How much Aloe should I take daily?

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Daily Aloe Vera Dosage Recommendations

Aloe Vera for Blood Glucose Management

Research on the effects of Aloe barbadensis (Aloe vera) on blood glucose levels has shown varying results depending on the form and dosage. In a study involving alloxan-diabetic mice, a single oral dose of 500 mg/kg of Aloe vera exudate did not significantly affect serum glucose levels. However, the bitter principle of Aloe, administered intraperitoneally at 5 mg/kg, showed a highly significant hypoglycemic effect lasting up to 24 hours, with the maximum effect observed at 8 hours post-administration. Chronic administration of Aloe vera twice daily resulted in a maximum reduction in plasma glucose levels by the fifth day, suggesting that regular intake may be necessary for noticeable effects.

Aloe Sterol for Skin Health

Aloe sterol, a component of Aloe vera, has been studied for its benefits on skin health. A 12-week double-blind, randomized controlled trial demonstrated that a daily intake of 40 µg of Aloe sterol significantly improved skin barrier function, moisture, and elasticity. The study also noted an increase in collagen content in the dermis, suggesting that Aloe sterol can enhance skin health by promoting collagen production and improving hydration. Another study confirmed these findings, showing that Aloe sterol supplementation improved skin elasticity in men with sunlight-exposed skin, particularly in those under 46 years of age.

Tolerable Upper Intake Level of Aloe Vera

To determine the safe daily intake of Aloe vera, a study investigated the tolerable upper intake level (UL) of active Aloe polysaccharides in ICR mice. The study administered various doses (0, 120, 600, 3000, or 15,000 mg/kg body weight) over four weeks. The results indicated that the lowest-observed-adverse-effect level (LOAEL) was 120 mg/kg body weight, primarily due to a significant decrease in male kidney weight. Based on these findings, the UL for humans was estimated to be 0.4 mg/kg body weight per day, translating to approximately 24 mg for a 60-kg adult, or 4.8 grams of Aloe gel per day.

Conclusion

The appropriate daily dosage of Aloe vera varies depending on the intended health benefit. For blood glucose management, regular intake of Aloe vera may be necessary, although specific human dosage recommendations are not provided. For skin health, a daily intake of 40 µg of Aloe sterol has been shown to be effective. To avoid potential adverse effects, it is recommended to limit daily intake to 24 mg of active Aloe polysaccharides, equivalent to 4.8 grams of Aloe gel for a 60-kg adult. Always consult with a healthcare provider before starting any new supplement regimen.