Moringa: Potential Benefits, Known Risks, and More

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Its slightly pungent flavor also melds well with fruits and vegetables, which is one reason why there’s a growing use of moringa powder in the United States in drinks, smoothies, and more. Read on to learn more about the benefits and risks of moringa.

But moringa leaf, either powdered or dried, is the most common form of the supplement in the U.S., says Jenn LaVardera, RD, director of the global food and nutrition affairs agency FoodMinds and founder of food consultant service Hamptons RD in Southampton, New York.

Most research exploring the potential health benefits of moringa involve moringa powder or extract. And while it’s promising, further research is necessary before definitive conclusions about the health benefits of moringa can be made, says Courtney Pelitera, RD, with Top Nutrition Coaching, who is based in Rochester, New York.

However, the purported health benefits of moringa include the following:

Supporting Immunity

However, LaVardera also points out that the specific concentrations of nutrients like vitamin C will vary widely between moringa supplement brands, so be sure to read the label.

Reducing Inflammation

Moringa contains polyphenols — natural compounds that stimulate antioxidant activity, which can neutralize cell-damaging free radicals. This is helpful for reducing inflammation in the body that underlies chronic disease, LaVardera says.

However, Pelitera points out that this research looked at specific polyphenols noted to be in moringa, not at taking the moringa itself. “More research is needed on the anti-inflammatory benefits of moringa specifically,” she says.

Improving Blood Sugar Levels

Moringa is theorized to help regulate enzymes involved in glucose metabolism, possibly due, in part, to the plant’s polyphenols. The researchers note limitations, including that this study was small in size (66 participants), so it’s not a strong source of evidence at this time.

Pelitera agrees the small sample size is a limitation of the research. “However, these results are promising if more studies can replicate [them],” she says.

When it comes to moringa and weight loss, there are some indications in the existing evidence that the plant could help. But research is far from conclusive about who it might be best for, safe and appropriate doses, and exactly how much of an effect it might have.

However, many of the studies in the review were done using mice or rats, Pelitera says. Existing trials in humans have been small in size, she adds. “Results are not clinically significant until this can be repeated on a larger scale.”

Don’t think of moringa as a miracle weight loss supplement or quick fix until more research is done specifically that’s more directly related to weight loss, Pelitera adds.

Risks

“In countries where people eat fresh moringa, they cook the leaves like spinach,” says Stacie Stephenson, a functional and integrative medicine practitioner and founder and CEO of health and wellness media venture VibrantDoc.

In the U.S., you’re more likely to be consuming dried moringa powder, so it’s important to also look at the safety of taking moringa as a supplement this way.

In some instances, moringa may affect your blood sugar or blood pressure, or how well your body absorbs a drug or how it breaks down in the liver. Pelitera says potential medication interactions may include:

• Levothyroxine, a thyroid medication
• Diabetes medications
• Anti-hypertensive medications
• Any medications processed in the liver

“More research on this topic is needed to know for sure what some of these drug-herbal interactions would be and how serious, but most are listed as moderate severity currently, which means they would not be life-threatening,” Pelitera says.

If you’re taking any medications, talk to your healthcare provider before taking moringa. Your healthcare provider is the best resource to find out if the mix you’re taking (prescription or over-the-counter drugs and supplements) is safe.

Side Effects

As mentioned, the most common forms of moringa you’ll likely encounter are dried or powdered leaves or leaf extract, which you can purchase online or from stores that sell supplements. What’s important is that you’re buying a moringa leaf–based product (rather than those made from other parts of the plant), says Stephenson.

Moringa is also available as dried whole leaves that can be used for brewing tea.

To choose a quality supplement, check the label for USP, NSF, or ConsumerLab Approved. This means the product has undergone third-party testing for quality and purity.

“Each different brand is going to have different dosing, so checking the label for the recommended serving size is key in getting accurate dosing,” Pelitera says.

• Moringa leaf is generally considered safe to incorporate into your diet. While studies suggest that it may support your immune system, reduce inflammation, improve blood sugar, and support weight loss, more research is needed in order to have conclusive evidence of these purported health benefits.
• While fresh moringa leaves are eaten in some countries, powdered or dried moringa leaves are the most common forms of the supplement in the U.S., and can be used in smoothies or tea.
• Talk to your healthcare team before using moringa, especially if you’re pregnant, breastfeeding, or taking a medication that may interact with moringa.