BENEFITS OF BIRCH SAP
✓ Detoxifying and diuretic
✓ Provides vitality
✓ Antioxidant
✓ Relieves inflammation and pain
✓ Potentially anti-cancer
What is birch sap?
Birch sap is derived from the bark of the Betula pendula, commonly known as white birch, warty birch, or European birch. Considered one of the most beautiful trees, the birch is associated with purity, gentleness, renewal, and wisdom.
Among the Celts, the birch is also known as the “tree of wisdom”. Its scientific name comes from the Celtic “betul” related to the first lunar month and the return of spring. The birch holds a prominent place in many cultures, notably among the peoples of Northern Europe (Lapland, Scandinavia, Scotland…).
Belonging to the Betulaceae family, the birch is native to Europe and Northern Asia. It is mainly found in cold countries (Canada, Scandinavian and subarctic regions…) and in some temperate climate countries (France, Netherlands…).
The birch is a majestic tree that can reach a height of 30 m and live up to 100 years. Primarily an ornamental tree with green leaves that turn golden in autumn, white and shiny bark, and catkin-shaped flowers.
But the birch is also a valuable tree in phytotherapy. Its leaves, buds, roots, bark, and the sap extracted from it hold many benefits. Today, birch is often offered in juice form (obtained from the leaves) but it’s the sap that is the most interesting part of the tree.
If birch sap is so beneficial, it is because it contains valuable components: trace elements, minerals, as well as vitamins and amino acids.
Nutritional composition
- 17 amino acids: glutamine and glutamic acid, citrulline, chlorogenic acid, valine, isoleucine…
- Vitamins: A, E, D3, B1, B2, B6, B3, B9, C
- Proteins
- Heterosides: betuloside, monotropitoside
- Phenolic acids
- Sugars: glucose, fructose, galactose, sucrose, xylitol
- Fruit acids: malic acid, succinic acid, citric acid, phosphoric acid
- Minerals and trace elements: calcium, sodium, potassium, magnesium, silicon, selenium, chromium, copper, iron, manganese…
- Flavonoids
- Antioxidants
- Triterpenes including betulin
- Mucilages
The benefits of birch sap
💧Detoxifying and diuretic
The composition of birch sap makes it an ideal ally for eliminating toxins accumulated during winter as well as metabolic waste (uric acid, urea…). To do this, it acts on the emunctory organs responsible for waste elimination: kidneys, liver, pancreas, skin…
The purifying and diuretic effect of birch sap is due to the synergistic action of its various components. Silicon, for example, facilitates the elimination of aluminum by trapping it and directing it towards the renal pathways. In parallel, its phenolic acids act on drainage. As for betuloside, it exerts a diuretic action which, by increasing urine production, boosts the elimination process.
This study from the University of Medicine and Pharmacy of Timișoara in Romania, conducted on rats, shows that the diuretic activity of the sap is superior to that of birch buds, which are also used in phytotherapy.
⚡️Provides vitality
In addition to detoxifying, birch sap reenergizes the body. And rightly so: it contains a multitude of invigorating vitamins like vitamin C and the B group vitamins.
The action of the vitamins is complemented by those of proteins (in the form of amino acids) which provide energy and perform multiple essential functions.
Finally, it contains magnesium, known for combating fatigue. As for glutamic acid, it helps to boost and strengthen the immune system.
Consuming birch sap is therefore ideal for boosting the body and re-energizing after winter, in case of fatigue, during periods of stress, or in the context of sports activities…
This study by various Polish universities, conducted directly in the lab, identified the various proteins present in birch sap.
🥝 Antioxidant
Birch sap contains a significant amount of antioxidants in various forms. Fruit acids, like citric acid, are free radical scavengers. Consequently, they protect and slow down cell aging. Polyphenols and flavonoids are also powerful antioxidants.
Vitamin C, vitamin A (retinol), and vitamin E found in birch water combat free radicals. Their effectiveness is enhanced by the presence of selenium and proteins in the sap. Indeed, vitamin E works synergistically with selenium, and vitamin A needs to be associated with proteins to be fully effective.
This study from the Medical University of Plovdiv in Bulgaria, conducted on rats, demonstrates the antioxidant potential of birch leaves due to their flavonoid content, which is also present in large quantities in the sap.
🌵 Relieves inflammation and pain
Birch sap is unique in that it contains two heterosides: betuloside and monotropitoside. These natural compounds release salicylic acid or methyl salicylate, substances that are anti-inflammatory and analgesic, similar to aspirin.
Monotropitoside is also found in other plants like meadowsweet (Filipendula ulmaria) or wintergreen (Gaultheria procumbens), known for their pain-relieving, anti-rheumatic, and anti-inflammatory effects.
Thanks to its heterosides, birch sap is capable of relieving inflammation and reducing pain. It is particularly beneficial in cases of rheumatism or osteoarthritis as it strengthens cartilage and joints. In this way, its action is similar to that of turmeric.
Finally, the silicon contained in the sap is reputed to prevent osteoporosis by improving collagen production.
This study from the Orlando Health Department of Orthopedic Surgery in the United States, conducted on women, shows that silicon intake contributes to bone health and prevents post-menopausal osteoporosis.
🔬 Potentially anti-cancer
Recent studies have demonstrated the potential of birch sap in the fight against cancer. It contains betulinic acid and betulin, which act on tumor cells, induce apoptosis (programmed cell death), and inhibit the growth of cancer cells.
The activity of birch sap has been specifically demonstrated in cases of colon, breast, lung, and prostate cancer.
This study from the University Hospital for Children of Ulm (Germany), conducted on humans, concludes that betulinic acid is a promising anticancer agent for cancer treatment.
How to consume birch sap?
Fresh birch sap
Fresh birch sap is extracted from the tree’s bark in spring during the sap rising phase. It is then marketed within a few days, kept fresh, and must be consumed quickly (within 2 to 3 weeks).
Due to its harvesting method, fresh sap is not sold year-round. It usually needs to be pre-ordered to obtain it.
Stabilized birch sap
Once harvested, fresh birch sap naturally has a tendency to ferment. It then releases calcium maleate and calcium phosphate and becomes cloudy. To limit this fermentation, some manufacturers offer stabilized birch sap.
There are several stabilization methods: with alcohol, lemon juice, plant buds, or by multiplying lactic bacteria (lacto-fermentation). Avoid pasteurized sap or sap containing nitrogen, as these preservation methods destroy the nutrients.
Because it does not ferment, stabilized sap has the advantage of being available year-round and lasting longer. This allows for multiple treatments throughout the year.
Why choose organic birch sap?
The ideal choice is birch sap that is certified organic, 100% pure, without preservatives or chemical additives, non-nano-filtered and non-pasteurized. You can easily find it in organic and specialized stores or online.
Finally, opt for sap with guaranteed traceability, collected artisanally, respecting the tree and as far away as possible from pollution sources.
Birch sap and medicinal plants
To enhance the detoxifying and revitalizing action of birch sap, it’s interesting to pair it with ginger (Zingiber officinale) or turmeric (Curcuma longa). Both of these plants are detoxifying and stimulating, improve digestion, and are anti-inflammatory. It’s also not uncommon to find birch sap and ginger drinks.
To combat fatigue after winter, you can also pair it with spirulina (Arthrospira platensis) during your spring treatment.
To relieve joint pain, birch sap can be combined with devil’s claw (Harpagophytum procumbens) or boswellia (Boswellia serrata).
Birch sap dosage
⚖️ It is generally recommended to take half a glass of birch sap per day, either pure or diluted in water.
⌛️ Ideally, it should be taken in the morning on an empty stomach, before breakfast. Avoid consuming birch sap in the evening because due to its diuretic effect, you may need to get up several times during the night to urinate.
⌛️ The ideal course is a treatment of 20 to 30 days, at the end of winter and in spring. Of course, you can consume it year-round provided you take regular breaks because it places a heavy demand on the kidneys.
🌳 Fresh birch sap: half a glass a day.
💧Stabilized birch sap: 3 caps per 1 liter of water, to be drunk throughout the day.
Contraindications and side effects
Birch sap is generally well tolerated by the body. However, its consumption is not recommended for the following people:
- As a precautionary measure, young children, pregnant or breastfeeding women should avoid taking it.
- It is not recommended for people allergic to salicylate derivatives or suffering from kidney disorders.
- Individuals under medication (analgesics, anticoagulants, blood pressure medications…) should consult their doctor before consuming.
Taking birch sap may cause the following side effects:
- Allergic reactions.
- Nausea.
- Increased urination and bowel movements.
- Gastrointestinal issues (diarrhea).
If symptoms persist, stop consumption and consult a doctor.
History, culture, and market of birch sap
A race against time
Each year, spring marks the start of sap collection! Birch sap is extracted from the tree in March-April (generally from March 15 to April 15). It is during this period, when the birch tree resumes its growth phase, that the sap rises to the heart of the tree.
It is also during this short period that the sap is richest in acids, minerals, and trace elements. Researchers have studied the seasonal variations of acids in birch sap. After the buds bloom, the composition is less interesting and the sap becomes cloudy.
An ancestral harvest
In many countries, birch sap is still collected in a traditional way. After cutting into the bark and making a small hole a few millimeters in diameter, the sap flows naturally.
A tube is then placed inside the hole to guide the sap into containers. Once the harvest is complete, the hole is plugged to protect the tree from fungi and diseases. Over the months, the trunk will naturally heal.
Harvesting sap does not affect the health of the birch. In spring, it produces daily 200 to 300 liters of sap to meet its needs!
As part of an ancestral and respectful tree harvest, only about ten liters are collected each day. And if you have a birch in your garden, know that it is possible to harvest the sap yourself.
Today in France, many young entrepreneurs are getting involved in the cultivation and marketing of birch sap using permaculture, like this young producer from Maine-et-Loire.
Report by Julia Perez and Charlotte Jean
Sources and scientific studies
C. Peev, C. Dehelean, C. Mogosanu, Stefana Avram Feflea 2010. Spring drugs of betula pendula Roth: Biologic and pharmacognostic evaluation.
Maciej Bilek, Marcin Olszewski, Paweł Wityk, Paweł Staniszewski, 2019. Proteins of birch tree sap.
Penkov D, Andonova V, Delev D, Kostadinov I, Kassarova M, 2018. Antioxidant Activity of Dry Birch (Betula Pendula) Leaves Extract.
Charles T. Price, Kenneth J. Koval, and Joshua R. Langford, 2013. Silicon: A Review of Its Potential Role in the Prevention and Treatment of Postmenopausal Osteoporosis.
Simone Fulda, 2008. Betulinic Acid for Cancer Treatment and Prevention.
