Moringa 101: What Are the Benefits, and How Should You Use it?

Aptly nicknamed the “Tree of Life”, the moringa plant (Moringa oleifera) is a rich source of nutrients, vitamins, and minerals with a long history of traditional use to treat conditions such as malnutrition, cardiovascular disease, diabetes, and inflammation (15).

With its many health benefits, it is an ideal addition to any wellness routine and can be easily incorporated into diets, skin care regimens, and as part of a supplement protocol. 

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What is Moringa? 

Native to India, Pakistan, Bangladesh, and Afghanistan, the moringa tree thrives in tropical regions and can fare well even in drought conditions (15). It is grown globally extending from its native home in Asia to other tropical areas within Africa, Europe, the Americas, and Oceania (3). Moringa boasts an impressive nutrient profile high in calcium, potassium, iron, protein, vitamin C, vitamin A, amino acids, and polyunsaturated fatty acids.

Its nutrient density paired with its drought tolerance and rapid growth rate has made it an increasingly popular crop for use in tropical regions affected by climate change and malnutrition. In its first year alone, the moringa tree can grow up to 15 feet (12). Additionally, almost all parts of the plant can be used both commercially and medicinally. The aerial parts such as the leaves, flowers, and pods are most often used for consumption and medicinal use, whereas the seed oil is used for topical applications, and the bark for medicinal benefit. 

Health Benefits of Moringa 

The nutrient benefits of moringa are unparalleled. It has 17 times the calcium of milk, 9 times the protein of yogurt, and 25 times the iron of spinach! (10). A vital source of minerals, vitamins, protein, amino acids, healthy fats, and fiber, it has been extensively studied and used as a tool against malnutrition, especially for children. Just 24 grams of moringa (roughly ¼ cup) meets the recommended daily allowance of calcium, iron, protein, and vitamin A in children ages 1-8 years old (3).

The leaves of moringa are especially rich in protein and essential amino acids, providing up to 43% of lysine, tryptophan, methionine, and cysteine (19). High in iron, the leaves can play a role in the treatment and prevention of iron deficiency anemia. One study in women taking 2000mg of moringa leaf powder daily resulted in significantly improved levels of hemoglobin as well as a notable decrease in cortisol and stress levels.

The pods and seed oil of the moringa tree boast healthy amounts of mono and polyunsaturated fatty acids, which help lower inflammation and improving cholesterol balance. Not only is moringa rich in nutrients, but these nutrients are also highly bioavailable, meaning they can be assimilated easily into the body. 

The leaves of the moringa tree are high in antioxidants such as polyphenols, including the flavonoid quercetin, which helps fight against reactive oxygen species that can damage cells and increase the risk for diseases such as cardiovascular disease and macular degeneration (3). The bioactive compound, kaempferol, is found in high amounts in moringa leaves and is an especially potent free radical scavenger (15). Studies have shown that ethanol extractions of moringa, such as tinctures, have the highest antioxidant activity compared to water extractions such as tea. 

Moringa also shows significant anti-inflammatory activity. Chronic inflammation occurs when inflammatory immune cell levels remain high even in the absence of an acute infection. These inflammatory cells can over time wreak havoc on the body, increasing the risk of diseases such as heart disease, cancer, and diabetes. The leaves, pods, flowers, and roots of the moringa tree all have anti-inflammatory effects by modulating the expression of inflammatory messengers called cytokines. Studies have shown that an extract derived from moringa fruits effectively inhibited the highly inflammatory nuclear factor kappa B pathway (NFkB) while a compound from the roots blocked the production of the pro-inflammatory cytokine, TNF-alpha (15).

The flowers have demonstrated NFkB mediation abilities with anti-inflammatory effects that rivaled the use of the pharmaceutical diclofenac. An alcoholic extract of moringa leaves was able to lower TNF-alpha along with other inflammatory cytokines such as prostaglandin E2. These anti-inflammatory actions also hold promise for cancer prevention. The moringa constituent, moringin, increases apoptosis (cell death) activity against cancer cells (3). 

Evidence is mounting that moringa may also play a role in blood sugar regulation. Moringa leaves have high amounts of natural compounds with known blood sugar-lowering properties including phenolics, gallic acid, and rutin. These compounds help to activate insulin which in turn reduces the amount of sugar circulating in the blood. Furthermore, the fiber content in moringa helps to reduce the speed at which starches are digested in the intestine, helping to reduce blood sugar spikes after meals (10). 

Moringa’s anti-inflammatory and antioxidant actions help protect against cardiovascular disease by fortifying the artery walls against damage and by increasing the ability of the heart muscle to contract (10). As inflammation and blood vessel damage together initiate the development of cholesterol plaques in the arteries (a process called atherosclerosis), moringa consumption can help reduce the risk of this disease. Clinical trials have shown that daily supplementation of 900mg of moringa leaf extract for eight weeks resulted in healthier levels of triglycerides and an improved LDL/HDL ratio in participants (10). 

Different Forms of Moringa and Their Uses 

Moringa is available in a variety of forms, making it easy to incorporate into wellness routines. Moringa leaves are often available dried as a powder which can be added to hot water for tea, taken in capsule form as a supplement, or added directly into foods. The fresh leaves can be eaten as a vegetable in meals, snacks, or used as a spice (10).

To capitalize on the antioxidant effects of moringa, ethanol tinctures can be used in which active plant compounds are extracted via the use of alcohol. Tinctures can be taken directly by mouth or added to water or tea. Moringa seed oil is often used topically in creams for its antioxidant effects which help protect against skin damage and signs of aging. 

How to Incorporate Moringa into Your Diet

The powdered form of moringa leaves is widely available and can be easily incorporated into the diet. The taste of moringa is slightly bitter so is more palatable when added to smoothies and other drinks that can mask the bitter taste. As a tea, it can be sweetened with honey and lemon. It also can be added directly into soups, broths, and salad dressings to enhance the nutritional benefits of these foods. Due to its high content of monounsaturated fatty acids (MUFAs), moringa oil can act as an effective substitute for olive oil in various recipes. It is best used for fresh applications rather than cooking to help preserve the integrity of the MUFAs (10). 

Moringa cream can be applied directly to the face and neck as part of an anti-aging skin care regimen. For ease of intake and higher dosing, moringa supplements and tinctures can be taken regularly to capitalize on the nutritional and health benefits of this powerful plant. 

Potential Side Effects and Considerations

Toxicity studies on moringa show it to be relatively safe with minimal side effects even when taken daily. No adverse reactions were noted during acute toxicity studies but there was a notable increase in liver enzymes when moringa was taken at very high doses. For this reason, it is recommended that moringa intake should not exceed 70 grams (70,000 mg) per day to protect against possible cumulative toxicity (15).

Although numerous studies have shown the benefit of using moringa during pregnancy, caution is advised as one study found that very high doses of aqueous extracts (hot and cold tea) increased the risk of miscarriage by causing contractions of the uterine wall (15).

In addition, ideal dosing ranges for efficacy have yet to be adequately determined. For these reasons, it is important to consult with a healthcare provider before starting a moringa regimen to ensure a proper dosage that is safe and effective. 

Choosing Quality Moringa Products

With all the moringa products available, it can be overwhelming to decide which one to buy. Quality control is a major issue when it comes to nutritional supplements, so it is important to be selective about which brands to buy from. Brands should be vetted to ensure that all their products are routinely tested through a third party for ingredient content, strength, purity, and heavy metal contamination.

Supplements that are vetted in this way are branded with various seals that can often be found on product labels. Common third-party seals to look out for are the National Sanitation Foundation (NSF) which tests for heavy metals, herbicides/pesticides, and other contaminants, US Pharmacopeia (USF) which ensures ingredient quality and purity, and USDA Organic which ensures that the ingredients were not grown using herbicides and pesticides.  

Sustainability and Ethical Considerations

Due to its ability to grow fast and tolerate drought conditions, moringa can be successfully and sustainably cultivated in many areas. As climate change causes detrimental impacts to crops such as corn and millet, cultivation of moringa has been touted as a climate-safe alternative for its ability to thrive in these conditions. Not only can moringa be used as a commercial crop in its own right, but it can also be grown alongside other crops for its beneficial effects on soil quality and pest deterrence.

A Moringa Tree Agroforestry program in Ethiopia showed a significant improvement in the livelihood, income opportunities, and economic opportunities for farmers who cultivated moringa alongside other cash crops versus those who employed monocropping alone. Despite the sustainability of growing moringa, it is still important to look for fair trade practices employed by moringa brands. These practices ensure that farmers are paid a fair price for their crops, supporting their local economies and communities by extension (12). 

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Key Takeaways

The moringa plant is a nutrient-rich powerhouse that can be a powerful addition to traditional medicine and wellness routines.

Boasting an impressive array of vitamins, minerals, and antioxidants, moringa offers numerous health benefits, including combating malnutrition, inflammation, oxidative stress, regulating blood sugar levels, and supporting cardiovascular health.

With its availability in various forms such as powder, capsules, and oils, moringa can be easily incorporated into diets and skincare regimens. However, caution is advised regarding dosage, especially during pregnancy, and consumers should prioritize products from reputable brands that undergo rigorous testing for quality and safety.

Embracing moringa not only enhances personal well-being but also promotes sustainable agriculture and ethical sourcing practices, contributing to a healthier planet and empowered communities.