Research suggests there may be perks to sipping this salty beverage. Here are a few.
1. Pickle Juice May Aid in Exercise Performance
Pickle juice is rich in sodium, an electrolyte (a mineral that carries an electric charge) that’s key for maintaining the body’s fluid levels. Since sodium is lost through sweat, you should replace it during exercise — especially if your workout is longer than 60 minutes or takes place in a hot, humid environment.
“Some experts believe pickle juice may help endurance athletes who need extra sodium without added sugar during exercise,” says EA Stewart, RDN, a registered dietitian-nutritionist and the founder of Spicy RD Nutrition in San Diego.
On the other hand, research hasn’t found that pickle juice is particularly effective in improving exercise performance.
Pickle Juice May Ease Muscle Cramps
Pickle juice may reduce muscle cramping (a sudden tightening of a muscle). This effect is often credited to the juice’s sodium content, since sodium is an electrolyte. But there seems to be more going on here. Pickle juice also contains acetic acid, which may stimulate a receptor in the throat that triggers nerves to “release” cramps, per a study.
Not all research agrees with this finding. One review concluded that both pickle juice and water can be effective for relieving exercise-induced muscle cramps.
2. Pickle Juice May Contain Antioxidants
Research finds that the juice portion of pickles themselves contain compounds like phenolic acids, which have antioxidant properties.Antioxidants are substances found in foods like fruits and vegetables that counteract free radicals (unstable molecules that can cause cell damage).
That said, less is known about the antioxidant content in the brine (the liquid in the pickle jar) itself, and it’s not something you want to rely on as a concentrated source of antioxidants, says Kaytee Hadley, RDN, a registered dietitian-nutritionist and the founder of Holistic Health and Wellness in Richmond, Virginia. Instead, focus on adding plant foods like whole pickles to your diet.
3. Pickle Juice May Stabilize Blood Sugar
Pickle juice contains vinegar, which may help control blood sugar in people with diabetes. Research is limited and existing studies included only small sample sizes, so it’s unclear how much vinegar needs to be consumed to get this benefit.
And, just because pickle juice contains vinegar doesn’t mean it’s useful in managing blood sugar, says Stewart. Some research suggests it may reduce post-meal blood sugar spikes, but this benefit hasn’t been replicated in large-scale studies.
Another caveat: Diabetes is associated with an increased risk of high blood pressure (hypertension). So the high sodium content of pickle juice may be a problem for people with diabetes, Stewart adds.
4. Pickle Juice May Support Gut Health
Some pickles, including traditional dill pickles, are fermented. (Fermentation occurs when bacteria produce acids that preserve the food and alter its flavor.) “Fermented vegetables provide a source of natural probiotics, which are great for the gut microbiome [the microorganisms in the gastrointestinal tract] and inflammation,” says Hadley.
But not all pickles are made through fermentation; many are pickled in vinegar. Using vinegar kills all types of bacteria, including “good” bacteria that preserve food. So, these pickles don’t provide probiotics in the juice, says Hadley.
To find a fermented pickle, visit the refrigerated section of the grocery store. Look for unpasteurized fermented pickles, which may contain the words “live cultures” or “probiotic” on the label.
Note that, while research indicates that fermented pickles provide probiotics, it’s unclear how much is retained in the liquid itself, says Abigail Hueber, RD, a functional dietitian and the owner of Above Health Nutrition in Boston.
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