively
• Reduce fasting blood glucose levels through multiple mechanisms
• Protect pancreatic beta cells (insulin-producing cells) from damage
• Lower hemoglobin A1c levels with regular consumption

A meta-analysis published in the Journal of Clinical Pharmacy and Therapeutics examined nine studies with 283 diabetes patients and found that aloe vera significantly reduced both fasting blood glucose and hemoglobin A1c levels.

The plant’s blood sugar-regulating effects are attributed to its content of acemannan, anthraquinones, and lectins. This may enhance glucose uptake by muscle tissues and prevent glucose absorption in the intestines.

11. Boosts Immune Function

Aloe vera supports immune function through several mechanisms:

• Acemannan stimulates macrophage activity, enhancing the body’s ability to fight pathogens
• Antioxidants protect immune cells from oxidative damage
• Anti-inflammatory compounds help regulate immune responses
• Zinc, selenium, and vitamin C content support overall immune function

Research found that aloe vera’s acemannan increases the production of nitric oxide and cytokines, signaling molecules that activate immune cells and coordinate immune responses. Plus, Regular consumption of aloe vera juice or supplements may help support overall immune function and reduce susceptibility to common infections.

12. Lowers Cholesterol

Aloe vera may help manage cholesterol levels by:

• Reducing total cholesterol and LDL (bad) cholesterol
• Increasing HDL (good) cholesterol
• Decreasing triglyceride levels
• Improving the function of the liver, which plays a key role in cholesterol metabolism

A study found that consuming aloe vera gel for 12 weeks significantly reduced LDL cholesterol levels in patients with hyperlipidemia. The plant’s phytosterols, which have a similar structure to cholesterol, may help block cholesterol absorption in the intestines.

When combined with a heart-healthy diet and regular exercise, aloe vera supplementation may contribute to improved lipid profiles and cardiovascular health.

13. Reduces Heartburn and GERD Symptoms

Aloe vera juice may help alleviate symptoms of gastroesophageal reflux disease (GERD) and heartburn by:

• Coating and soothing the esophagus and stomach lining
• Reducing inflammation in the digestive tract
• Potentially decreasing stomach acid production
• Accelerating the healing of damaged tissue in the esophagus

A randomized, controlled trial found that aloe vera syrup was safe and effective in reducing the frequency of all evaluated GERD symptoms. For those seeking natural alternatives to acid-blocking medications, aloe vera juice may also offer relief from occasional heartburn and acid reflux symptoms.

14. Supports Hair Health

Aloe vera benefits hair and scalp health in multiple ways:

• Deep cleanses the scalp without stripping natural oils
• Balances the pH of the scalp to reduce dandruff and sebum buildup
• Contains proteolytic enzymes that remove dead skin cells from the scalp
• Provides essential nutrients that strengthen hair and promote growth
• Prevents itching and inflammation associated with various scalp conditions

The vitamins A, C, and E in aloe vera help combat free radical damage that can lead to hair aging and graying. Its high water content provides natural hydration for dry, brittle hair.

In addition, Aloe vera can be used as a pre-shampoo treatment, conditioner, styling gel, or scalp mask to improve overall hair health and appearance.

15. Reduces Dental Plaque

Aloe vera’s antibacterial properties make it effective in reducing dental plaque formation:

• Kills bacteria responsible for plaque formation and tooth decay
• Creates a protective barrier on teeth and gums
• Reduces inflammation that can lead to gum disease
• Provides gentle cleaning without abrasives that can damage enamel

A study compared aloe vera mouthwash to chlorhexidine (a common antimicrobial mouthwash) and found comparable results in plaque reduction. This suggests aloe can act as a natural alternative.

Plus, Aloe vera-based toothpastes and mouthwashes offer natural oral care options without the harsh chemicals and alcohol in many conventional products.

16. Enhances Nutrient Absorption

Aloe vera may improve the absorption of certain nutrients in the digestive system:

• Normalizes gut pH, creating optimal conditions for nutrient absorption
• Soothes and heals the intestinal lining, potentially addressing “leaky gut” issues
• Contains enzymes that aid in breaking down food
• Supports a healthy gut microbiome, which plays a role in nutrient synthesis and absorption

Research indicates that aloe vera can improve protein absorption and utilization. This is particularly important for those on plant-based diets or with digestive issues that impact nutrient absorption. Plus, taking aloe vera juice before meals may help optimize digestion and nutrient absorption from food.

17. Possesses Antimicrobial Properties

Aloe vera demonstrates broad-spectrum antimicrobial activity against:

• Bacteria: Both gram-positive (Staphylococcus aureus, Streptococcus pyogenes) and gram-negative (Escherichia coli, Pseudomonas aeruginosa)
• Fungi: Including Candida albicans and dermatophytes
• Viruses: Including herpes simplex virus types 1 and 2

These antimicrobial properties stem from compounds like anthraquinones, saponins, and salicylic acid. They can disrupt microbial cell membranes and inhibit protein synthesis in pathogens.

18. Eases Joint Pain and Arthritis

For those suffering from joint pain and arthritis, aloe vera offers natural relief through:

• Potent anti-inflammatory action that reduces joint swelling and pain
• Analgesic properties that help alleviate discomfort
• Antioxidant protection against oxidative damage in joint tissues
• Improved circulation to affected areas when applied topically

Research found that aloe vera extract reduced inflammation in arthritic rats and protected against cartilage degradation. Plus, Aloe vera can be used both topically as a gel applied to painful joints and internally as a supplement to address systemic inflammation of arthritis.

Potential Side Effects and Precautions

While aloe vera offers numerous benefits, it’s important to be aware of potential side effects and take necessary precautions:

1. Topical Use Side Effects

• Skin Irritation: Some individuals may experience allergic reactions, including redness, burning, stinging, or rash. Always perform a patch test before extensive use.
• Photosensitivity: Aloe may increase sensitivity to sunlight in some individuals, potentially leading to sunburn.
• Contact Dermatitis: Though rare, some people may develop allergic contact dermatitis from aloe. This is more common in those with allergies to plants in the Liliaceae family (garlic, onions, tulips).

2. Internal Use Side Effects

• Digestive Discomfort: Consuming aloe, particularly whole leaf extracts containing aloin (anthraquinones), may cause abdominal cramping, diarrhea, and electrolyte imbalances.
• Low Blood Sugar: Aloe may enhance the effect of diabetes medications, potentially causing hypoglycemia (low blood sugar).
• Potassium Loss: Long-term use of aloe latex can lead to potassium depletion, which may cause muscle weakness and irregular heartbeat.
• Liver Concerns: Some studies suggest that long-term consumption of aloe extract containing aloin may be associated with liver inflammation.
• Medication Interactions: Aloe may interact with certain medications, including:
  • Blood thinners (increased bleeding risk)
  • Diuretics (enhanced potassium loss)
  • Diabetes medications (additive effect on blood sugar)
  • Stimulant laxatives (increased intestinal cramping)

Who Should Avoid Aloe Vera?

• Pregnant or breastfeeding women: Internal use of aloe (especially aloe latex) may stimulate uterine contractions and is not recommended during pregnancy. Limited data exists on its safety during breastfeeding.
• Children under 12: Internal use is not recommended for young children due to potential electrolyte imbalances.
• People with intestinal conditions: Those with Crohn’s disease, ulcerative colitis, or hemorrhoids should avoid internal aloe latex due to its potential to irritate the intestinal lining.
• Individuals with kidney or heart disease: Due to potential electrolyte imbalances, especially potassium loss.
• Those allergic to plants in the Liliaceae family: May have cross-sensitivity to aloe.

How to Use Aloe Vera Effectively?

Aloe vera can be used in various forms for different purposes.

1. Using Fresh Aloe Vera Gel

Harvesting gel from a plant:

1. Select a mature leaf (at least 8 inches long) from the outer part of the plant
2. Cut the leaf at the base, close to the stem
3. Let the yellow latex drain out by placing the cut end down for 10-15 minutes
4. Wash the leaf thoroughly
5. Trim the serrated edges with a knife
6. Split the leaf lengthwise
7. Scoop out the clear gel with a spoon
8. Rinse the gel to remove any remaining latex
9. Use immediately or store in the refrigerator for up to 1 week

For skin application:

• Apply directly to clean skin
• Allow to dry for 15-20 minutes
• Rinse with cool water (optional, depending on use)
• Repeat 1-2 times daily as needed

For sunburns:

• Apply a thick layer of cool gel to affected areas
• Reapply every few hours for continued relief
• Store gel in the refrigerator for an enhanced cooling effect

2. Aloe Vera Juice

Recommended intake:

• Begin with a small amount (1-2 tablespoons) to test tolerance
• Gradually increase to 1/4 to 1/2 cup daily if desired
• Dilute in water or juice if the taste is too strong
• Best consumed on an empty stomach for maximum absorption

3. Aloe Vera in Hair Care

As a pre-shampoo treatment:

1. Apply pure aloe gel to the scalp and hair
2. Massage gently to stimulate circulation
3. Leave on for 30 minutes to 1 hour
4. Wash out with mild shampoo

As a leave-in conditioner:

1. Mix 2 parts aloe gel with 1 part water
2. Transfer to a spray bottle
3. Spritz onto damp hair after washing
4. Style as usual

For dandruff control:

1. Combine aloe gel with a few drops of tea tree oil
2. Apply directly to the scalp
3. Leave on for at least 30 minutes or overnight
4. Rinse thoroughly
5. Repeat 2-3 times weekly

4. Aloe Vera for Oral Health

Mouth rinse:

1. Dilute 2 tablespoons of aloe vera juice in 1/4 cup of water
2. Swish vigorously for 30 seconds
3. Spit out (do not swallow)
4. Use twice daily after brushing

For canker sores or mouth ulcers:

1. Apply pure aloe gel directly to affected areas
2. Allow to sit for a few minutes
3. Repeat 3-4 times daily until healed

5. Making Aloe Vera Face Masks

For acne-prone skin:

1. Combine 2 tablespoons of aloe gel with 1 teaspoon of honey and 1/2 teaspoon of turmeric
2. Apply to a clean face
3. Leave on for 15-20 minutes
4. Rinse with lukewarm water
5. Use 1-2 times weekly

Dry skin:

1. Mix 2 tablespoons of aloe gel with 1 tablespoon of mashed avocado and 1 teaspoon of olive oil
2. Apply evenly to the face
3. Leave on for 15-20 minutes
4. Rinse and moisturize as usual
5. Use 1-2 times weekly

For aging skin:

1. Blend 2 tablespoons of aloe gel with 1 teaspoon of vitamin E oil and 1/2 teaspoon of matcha powder
2. Apply to a clean face and neck
3. Leave on for 20-30 minutes
4. Rinse thoroughly
5. Use 2-3 times weekly

Here are some general guidelines for how much aloe vera to use daily:

1. Topical Application:

• For skin care and minor burns/irritations: Apply a thin layer of aloe vera gel directly to the affected area 1-3 times per day.
• For hair care: Use 1-2 tablespoons of aloe vera gel as a hair mask or leave-in treatment 1-2 times per week.

2. Oral Consumption:

• For general health and wellness: Consume 2-4 tablespoons of aloe vera juice or gel per day, either on its own or mixed into water, smoothies, or other beverages.
• For specific health conditions: Consult with a healthcare professional, as the recommended dosage may vary depending on the condition being treated. Typical oral doses range from 2-8 ounces per day.

You should start with a smaller amount, such as 1 tablespoon per day, and gradually increase the dosage. Additionally, it’s crucial to use high-quality, pure aloe vera products and to perform a patch test before applying them.

FAQs

1. Can I use aloe vera on my face every day?

Yes, pure aloe vera gel is generally gentle enough for daily use on the face. It’s non-comedogenic (won’t clog pores) and suitable for most skin types. However, if you have extremely sensitive skin, start with every other day to ensure no irritation occurs.

2. Is it safe to eat aloe vera?

The inner gel can be consumed when properly prepared, but the latex (yellow part) contains aloin, which has strong laxative effects and can be harmful in large amounts. Commercial aloe juices for consumption should have the aloin removed. Always use products specifically labeled as food-grade for internal use.

3. How long does it take for aloe vera to heal a sunburn?

When applied regularly (3-4 times daily), aloe vera can significantly reduce sunburn symptoms within 1-2 days and accelerate healing. Complete healing typically takes 3-7 days, depending on the severity of the burn.

4. Can aloe vera reduce dark spots and hyperpigmentation?

Aloe vera contains compounds like aloesin that may help fade dark spots by inhibiting melanin production. However, results take time (typically 1-3 months of consistent use) and may be more effective when combined with other brightening ingredients like vitamin C.

5. How long does an aloe vera plant live?

With proper care, aloe vera plants can live 5-25 years indoors. They are slow-growing but eventually produce offsets (baby plants) that can be separated and replanted, essentially allowing you to continue the original plant’s lineage indefinitely.