Orange juice has had a starring role at the breakfast table for decades, thanks to its zippy flavor and high vitamin C and antioxidant content. And some studies suggest this breakfast choice comes with surprisingly significant benefits, potentially boosting cardiovascular and cognitive health. But experts caution that a daily glass of OJ on its own is unlikely to meaningfully improve heart health or extend lifespan.
“Orange juice contains vitamin C, potassium, folate, and citrus flavanones like hesperidin and naringenin,” said Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian. Flavanones are a type of flavonoid, compounds that give many fruits and vegetables their bright colors—and that seem to have disease-fighting effects.
The potent mix of compounds in a glass of OJ may help explain why some studies suggest regular juice drinkers have lower risks of heart problems and stroke, and may see improvements in cardiovascular risk factors such as cholesterol levels and insulin sensitivity.
“These compounds help lower post-meal inflammation and oxidative stress, supporting blood vessels to function more effectively,” Routhenstein explained.
But don’t start chugging yet. Mei Chung, PhD, MPH, an associate professor at Tufts University’s Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy, co-authored a 2022 research review that found potential anti-inflammatory effects from daily OJ drinking. But despite that result, Chung is “conservative” about recommending a juice habit for everyone.
Most of the studies she and her team analyzed were small and short in duration; overall, they wrote in the paper, the strength of evidence was “very low.” (Also worth noting: Many studies on orange juice, including Chung’s, are funded by groups with ties to the citrus industry.) And while Chung’s team found some evidence that drinking orange juice improves a biomarker of inflammation, they can’t say with 100% certainty that those effects translate to improvements in human health.
“I just don’t have enough confidence to make that connection,” Chung said.
Heart health is, of course, an important aspect of longevity. But even outside the cardiovascular realm, there’s some research to suggest orange juice may be beneficial for long-term well-being.
In a small 2015 study, for example, researchers found that healthy older adults who drank 100% OJ every day for eight weeks had better cognitive function than those who drank an orange-flavored cordial, likely due to the juice’s flavanone content. (For what it’s worth, the researchers also measured effects on mood and blood pressure and found no significant benefits.) A 2018 study also found an association between daily orange juice consumption and cognitive health in men.
More recently, a 2025 study suggested that two months of daily orange juice consumption may change gene function in ways that support metabolism, cell signaling, and regulation of blood pressure and inflammation.
If the implications of these studies seem too good to be true, Sean Heffron, MD, a preventive cardiologist at NYU Langone Health, is right there with you. Heffron said he’s “wholly dubious” that short-term daily OJ consumption can provide significant cardiovascular or cognitive benefits.
If you like orange juice, it’s OK to consume it in moderation, Routhenstein said. Try to choose 100% juice—not juice from concentrate, juice blends, or beverages that contain added sugar—and cap consumption at 8 ounces per day, ideally paired with healthy foods.
That said, it’s important to be realistic about what a morning glass can actually do for you. Orange juice can be part of a healthy diet, Routhenstein said, but it’s “not a therapeutic intervention.”
Right now, there’s not enough evidence to give “any amount of public advice” about drinking orange juice to prevent cardiovascular or cognitive problems, Heffron agreed.
Many experts recommend eating whole fruit instead of drinking juice, since it’s easy to over-consume sugar and calories in liquid form. “Even though 100% orange juice doesn’t have added sugar, it does have sugar,” Chung said—somewhere around 20 grams per 8-ounce serving.
Juice is also stripped of the satiating fiber found in whole fruit, which supports digestive and metabolic health, among other bodily processes. It’s best to use juice to “supplement, rather than replace, whole fruit,” Routhenstein said.
There’s no question that what you eat and drink influences your heart health, longevity, and overall wellness. But a glass of juice per day isn’t going to keep chronic disease at bay.
“Believe me, I wish that eating a single food could have this benefit,” Heffron told Health. Unfortunately, it’s not that simple.
