13 Science-Based Health Benefits of Moringa: Dosage & Supplements

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Moringa oleifera, also known as drumstick tree, is slowly gaining popularity in the healthcare industry as people are discovering its healing properties. Did you know that the moringa oleifera benefits were first documented 5000 years ago in the Vedic literature in India? In recent years, many scientific studies have been conducted to prove the health benefits of this nutritious natural superfood.

In this blog, we will explore how moringa oleifera benefits your overall well-being and vitality. Additionally, we’ll also talk about its recommended dosages, common side effects and ways to choose the best moringa supplements for your health needs. Let’s begin!

What Is Moringa?

Moringa, often referred to as the "miracle tree," is a nutrient-rich tropical plant native to parts of Asia and Africa. Renowned for its protecting and purifying benefits, almost every part of the moringa tree is utilised for various health benefits. The leaves, seeds, pods, flowers, and even the bark of the moringa tree are highly valued for their nutritional benefits.

Moringa seeds are known for their oil content, which is used in cooking and skincare, while the pods and flowers are often incorporated into traditional dishes. This versatile plant is celebrated for its ability to enhance overall health and well-being, offering a natural solution to many minor and chronic health concerns.

Moringa Leaves vs Moringa Seeds: Which Is Better?

Both moringa leaves and seeds offer incredible health benefits, but they vary in concentration of nutrients. Moringa leaves provide the most concentrated dose of nutrients compared to the other parts of the tree. The leaves can be consumed fresh, dried, or powdered, and are commonly added to smoothies, teas, and meals for a nutritious boost. Some moringa supplements are also formulated with moringa leaves, providing a convenient way to enhance your nutrition.

In contrast, moringa seeds, while not as nutrient-dense as the leaves, have unique benefits that shouldn't be overlooked. Rich in healthy fatty acids, the seeds can be used to maintain optimal heart health. Additionally, moringa seed oil also forms a key ingredient in many skincare products, thanks to its skin-nourishing properties. While taking the leaves or the seeds depends on your specific preference, most people prefer to take moringa leaves over seeds as they contain more essential vitamins and minerals and offer more benefits than their counterparts.

13 Proven Health Benefits of Moringa

Whether you’re eating the leaves or the seeds of the moringa plant, you can enjoy some incredible moringa benefits that will help you take your health game to the next level. Here are the top 13 health benefits of moringa that you will surely love to experience:

1. Rich Source of Vitamins & Minerals

Moringa is like nature's multivitamin, loaded with an array of essential nutrients. It's bursting with vital vitamins A, B, C, D and E, as well as mighty minerals like calcium, magnesium, potassium, zinc and iron. Here are some interesting facts! Moringa offers twenty-five times more iron than spinach and seven times more vitamin C than oranges. Not to forget it's also rich in health-boosting dietary fibres and amino acids like folic acid. Basically, it's a green powerhouse ready to give your body a nutrient boost.

2. Vegan Protein Source

Vegans often suffer from low protein intake as they can't eat commonly found animal protein sources, and finding a plant-based protein can be tricky. Don't worry, now you have got moringa! With all nine essential amino acids, it's a fantastic vegan protein source. While other vegan protein sources like lentils need to be cooked, moringa is ready-to-eat protein, which makes hitting your protein goals a breeze.

3. Fortifies Your Immune System

Moringa is power-packed with a plethora of antioxidants known to strengthen immune response. The high vitamin C content in moringa also makes it a superhero for your natural defences. Recent studies have also backed the fact that moringa oleifera benefits the immune system and helps to keep you more resilient against outside invaders and illnesses.

4. Balancing Blood Sugar Level

High blood sugar levels can cause chronic diseases such as diabetes, making it important to maintain stable blood sugar levels for optimal health. Studies have shown that moringa can lower blood glucose levels, making it beneficial for people who suffer from the effects of high blood sugar levels.

5. Manages Cholesterol Levels

Are you concerned about having high cholesterol? Moringa can be the perfect natural remedy for you! Research and studies indicate that moringa can lower bad cholesterol levels, thanks to its high fibre content and antioxidants. A high cholesterol level can affect your heart health, leading to cardiovascular diseases. By helping maintain an optimal cholesterol level, moringa oleifera benefits your heart and keeps the risk of heart-related problems at bay. Say hello to a healthier heart!

6. Supports Youthful Skin

Moringa's rich array of antioxidants works wonders for your skin. It helps combat the signs of ageing, thanks to vitamin C content. Moringa provides two times more vitamin A than carrots, which is essential for skin-boosting collagen renewal. Vitamin E in moringa moisturises your skin, keeping it supple. So, incorporating moringa into your diet can lead to glowing, youthful skin that will surely bring you showers of compliments.

7. Manages Weight

If you're struggling with losing weight, moringa can be a valuable ally in your weight management journey. Its high fibre content helps keep you feeling full longer, reducing your food cravings. Plus, the dietary fibres also help boost metabolism, which is essential for weight loss.

8. Boosts Energy & Digestive Health

As mentioned above, fibres in moringa help promote your metabolic rate, which is the rate at which food gets digested and converted into usable energy. So, regular consumption of moringa can help boost your digestive ability and make you feel energetic. Additionally, its anti-inflammatory properties can help soothe the digestive tract, making it a great choice for those struggling with bowel issues.

9. Supports Liver & Kidney Health

Your liver and kidneys play vital roles in purifying your body. With its high antioxidant content, moringa benefits these organs, protecting them from damage and ensuring they function optimally. Being a detox supplement, moringa can be beneficial for those who want to keep kidney and liver concerns at bay.

10. Ideal for Bone Strength

We all know calcium is essential for maintaining bone strength, and moringa offers seventeen times more calcium than milk. Yes, you heard that right! Taking moringa regularly can help maintain bone density and strength, lowering the risk of fractures and bone weaknesses.

11. Supports Vision

As per the European Food Safety Authority (EFSA), vitamins A and B2 and zinc contribute to the maintenance of normal vision, and moringa is rich in all of these nutrients. So, by adding moringa to your daily diet, you can take care of your eyes naturally.

12. Supports Brain & Cognition

Moringa oleifera benefits are not just limited to your body; it's great for your brain too. Its high levels of antioxidants and neuro-enhancers, like vitamins C and E, can enhance cognitive abilities like memory, analysis, focus, etc. and protect against nerve and brain-related diseases. It's a powerful brain food for better focus and memory.

13. Good for Fertility

Last but certainly not least, moringa benefits reproductive health. Its rich nutrient profile helps support both male and female fertility, making it a great natural solution for those looking to conceive.

7 Ways to Use Moringa

Although moringa offers a myriad of health benefits, this tropical plant is not usually found in the daily meals in the UK. However, it is readily available in raw form or in the form of powders, capsules and other supplements in the market. If you’re wondering how you can use moringa in your daily diet, then we’ve got you covered! Here are six unique ways in which you can incorporate moringa into your diet to enjoy the mighty moringa oleifera benefits:

1. Mixed with water
2. Blended with smoothies
3. Sprinkled over salads
4. Moringa-infused tea
5. As an ingredient in cakes or cookies
6. Added in soups

Common Side Effects of Moringa

Being a natural herb, moringa usually doesn’t cause harmful side effects if taken in the right amount. However, just like any other supplement, an overdose of moringa may come with some unwanted side effects. Here are some of the minor and major moringa side effects that people may experience if they consume too much moringa -

1. Upset stomach
2. Uterine contractions
3. Low blood pressure
4. Liver problems
5. Kidney concerns
6. Slow heart rate
7. Fertility issues

How Much Moringa Is Safe to Take per Day?

Although there’s no Recommended Dietary Intake (RDI) for moringa that is backed by scientific data, it’s important to make sure you take it in a controlled amount. Too much of nothing is good! The exact amount of moringa that you need to take every day depends on your age, gender, biological condition and physical needs. The smartest decision is to consult your doctor to find out how much moringa you need on a daily basis. On average, studies have shown that a daily dose of 2 to 4 teaspoons of moringa per day can be safe and beneficial. If we talk in grams, then a daily dose between 1 g to 10 g can be considered safe.

What Are the Best Moringa Supplements?

Wondering how to find the best moringa supplement to reap the moringa oleifera benefits? Here are some key considerations that can help you in your quest for the right moringa supplement for your needs:

• Formula - Always look for moringa supplements that are 100% organic and free from artificial additives. Supplements with chemicals and synthetic additives reduce the nutritional value of moringa, which is why organic moringa supplements are the best. Taking all-natural supplements also ensures that you don’t face adverse moringa side effects.
• Form - While moringa can be enjoyed in the form of powders, capsules, tablets, etc., you may not prefer some supplemental forms. If you like to enjoy moringa mixed in smoothies or teas, then choose a moringa powder supplement. In case you’re looking for a quick moringa dose, then moringa capsules or tablets are the best choice.
• Strength - While moringa benefits overall well-being, an overdose of it may cause harmful side effects. That’s why it is important for you to check the strength of the moringa supplement and make sure it aligns with your body’s daily needs. It is suggested that you consult with a medical professional to know the right dosage of moringa for you.
• Dietary choices - If you have some dietary restrictions like gluten intolerance or lactose intolerance, you need to choose a gluten-free moringa supplement or lactose-free supplement to suit your needs.

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Why Choose Them?

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Final Say

By now it must have been evident to you that moringa is a powerhouse of nutrition and health benefits, making it a valuable addition to your wellness routine. From bolstering your immune system and managing weight to enhancing skin quality, moringa offers a variety of benefits for boosting your overall health. However, it's essential to be aware of potential moringa side effects and to consult with a healthcare professional before starting any new moringa supplement. Proper dosage is key to maximising benefits while minimising risks. With various forms available, including moringa powders, capsules and oils, finding the best moringa supplement to suit your needs has never been easier. Experience the miracles of moringa and embrace a healthier you naturally!

FAQs

Sources

1. https://www.webmd.com/vitamins-and-supplements/ss/slideshow-truth-moringa
2. https://www.asbestos.com/blog/2019/11/26/moringa-tree-cancer-research/
3. https://www.webmd.com/vitamins/ai/ingredientmono-1242/moringa
4. https://www.medicalnewstoday.com/articles/319916#benefits
5. https://www.healthline.com/nutrition/moringa-benefits-for-menhttps://www.forbes.com/health/nutrition/moringa/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373516/
7. https://www.healthline.com/health/psyllium-health-benefits