Over the years, charcoal has been touted as a remedy for everything from indigestion and hangovers to so-called wellness ‘cleanses’.
Gwyneth Paltrow‘s Goop has even featured a recipe for ‘activated charcoal chai’, while charcoal tablets are widely sold online and in health shops, with some packs costing around £8.
The pills contain activated charcoal – a processed form of carbon filled with tiny pores, which allow it to bind to certain substances in the gut. This effectively lets it act like a sponge, trapping gas and toxins before they can cause symptoms.
Unlike many supplements, charcoal is not absorbed into the bloodstream. Instead, it stays in the gastrointestinal tract before being passed out of the body.
Some products advise taking two to four capsules after meals, up to three times a day, to help with digestion and flatulence.
But do charcoal tablets really work – and are there any risks?
‘Some people can find them beneficial and they can help with things like bloating and gas, but it depends on the individual; not everybody notices a benefit,’ Sophie Medlin, consultant dietitian at CityDietitians, tells the Daily Mail.
With that in mind, we examined the science behind some of the most common claims about charcoal tablets – and asked Sophie to weigh in.
Charcoal acts like a sponge, trapping gas and toxins
What exactly is activated charcoal?
Activated charcoal is usually made by heating carbon-rich materials such as coconut shells, wood, peat or coal to very high temperatures, then ‘activating’ them with steam or chemicals to create a highly porous structure.
This gives it a huge surface area, which is why it is used in everything from water filters to medical treatment for some poisonings.
In the wellness and beauty world, its reputation for binding to impurities has seen it added to toothpaste, face masks, cleansers, shampoos, deodorants and soaps.
It’s also become a trendy culinary ingredient, being included in juices, pizza crusts and ice cream, giving them a spooky dark hue.
In toothpaste, it is marketed as a way to lift stains; in face masks and cleansers, it is sold as a pore-clearing ingredient that can draw out oil and grime; and in drinks or supplements, it has been promoted as a ‘detox’ aid.
But experts warn that many of these claims are overstated, and that its ability to bind to substances does not mean it can magically cleanse the body or make products healthier.
‘There was a time when people were putting charcoal in everything,’ says Ms Medlin.
‘Of course, it looked great on social media, because black ice cream and black drinks look trendy.
‘Fortunately, that seems to have gone out of fashion. As a scientifically-minded person, it’s difficult for me to understand, but I think the theory people were working with was that it must be ‘detoxifying’ because the NHS uses activated charcoal after some overdoses.
Charcoal toothpaste is marketed as a way to lift stains
‘But that is a very specific medical use. The idea that putting it in a juice or latte will detox your body is nonsense.’
How can charcoal pills help to alleviate flatulence?
‘Charcoal is a traditional medicine that’s been used for a long time in lots of different ways,’ says Ms Medlin.
Because of its porous structure, activated charcoal has an enormous surface area: just one gram can equal as much as 500 square metres.
This gives it plenty of space to bind to gases and other molecules as it passes through the gut, through a process known as adsorption.
This is different from absorption; rather than being soaked up into the charcoal, the molecules stick to its surface – a bit like dust clinging to a cloth – before being carried out of the body.
This is why charcoal tablets are sometimes suggested for flatulence and bloating.
NHS guidance lists them as one option some people say they find helpful for reducing wind, alongside remedies such as peppermint oil and probiotic drinks. However, it also notes that there is very little scientific research to prove they work.
Ms Medlin warns that despite some people finding them helpful, the results can be hit and miss.
‘It’s very individual. If you have occasional gas and bloating, it might be worth trying. But it’s not something you should be taking regularly,’ she says.
‘If you have ongoing problems with gas and bloating, you should see a dietitian to find out what’s going on.’
One small study involving patients in the US and India found activated charcoal significantly reduced hydrogen levels in the colon, which was linked with less bloating and gas pain.
However, larger, better-quality studies are needed before firm conclusions can be drawn.
Charcoal’s ability to bind to toxins makes it a popular choice for pore-clearing face masks
Charcoal tablets also vary in strength. Some contain different amounts of activated charcoal per pill, while others include added bulking agents, but Ms Medlin says there is little to separate them.
‘They’re all pretty much the same,’ she says. ‘I wouldn’t recommend one in particular.’
Who should avoid charcoal tablets?
Because of their incredible adsorption properties, charcoal tablets aren’t suitable for people taking certain types of medication.
Activated charcoal can bind not only to gas, but also to drugs and nutrients, potentially stopping the body from absorbing them properly.
It’s why charcoal pills are used by the NHS in emergency situations to help mitigate the effects of dangerous overdoses.
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According to one study, charcoal pills can help to reduce the absorption of drugs by 88.6 per cent if administered within 30 minutes of an overdose.
The experiment indicated that timing was key, as absorption dropped to 37.3 per cent when charcoal pills were given an hour after the overdose.
‘We use activated charcoal pills in emergency situations in the NHS, for drug overdoses. But that’s in a controlled setting’, says Ms Medlin.
Charcoal tablets shouldn’t be used as a home remedy for drug overdoses – always call 999 in an emergency.
Do charcoal pills help with digestion?
Although charcoal pills can help with bloating and flatulence, they do not help with digestion, and in some ways impede it.
While activated charcoal can be used to bind and ‘trap’ toxins, it can also remove beneficial nutrients, minerals, vitamins, and vital medications from your system, too.
In one experiment for the Journal of Food Quality, activated charcoal was added to apple juice and found that the juice became clearer, and vitamin levels decreased.
Ms Medlin explains: ‘If you take charcoal pills regularly, they can stop you absorbing medications, the contraceptive pill, nutrients, vitamins, and minerals.
‘It’s not something we should be taking regularly. It’s more something you could try for occasional symptoms.’
Is charcoal a legitimate wellness product?
While activated charcoal had a moment as a Goop-backed wellness ingredient, it cannot be absorbed into the body. Instead, it stays in the gastrointestinal tract, where it can bind to certain molecules before leaving the body in bowel movements.
That is why some experts argue many charcoal ‘wellness drinks’ were more style than substance. In some cases, adding activated charcoal to juices may actually have made them less nutritious, as the charcoal could bind to some of the vitamins and nutrients they contained.
In the US, the FDA has previously sent warning letters to companies selling activated charcoal products that claimed to work as ‘detoxes’ or ‘hangover cures’, stating that such products were not recognised as safe or effective for those uses.
There is also a basic scientific problem with the hangover claim: activated charcoal does not bind well to alcohol, meaning it is unlikely to do much once someone has been drinking.
