By By Sarah Garone. Medically Reviewed by Reyna Franco, RDN,
1 days ago
Moringa comes from the leaves of a tree native to India, where it has been used medicinally for centuries. Adobe Stock
Note: The U.S. Food and Drug Administration (FDA) does not regulate all supplements. Before taking a supplement, talk to your doctor about potential drug interactions and other safety concerns.
Sometimes the supplements that seem the newest and trendiest actually contain some of the oldest ingredients. Moringa oleifera , commonly known as moringa, is an herb from the moringa tree, nicknamed the drumstick tree or horseradish tree. Its medicinal roots stretch back to ancient time. Originating in India, it's now used all over the world as a dietary supplement.
Though research on moringa's effects in humans is not extensive, the herb may have a variety of health benefits. Below, discover its possibilities for health, plus how to use moringa powder in smoothies, recipes, and more.
Moringa Nutrition Facts
Moringa contains very small amounts of multiple vitamins and minerals, and even provides a hint of protein. One serving (2 teaspoons) of moringa leaf powder contains the following nutrition components.
Calories: 15
Total fat: 1 gram (g)
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 milligrams (mg)
Sodium: 0 mg
Total carbohydrates: 2 g
Dietary fiber: 1 g
Total sugars: 0 g
Added sugars: 0 g
Protein: 1 g
Vitamin D: 0 international units
Vitamin C: 1.2 mg, which is 2 percent of the daily value (DV)
Calcium: 70 mg, which is 6 percent of the DV
Iron: 1.3 mg, which is 8 percent of the DV
Potassium: 60 mg, which is 2 percent of the DV
7 Possible Health Benefits of Moringa You Should Know About
Moringa's potential benefits cover a wide range of wellness bases. Here are seven ways it may help your health.
1. May Reduce Inflammation
Like many plant-based foods, moringa contains antioxidants, including carotenoids, flavonoids, and phenols. It harbors isothiocyanates and quercetin, which have anti-inflammatory effects, says San Diego–based integrative medicine physician Markus Ploesser, MD , chief innovation officer at Open Mind Health. Antioxidant compounds like these are known for combating the harmful compounds called free radicals, which contribute to the cellular inflammation associated with chronic diseases and aging. Not surprisingly, research shows that moringa may hold promise for treating inflammatory conditions like glandular inflammation, headache, and bronchitis.
2. May Protect Against Arthritis
Because of its anti-inflammatory properties, moringa may be useful for arthritis symptom relief, Dr. Ploesser says. One animal study, for example, found that an extract of moringa was effective at treating arthritis in rats. Ploesser points out that this may not translate to similar results in humans. "The evidence in the context of autoimmune diseases remains inconclusive and requires further research," he says.
3. Could Lower Blood Sugar
If you have blood sugar issues such as diabetes, moringa could be one potential option in your treatment toolkit. "Moringa lowers blood sugar by increasing the levels of insulin secretion," explains Christiane Matey, RDN, of Mint Nutrition in Mooresville, North Carolina. According to one animal study, moringa also increases the uptake of glucose (blood sugar) by the muscles and liver, ultimately decreasing the liver's production of glucose. This could be helpful for people with diabetes who need to bring down their blood sugar, but additional studies on humans are needed.
4. Could Benefit Heart Health
A moringa supplement may enhance cardiovascular health in a couple of ways. First, moringa leaves contain heart-protecting compounds that may help lower cholesterol levels, Matey says. Multiple studies have found that these bioactive alkaloid compounds reduce blood cholesterol in animals.
The herb's multitasking antioxidants may also get involved in cardiovascular health and "may protect the heart by reducing inflammation and oxidative stress," Ploesser says. Note that these areas require further study in humans.
5. May Improve Memory
We'd all like to ensure that our minds stay sharp as we age. It's possible that moringa could serve as an aid for cognition. "Moringa's antioxidants and neuroprotective compounds may support brain health," Ploesser says. "Quercetin and chlorogenic acid, both found in moringa, have been linked to improved cognitive function and protection against neurodegenerative diseases." According to a study done on animals, moringa could be used to treat dementia and improve spatial memory. Ploesser emphasizes that most studies on moringa and memory have been conducted on animals, and that firm conclusions in humans require more evidence.
6. May Protect Liver Health
The high concentration of polyphenols in moringa may help protect the liver from damage caused by toxins, medication, or oxidative stress, Ploesser says. "Studies have indicated that moringa may help restore liver enzymes to normal levels and reduce fibrosis." Since these studies have primarily been conducted on rodents, it's important to interpret their results with caution.
7. May Support the Immune System
"Due to its high levels of vitamins A and C, moringa may help boost immune function," Ploesser says. "The anti-inflammatory and antimicrobial properties of moringa could also play a role in preventing infections." It's worth noting that the amounts of vitamins A and C in a standard serving (2 teaspoons) of moringa powder are relatively low. Significantly higher doses of moringa may be required to achieve immune health benefits.
Practical Tips on Using or Consuming Moringa
Moringa is available as a powder, an oil, in capsules, or as dried leaves. To make the most of leaves, brew moringa tea. Place 1 teaspoon of moringa leaves in a tea ball and place it in a heat-resistant mug. Boil 1 cup of water, add to the mug, and steep, covered, for three to five minutes. Sweeten if desired.
Other culinary options include stirring moringa powder into beverages or high-liquid foods like smoothies, pudding, popsicles, oatmeal, or yogurt. Cooking with moringa is possible, too. Stocks and soups, for example, can be a welcome melting pot for moringa. Simply dissolve the powder into the heated liquid. "A nice pho stock made with moringa would pair well with lime, cilantro and spices," Matey says.
If you'd like to drink moringa in a beverage, you have multiple options. Matey suggests adding it to tea or a latte. "Use powder and make matcha-like drinks, hot or cold," she recommends. "Adding some spices including cinnamon and ginger can help offset some of the earthiness, adding rich flavors and a blast of health benefits."
Another fun possibility: Try adding moringa powder to baked goods. You'll get a sheen of green color in the finished product. If this doesn't sound appealing, you may prefer to incorporate it into an already greenish option like zucchini bread. But if you're not bothered by the hue, this isn't necessary. Matey says that moringa makes for a nice blend of flavors in banana bread and other baked items.
Risks of Taking Moringa
Given the lack of strong research on moringa for human health, it pays to be cautious about taking it. Like other supplements, it is not regulated by the FDA, which means the agency does not stand behind the quality, efficacy, or safety. You should discuss any new supplement with your healthcare provider before taking it, especially if you are pregnant or nursing. In high amounts, moringa may be toxic. One study suggests taking no more than 70 g per day.
The Takeaway
Moringa may provide a variety of health boosts, but since human research is scant, it's tough to draw firm conclusions about its effects. If you'd like to try this bright green herb, you're not limited to taking it as a stand-alone supplement. Experiment with adding moringa to smoothies, baked goods, broths, or any food preparation you like.
Editorial Sources and Fact-Checking
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Pareek A et al. Moringa oleifera : An Updated Comprehensive Review of Its Pharmacological Activities, Ethnomedicinal, Phytopharmaceutical Formulation, Clinical, Phytochemical, and Toxicological Aspects. International Journal of Molecular Sciences . February 2023.
Mahdi HJ et al. In vivo anti-arthritic and anti-nociceptive effects of ethanol extract of Moringa oleifera leaves on complete Freund's adjuvant (CFA)-induced arthritis in rats. Integrative Medicine Research . March 2018.
Sutalangka C et al. Moringa oleifera mitigates memory impairment and neurodegeneration in animal model of age-related dementia. Oxidative Medicine and Cellular Longevity . December 23, 2013.
Supriono S et al. Moringa oleifera Inhibits Liver Fibrosis Progression by Inhibition of α-Smooth Muscle Actin, Tissue Inhibitors of Metalloproteinases-1, and Collagen-1 in Rat Model Liver Fibrosis. Open Access Macedonian Journal of Medical Sciences . 2020.
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for T he Washington Post , Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics. See full bio See Our Editorial Policy Meet Our Health Expert Network
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