For centuries, a tree known as the "Tree of Life" has grown across Asia, carrying a legacy of healing properties. This tree, Moringa oleifera, is a plant whose traditional uses are increasingly supported by modern science.
Moringa has one hundred identified bioactive compounds. This nutrient-rich plant has led to researchers' interest in understanding how it can impact health in cellular, animal, and human models. Moringa has been shown to support a healthy immune response, healthy blood glucose levels, gut health, and overall cellular health – let’s discuss these benefits.
What is Moringa?
Moringa has been used for medicinal purposes as it is a potent antioxidant [1].
This plant is native to India, Afghanistan, Bangladesh, and Pakistan and currently thrives in tropical and subtropical regions worldwide.
Every part of the Moringa tree is useful – its leaves, seeds, bark, and roots contain nutrients. The leaves are particularly nutritious, containing high levels of beta-carotene, minerals, calcium, and potassium.
Moringa has a rich concentration of beneficial compounds like alkaloids, flavonoids, and vitamins. These compounds explain why Moringa has been shown to have therapeutic properties on blood sugar control and immune health.
Moringa has been compared to sulforaphane, a plant compound in broccoli sprouts that sparked the interest of health enthusiasts and researchers alike. Sulforaphane and Moringa are similar in structure, and Moringa may induce cellular changes along with its antioxidant qualities [2].
Moringa has been used traditionally for centuries. Today, Moringa is commercially cultivated and included in supplements for health effects [1].
Here, we’ll explore the science-backed health benefits of taking Moringa.
Moringa Has an Anti-Inflammatory Effect on Cells
When free radicals damage cells, oxidative stress occurs. Antioxidants counter the effects of free radicals and protect cellular health. The activity of these molecules is protective against aging and other chronic diseases.
A laboratory study found that Moringa leaf extract and its compounds significantly reduced reactive oxygen species (harmful molecules that cause oxidative stress and can damage cells) in human kidney cells exposed to oxidative stress [3].
These findings suggest Moringa helps maintain the body's natural defense systems against oxidative damage. When our antioxidant defenses are strong, cells are better protected from damage that can impact health.
Researchers attribute these respiratory benefits to Moringa's rich concentration of anti-inflammatory compounds and antioxidants. These bioactive components appear to help reduce airway inflammation and oxidative stress, leading to improved breathing function.
Moringa's antioxidant and anti-inflammatory properties have also been shown to protect health in human studies.
Moringa May Help Improve Breathing in Those With Asthma
Breathing is vital to human life — it affects functions throughout the body, like energy, sleep quality, and athletic performance. Breathing can be challenging for those who have asthma, impacting physical activity and daily life.
A clinical study of 20 patients with mild-to-moderate asthma found that taking 3 grams of Moringa seed kernel powder daily for three weeks significantly improved multiple measures of lung function. Specifically, participants showed improvements in forced vital capacity and expiratory volume, and peak expiratory flow rate — increasing by approximately 30-33% compared to their baseline measurements [4].
These improvements in lung function translate to real-world benefits. Better forced vital capacity means the lungs can hold more air, while improved peak expiratory flow indicates stronger breathing capability. These changes can make breathing easier during physical activity and daily life.
Researchers attribute these respiratory benefits to Moringa's rich concentration of anti-inflammatory compounds and antioxidants. These bioactive components appear to help reduce airway inflammation and oxidative stress in the respiratory system, leading to improved breathing function.
No adverse effects were reported in the study, suggesting Moringa may be a safe way to support respiratory health.
Gut Microbiome Composition May Improve When Taking Moringa
The health of the gut microbiome connects to many aspects of health, affecting immune function, metabolism, and inflammation. Having "good" bacteria in our digestive system helps to keep us healthy.
Moringa leaf extract helped restore beneficial gut bacteria that were disrupted by a high-fat diet in mice. Specifically, mice given Moringa showed significant increases in beneficial Bifidobacteria and decreases in elevated Lactobacilli levels associated with obesity [5].
The improvements in gut bacteria led to improvements in markers of metabolic health. The mice given Moringa showed reduced inflammation and better lipid profiles than untreated mice on a high-fat diet [5].
Researchers attribute these gut health benefits to Moringa's rich concentration of polyphenols and other bioactive compounds. These compounds appear to help promote the growth of beneficial bacteria while reducing harmful bacteria, though more research is needed to confirm these effects in humans.
Moringa May Help Support Blood Sugar Control
Blood sugar control is essential for metabolic health and energy levels throughout the day. Blood sugar naturally rises too high after meals, but very high peaks and very low dips can lead to energy crashes and may contribute to metabolic syndrome and type 2 diabetes.
A study examining common Indian vegetables found that meals containing Moringa leaves helped reduce the blood glucose response compared to a standard glucose drink. When participants consumed meals with Moringa leaves, their blood glucose response was 56% lower than when they consumed the glucose drink and 79% lower than a standard meal without vegetables [6].
A comprehensive analysis of 44 studies involving nearly 700 diabetic rats found strong evidence that Moringa extract significantly reduces elevated blood sugar levels. The meta-analysis also showed that Moringa improved abnormal cholesterol and triglyceride levels that often accompany diabetes [7].
These improvements in the blood sugar response occurred without any significant changes in insulin levels. This suggests that Moringa may help manage blood sugar through mechanisms other than stimulating insulin production.
These effects may be due to its fiber content or other bioactive compounds that influence how the body processes carbohydrates. Other researchers hypothesize that these effects are seen because Moringa leaves inhibit the activity of enzymes that break down carbohydrates into glucose, increase glucose uptake in the muscles and liver, and decrease the creation of glucose [8].
Moringa May Support Blood Pressure and Heart Health
Heart health is essential for overall well-being. Your heart pumps blood throughout your body. It delivers oxygen and nutrient-rich blood to tissues while filtering out waste products. A sign of a healthy heart is maintaining healthy blood pressure.
A clinical study of hypertensive rats found that Moringa leaf extract significantly lowered high blood pressure by improving blood vessel function compared to those not taking Moringa [9].
Improving blood vessel function means blood flows more easily throughout the body. When blood vessels are relaxed and functioning well, the heart doesn't have to work as hard to pump blood, protecting its health.
These bioactive compounds appear to help blood vessels expand and protect against oxidative damage that can harm the heart.
How Much Moringa is Considered Safe?
Human studies have shown that 500mg Moringa extract is generally considered safe [10].
To date, animal evidence shows that Moringa may be safely consumed at dosages of 150-200mg/kg, though the impact on animals may differ from that of humans [10].
Key Takeaways:
- A study shows that Moringa improves breathing function by 30-33% in people with asthma and appears safe for respiratory health.
- Studies show Moringa reduces blood glucose response by up to 56% compared to standard glucose drinks.
- Research confirms Moringa's antioxidant properties protect human cells from oxidative damage.
- Moringa may support heart health by improving blood vessel function.
- Moringa extract is considered safe based on current research.
References:
- https://pubmed.ncbi.nlm.nih.gov/36768420/
- https://pubmed.ncbi.nlm.nih.gov/34533234/
- https://pubmed.ncbi.nlm.nih.gov/26166137/
- https://pubmed.ncbi.nlm.nih.gov/21264158/
- https://pubmed.ncbi.nlm.nih.gov/30159057/
- https://www.tandfonline.com/doi/abs/10.3109/09637489309017439
- https://pubmed.ncbi.nlm.nih.gov/34207664/
- https://pubmed.ncbi.nlm.nih.gov/31429148/
- https://pubmed.ncbi.nlm.nih.gov/30668387/
- https://pubmed.ncbi.nlm.nih.gov/39408388/
