A closer look at moringa, research, blood sugar, and what to consider before adding it to your routine
A Happy Healthy Hub member asked me about moringa after seeing it take over her social media feed. Have you heard of it? Let’s walk through what moringa is, what we know it may offer, and what research shows.
Moringa oleifera is the scientific name for a relatively large tree native to North India, with roots in traditional herbal medicine across Asia and Africa. You may have also seen it called the drumstick tree, horseradish tree, or ben oil tree. While it may feel like a brand-new health and wellness trend, it has been used for thousands of years. Almost every part of the tree, including the bark, pods, and leaves, has been used traditionally.
Researchers have identified more than 90 bioactive plant compounds in moringa, many of which are antioxidants. Because of this, you’ll hear people talk about moringa for liver, heart, metabolic, and skin health, along with protection from oxidative stress and inflammation. The antioxidants in moringa include flavonoids, phenolics, carotenoids, and ascorbic acid, which are found specifically in the leaves. Some compounds, like quercetin and myricetin, may also support healthy blood pressure levels.
Now for the important caveat. The research is still limited, and much of it has been done on animals or in test tubes rather than humans. That does not mean benefits are impossible. It means we need more research before we can feel confident about the claims surrounding moringa supplements. With that said, here is what we do know so far.
Moringa is nutrient dense. One cup of chopped leaves contains vitamin A, vitamins B1, B2, and B3, vitamin C, calcium, potassium, iron, magnesium, and phosphorus. The catch is that most people in the Western world are not eating a cup of moringa leaves. What is more commonly available are supplements made from the leaves.
It is also worth remembering that the bark and pods, which have been used traditionally, may offer different properties that we do not have enough data on yet.
When it comes to blood sugar and metabolic health, a 2020 review of 30 studies, including 7 human studies, found that moringa may help lower blood sugar levels. The human studies mainly looked at powdered leaf supplements. Researchers believe this may connect back to antioxidants like quercetin, kaempferol, and chlorogenic acid.
On the cholesterol side, a 2022 review published in Frontiers in Pharmacology suggested moringa may have properties that support lower cholesterol and triglyceride levels, though more human research is needed to understand what amount may create meaningful changes.
Before you add moringa to your cart, there are a few things worth knowing. Moringa leaves can have a laxative effect, which may be helpful for some people and unwanted for others. Moringa also contains anti-nutrients like oxalate and phytate, which may interfere with mineral and protein absorption. Depending on how a supplement is processed, those compounds may still be present.
When it comes to safety, moringa may interact with medications used for blood sugar, blood pressure, and thyroid conditions. If you take any medication, a conversation with your healthcare provider or pharmacist is important before trying it. Pregnant women should also be cautious, as some research recommends avoiding moringa during pregnancy.
If you decide to try it, one review of the research recommended not taking more than 70mg per day. Since supplement regulations can be limited, it is important to research the source, quality, and processing of the product you choose.
Even as someone who works with supplements in my practice, I know the industry can be challenging. For everyday consumers, it can be difficult to know whether a product contains the concentration of beneficial compounds you’re looking for. To me, this matters before spending your money. I do work with one product that contains some moringa, which is here, if you’re curious.
Personally, I take the one that has a little moringa in it, and I’ll continue using other supplements and antioxidants rather than choosing a pure moringa product. If you’ve tried moringa and had a positive experience, I’d love to hear about it.
Being your own research project is always part of the process because, while the human genome is mostly the same, our lifestyles can influence how our bodies respond. One person’s experience does not guarantee the same result for someone else.
If you decide to try moringa, start low, pay attention to how your body responds, and remember that health and wellness is about finding what works for you.