The moringa oleifera tree is native to the Himalayas and parts of North India where it’s known as the drumstick, horseradish, or Ben oil tree. The entire tree, including the roots, bark, leaves, fruit, flowers, and sap, has been used in traditional Ayurvedic medical practices for thousands of years.
Today, and in the Western world, moringa supplements, made using concentrated extracts from the tree to produce powders and capsules, are becoming increasingly popular. Moringa supplements contain a variety of important vitamins and minerals and are particularly rich in vitamin C, beta carotene, and antioxidant plant compounds called quercetin and chlorogenic acid.
Due to these compounds, moringa supplements have shown the ability to lower blood pressure and cholesterol and blood sugar levels. There is also some evidence that moringa could help to reduce dangerous levels of chronic inflammation, although further studies are required.
Moringa supplements are available as capsules and powders. The capsules can be taken daily, ideally with food to aid their absorption and the powders can be added to smoothies and juices.
There is no set recommended serving size for moringa supplements as it’s considered a herb, rather than an essential nutrient. So, when taking moringa, always follow the recommendations on the packaging.
Incidentally, there is anecdotal evidence that moringa tastes like a cross between asparagus and horseradish. Therefore, if this doesn’t sound appealing to you, or you’re not fond of bitter-tasting foods, it’s probably best to stick to tasteless capsules, rather than the full flavour powders!
Like all supplements, choosing a high-quality, organic moringa supplement that contains no artificial fillers or binders will help to provide the most benefits.
Moringa supplements can be taken any time of day, but we recommend taking them with breakfast to allow them to impart their benefits throughout the day.
As with all nutritional supplements, it’s a good idea to get into a routine of taking them at roughly the same time each day in order to gain maximum benefit.
It can take a few months of regular, daily intake before any kind of food supplement has an effect on your health, and moringa is no different. The research into how long it takes for moringa to have any effect on humans is scant. However, animal studies suggest that it can take up to 120 days to reduce cholesterol levels and fewer than three weeks to reduce high blood pressure.
Moringa has also shown potential as an anti-inflammatory agent which could be beneficial for managing chronic inflammatory diseases such as rheumatoid arthritis. A recent study, in 2021 and again animal-based, showed that it could reduce the impact of rheumatoid arthritis in just 30 days.
Although these results are based on rats and other small mammals, the potential is there for the same or similar results in humans. The authors of most animal studies conclude that human studies are needed to back up this hypothesis.
The main health benefits of moringa include lowering blood pressure, cholesterol, and blood sugar levels, as well as reducing inflammation. Therefore, you may not feel any different physically, even though inside, your body may be undergoing beneficial changes.
On the other hand, you may notice that you feel more energised as these changes take hold. If you monitor your blood pressure at home or have regular blood or finger prick tests to check your cholesterol and glucose levels, you may notice a gradual decrease in your results.
Most people can take moringa safely, with no side effects. However, in some people, a large daily intake can cause stomach upsets and diarrhoea as they may have a laxative effect. To avoid this, start with a small serving and gradually increase to the recommended serving size on the label.
These supplements may also interfere with certain medications, including those that manage diabetes and thyroid problems. Since moringa has the potential to lower blood pressure, taking it with medications that also lower blood pressure could cause yours to drop too low.
As with any herbal remedy linked to beneficial health outcomes, never stop taking any prescribed medications in favour of a supplement without speaking to your doctor. If you’re unsure if you should be taking moringa supplements with any other prescribed medications, again, check with your GP.
Researchers are only just beginning to realise the significance of this plant, and the benefits could be even more far-reaching than we currently understand. If you’re taking moringa oleifera and you’re noticing the benefits, they will continue for as long as you’re taking it so continue adding it to your healthy diet and lifestyle.
I take 5 to 6 whole seeds daily. I have been doing this for about 2 months. My neighbor has several trees so I also get the leaves & add them to soups, salads & sandwiches. I have noticed I have less chronic pain but that is about it. I don’t have any health issues minus being in menopause. I am now growing trees in my yard.
I have been having the powder. I’m not Keen on the taste but I take a spoonful in my mouth and then drink a glass of water. I have been doing this now for 3 weeks and the benefits have been amazing as I suffer with rheumatoid arthritis.
However when I first started taking it I was a little overzealous and I vomited and had diarrhoea on the first day of taking it because I took too much then I slowed it down and took half a teaspoon every day for a week and now I take a full teaspoon or should I say a heaped teaspoon every morning it has also lowered my blood sugar because I am diabetic and it has taken away the pain in my knees my hip and my shoulder I am not on any painkillers anymore and I can truly say that I will never stop taking moringa because it has helped me so so much. I am also on glutenfree, dairyfree and sugar free diet.
Currently I am on cbd hemp oil but vert interested in getting some of your thoughts thanks 😊
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Hannah de Gruchy
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Health and wellness author and biologist specialised in sustainability, nutrition and eco-living.