
Do you like lemons?
Here’s some lemon history: according to DNA evidence, the first lemon trees appeared about eight million years ago in the southeast foothills of the Himalayas.1 According to the journal Nature, all citrus fruits, including amalaki (amla fruit), limes, oranges, grapefruits, tangerines, mandarins, and others, were genetically derived from these original lemon trees of India.2

Lemons, one of the world’s first high-vitamin C fruits, are rarely consumed in enough quantities to support optimal vitamin C levels. Worldwide, vitamin C deficiencies range from 7-73%, suggesting getting enough vitamin C is difficult.12 One way to get your daily dose of vitamin C is by starting your day with a glass of warm lemon water.
Ayurveda employs lemon to balance vata and kapha. The tastes sweet, sour, and salt balance vata, but sweet and salt are typically overconsumed, while sour is chronically underconsumed. Clinically, sour lemons are used as a digestive aid to boost digestive fire; as an anupan (carrier) to boost absorption of herbs, spices, and foods; and as a cleanser for the blood, lymph, and mouth.3
Lemons, along with many other citrus fruits, are an integral part of an Ayurvedic seasonal diet. In fact, in addition to drying the pith and seeds for medicine and cooking with lemons, drinking warm lemon water in the morning is part of the Ayurvedic dinacharya, or daily routine, particularly during late winter and spring, when lemons are harvested.

Late winter and early spring-harvested lemons and other citrus (like amalaki) provide the perfect antidote for accumulation of vata (winter) and kapha (spring).4
Starting your day with warm lemon water has numerous year-round benefits, but make sure you don’t miss this practice when they are in season: December through June.
TIP: Mix a warm 6-8 ounce glass of water with juice of a quarter of an organic lemon—add the peel and start your day. To prevent citric acid from affecting tooth enamel, rinse your mouth after drinking.
Lemons Balance Vata
Studies show the winter-harvested vitamin C in citrus protects volatile fat-soluble vitamins so desperately needed to balance vata in winter.5

Water-soluble vitamin C is a powerful antioxidant that protects against vata-aggravating and damaging oxidative stress or lipid (fat) peroxidation, which depletes vitamin E levels.
Without vitamin C, vitamin E can become depleted, unprotected, and terminally damaged, leaving the body without two of its most powerful antioxidants. One study found vitamin C not only protects vitamin E, but will also regenerate it when it becomes damaged or oxidized.6
Lemons are Acidic with an Alkaline Effect

Lemons are extremely acidic, with a pH between two and three, so why do some people swear by their antacid effect? Citric acid increases stomach acidity, but also increases mucus and other gastric juices, which balance pitta / acidity. Citric acid also stimulates liver bile production, which tells the stomach to release acid contents quickly, thereby helping occasional heartburn.10
Lemons also have a negative PRAL score (potential renal acid level), suggesting that while lemons are acidic when ingested, when they reach the kidneys, they have a very low acid impact on the urinary tract system. This is likely due to their high calcium, potassium, and magnesium content. Meats and other proteins show a positive PRAL score, suggesting their acidity is not mitigated by the body as easily as the low pH of lemon.9
Lemons Kickstart Digestion + Promote Healthy Blood Sugar
Lemons have been used for thousands of years to increase digestive agni in the form of production of HCI (hydrochloric acid). In one study, lemon juice completely blocked breakdown of starches by the enzyme amylase by increasing acidity (agni) in the stomach. Researchers conclude lemon juice not only boosts stomach acid production, but could slow uptake of starches or sugars into the blood, thereby supporting healthy blood sugar.7
Lemons Can Help Prevent Kidney Stones
Citric acid in lemons can help prevent stone formation by two mechanisms. First, it binds with urinary calcium, thereby reducing supersaturation of urine. In addition, it binds with calcium oxalate crystals and prevents crystal growth. Low citric acid, or a vitamin C deficiency, is one of the most common metabolic disturbances in patients with calcium stones, affecting ~60% of these patients.
Patients with low urinary citrate should be encouraged to increase consumption of foods high in citric acid, such as lemon and lime juice. Consuming just 4oz of lemon juice per day has been shown to significantly increase urine citrate levels without increasing oxalate levels.8
Lemon Water May be Good for the Heart
Citrus flavonoids in lemons have been shown to scavenge free radicals, improve glucose tolerance and insulin sensitivity, modulate lipid metabolism, and support healthy weight loss, all while supporting healthy function and elasticity of the endothelium (arterial lining). Studies show heart patients who increase citrus flavonoid intake have improved cardiovascular outcomes.11
Vitamin C deficiency is linked to a host of health concerns, including weight gain, blood pressure, blood sugar, and cholesterol imbalances.6 Numerous studies show a high-vitamin C diet, rich in fruits and vegetables, supports healthy heart and cardiovascular function.15 Try supplementing your vitamin C intake with Citrus C!
Lemons Help Absorb Iron from Plants

Iron from meat contains a more easily absorbable form of iron, called heme iron. Plant-based iron is heme-free and more difficult to digest, which is why vegetarians have to monitor their iron levels.
The citric and ascorbic acid found in vitamin C has been well studied to support absorption of plant-based iron into the bloodstream, supporting a healthy response to iron deficiency anemia.13
For Weight Loss, Eat the Pith Too!

Studies show certain polyphenols in the pith or white skin of the lemon support healthy weight loss in mice. Mice were divided into three groups and, for 12 weeks, fed either a low-fat diet (LF), high-fat diet (HF), or high-fat diet supplemented with 0.5% w/w lemon polyphenols (LP) extracted from lemon peel. Body weight gain; fat pad accumulation; and development of hyperlipidemia, hyperglycemia, and insulin resistance were significantly suppressed by lemon polyphenols.14
For all of these benefits, consider starting your day with warm lemon water and let us know what you notice!
nancy says
Wonderful article! Thank you!
Sherry says
I use to drink lemon water every day but since I got Colitis, I stopped. Is it true lemon & lime aggrevate colon related issues?
LifeSpa Staff says
Hi Sherry,
With colitis I would avoid lemon.
Be Well,
Dr. John
Timothy Boeve says
Does adding freshly sliced ginger root to my morning lemon water have efficacy, or is the lemon alone the best route to take?
LifeSpa Staff says
Hi Timothy,
If you were to eat breakfast right after, the ginger would be an added digestive stimulant.
Best,
LifeSpa Staff
Georgia says
I’m in no way criticising you John; I’m suscribed to your emails and I bought your ‘Eat Wheat…’ book. I’ve learnt a lot from you and I love Ayurvedic medicine but there’s one thing which I’m very confused about since watching this video some time ago,
I enjoy citrus fruits in my diet and I don’t doubt that they’re very beneficial for health but these guys say that the lemons alkalising us is a myth and their arguments are very compelling. What do you make of it?
https://www.youtube.com/watch?v=7O6GhVCvVgE&list=PLkzNRAGs31E1Ffvq4dxYNd5mLXqr8yFb4&index=81&t=0s
LifeSpa Staff says
Hi Georgia,
What is unique about lemon is that it does not act strongly acidic after digestion as it tastes. It is neutral through the digestive tract.
Be Well,
Dr. John
Georgia says
Thanks but the video claims that alkalising ourselves is a myth because different parts of the body need to be differently acidic or alkaline. For instance the stomach needs to be acidic to digest foods and kill bad microbes, and the skin is acidic to also kill microbes but the vagina is alkaline, which is why Candida loves it there and things such as acidic boron pessiaries kill it.
I’m trying to cohere this science with Ayurveda because the latter usually makes a lot of sense to me but I can’t with the alkalising theory because the body balances itself concerning acidity/alkalinity by homeostasis according to how the different places in it need to be. There’s no way to make the whole body more alkaline and it’d probably make us sick if we could do it because we’re not meant to. Although I still think foods like lemons are great!
Also testing alkalinity with urine strips doesn’t tell you anything because they’re measuring what’s coming out of the body, not what’s left in it. Did you watch the video because I’m sure if you did you could cohere the opposing views because of your great knowledge of Ayurveda and your skills as an academic?
Leanne M Every says
Can lemon water taken later in the day (like after breakfast or mid-afternoon) be just as or almost as helpful? Or is it really. truly BEST taken first thing in the morning?
Thank you!
LifeSpa Staff says
Hi Leanne,
It can be taken anytime – the sour taste is a forgotten taste in our culture. That said, in the morning it will kickstart digestion.
Best,
LifeSpa Staff
Stan says
What about sodium ascorbate? Some seeming experts rave about it, as better than ascorbic acid, but I read recently it can congest lymph nodes. Anything to that? Concerned because I’ve been using a lot of it…
BTW, thanks so much for all your invaluable study and dedication to your craft generally, Dr. John. I have never, ever seen the organ systems so well explained in connection with one another. That makes all the difference for me to determinedly follow thru, as I am now acquiring, thanks to you, some clear, logical sense of how the major systems interact and impact each other. It’s a cliche, but honestly your insight into bodily intelligence is amazing! As a host of lifelong, clueless habits of mine now fall away, my gratitude for your passionate, ongoing inquiries cannot possibly be expressed.
LifeSpa Staff says
Hi Stan,
Wow! Thank you so much–such kind words. I am deeply touched!
I have not used sodium ascorbate so I would have to dig into it. If you have info (studies) please send it. Thanks!
Be Well,
John
Chantal Gauthier says
If you do not have access to lemons but do have access to limes would it have similar health benefits?
LifeSpa Staff says
Hi Chantal,
Yes, limes are a good alternative.
Best,
LifeSpa Staff
Hanh says
Should I add honey in warm lemon juice?
Tina Huston says
Read Dr. Douillard’s article on the toxicity of heated hobey, first.
Tina Huston says
Heated honey.