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.
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.
Despite its history and popularity, strong clinical research on moringa is very limited. The majority of studies about moringa involve animals and do not prove benefits for humans. Below, discover the theoretical benefits of moringa for health, moringa risks to be aware of, and how to use moringa powder in smoothies, recipes, and more if your healthcare team says this supplement is right for your health goals.
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: 0g
Trans fat: 0 g
Cholesterol: 0 milligrams (mg)
Sodium: 0mg
Total carbohydrates: 2g
Dietary fiber: 1g
Total sugars: 0g
Added sugars: 0g
Protein: 1g
Vitamin D: 0 international units (IU)
Vitamin C: 1.2mg, which is 2 percent of the daily value (DV)
Calcium: 70mg, which is 6 percent of the DV
Iron: 1.3mg, which is 8 percent of the DV
Potassium: 60mg, which is 2 percent of the DV
7 Potential Health Benefits of Moringa
Discover the potential health benefits of moringa and how you can incorporate this ancient herb into your modern diet.
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7 Possible Health Benefits of Moringa
Moringa has been touted for several benefits, but again, research in humans is sparse. Most of the studies conducted on moringa have involved animals. Here are seven theoretical benefits that researchers are continuing to explore.
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. Some traditional and historical uses of Moringa have been for treating inflammatory conditions like glandular inflammation, headache, and bronchitis. Yet, overall clinical research is very limited at this time for the use of Moringa to reduce inflammation in specific medical conditions.
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, as happens with diabetes, moringa could be one potential option in your treatment toolkit if your healthcare team feels it is appropriate. “Moringa lowers blood sugar by increasing the levels of insulin secretion,” says Christiane Matey, RDN, of Mint Nutrition in Mooresville, North Carolina. In animals, 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 to know for sure.
4. Could Benefit Heart Health
Although clinical trials are needed, a moringa supplement could theoretically 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. Again, however, know that until more studies are done, taking moringa isn’t a guaranteed way to lower cholesterol or cardiovascular risk.
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,” he says, referring to preliminary research. One small study on a rat model of aging showed that rats that consumed moringa showed improved spatial memory and reduced neurodegeneration. 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,” says Ploesser, noting a theoretical benefit. “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. Plus, there haven’t been any rigorous studies showing that consuming moringa supports immunity in humans.
Risks of Taking Moringa
Given the lack of strong research on moringa for human health, it pays to be conscientious about consuming it. Like other supplements, it is not fully regulated by the FDA, which means the agency does not stand behind the quality, efficacy, or safety, so it's important, for all supplements and food sources, to be aware of the quality and purity of the sourcing.
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, and that is far more than is commonly seen on labels or is recommended.
Practical Tips on Using or Consuming Moringa
If your healthcare team says moringa is the right fit for your individual health and goals, you have several options for adding it to your diet.
Moringa is available as a powder, an oil, in capsules, or as dried leaves. To make the most of leaves, you could 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 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, 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 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.
The Takeaway
Because most of the research on moringa is limited to animals it’s tough to draw firm conclusions about its effects in humans or on specific diseases. If you’d like to try this bright green herb, first consult your healthcare team to make sure it’s right for your individual health goals, comes from a quality source, and, most importantly, that it is safe for you to take. If it is, consider experimenting with adding moringa to smoothies, baked goods, broths, or any food preparation you like as part of a healthy balanced diet.
Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.
He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.
He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.
Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.
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 TheWashington Post, Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics.
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. March 3, 2020.
