There's no shortage of trendy superfoods and supplements on the market today. So, it can be challenging to distinguish between what's simply popular and what actually has significant health benefits. If you tend to stay on top of nutrition trends, you've likely heard about moringa.

Moringa oleifera is a plant that is native primarily to South Asia and Africa, and it contains a solid nutrient profile of amino acids, vitamin C, potassium, and calcium, says Kylene Bogden, RDN, CSSD, a co-founder of FWDfuel. While moringa leaves and seeds can be consumed on their own, it's more commonly available in capsules or powdered form, which can be used to make tea or added into foods.

Kylene Bogden, RDN, CSSD, specializes in sports nutrition and functional medicine and is the co-founder of FWDfuel. Tamar Samuels, RD, is a registered dietitian and co-founder of Culina Health.

“One of the reasons moringa has become so popular, in addition to its vast nutrient profile, is because it provides a boost in energy without the negative side effects that can sometimes accompany caffeine intake,” Bogden adds. There’s also a bit of (limited) research that parts of moringa seeds and leaves may lower cholesterol, fight inflammation, and even play a role in treating 80 diseases, according to a 2020 review in Frontiers in Pharmacology that looked at many studies on the benefits of the moringa plant. However, a lot of the research has been done on animals, so more studies on humans are needed to know whether the benefits translate.

Read on to learn about these potential benefits, as well as the risks of taking moringa, and whether this supplement may be right for you.

It’s rich in a wide range of nutrients, says Tamar Samuels, RD, a registered dietitian and co-founder of Culina Health. She says that according to existing research, the moringa plant and supplements are a good source of:

Moringa has anti-infectious effects against pathogens, and all parts of the plant can be made into treatment against bacteria, fungi, viruses, and parasites, according to the 2020 Frontiers in Pharmacology review. The leaves and seeds, in particular, show a broader spectrum of antimicrobial activity than other parts of the moringa plant.

"It has shown antidiabetic potential by improving glucose tolerance, enhancing insulin sensitivity, and lowering blood sugar levels,” says Samuels. A 2020 Nutrients review looked at multiple animal and human studies of the moringa plant’s effects on blood sugar. It found that taking moringa leaf powder helped reduce blood sugar in several human studies. Researchers believe this is due to compounds such as isothiocyanates found in moringa. However, more research on humans needs to happen to confirm these benefits.

Moringa leaf extract and supplements also have cardioprotective benefits, “including improved lipid profiles and cholesterol reduction, particularly in the context of obesity,” Samuels says. This is due to its antioxidant content, which is tied to a lower risk of heart disease.

A 2025 study in the Italian Journal of Food Science of 40 overweight humans with hyperlipidemia showed that taking a one-gram dose of powdered moringa leaf capsules over 12 weeks effectively reduced body weight, blood pressure, triglycerides, and LDL (bad) cholesterol levels. It also minorly reduced total cholesterol in overweight subjects with high cholesterol.

Research shows that the moringa plant may be a good energy source, thanks to the wide range of nutrients it contains, including protein, iron, and vitamin A, which are vital to maintaining optimal energy levels, according to a 2021 review of many studies of its health benefits in the International Journal of Food Science. However, "most individuals won't experience a noticeable increase in energy with moringa, rather it contains nutrients that can support energy levels," Samuels says.

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Moringa leaves are also believed to aid in digestion, as a 2022 study in the Journal of Ethnopharmacology found that its leaves may help treat digestive issues such as constipation in mice. However, more research on humans is needed.

A 2024 study in the Journal of Pharmacy & Pharmacognosy Research, showed moringa extract may be helpful in decreasing symptoms of rheumatoid arthritis, an inflammatory form of the joint disease. This is because its leaf extract may help suppress pro-inflammatory molecules.

The nutrients in moringa may "contribute to moringa’s antioxidant and anti-inflammatory effects, which help reduce oxidative stress and chronic inflammation," Samuels explains.

A 2020 study in Molecules found that moringa leaves, pods, and seeds contain anti-inflammatory compounds called isothiocyanates that are associated with a reduced risk of heart disease and cancer. It can also inhibit chronic inflammation in conditions such as asthma, ulcerative colitis, and metabolic diseases, according to the the 2020 Frontiers in Pharmacology review.

A 2022 review of studies on moringa leaves in Antioxidants suggests the leaves may help improve brain and central nervous system health by reducing oxidative stress and promoting mitochondrial health, says Samuels. They also support antimicrobial, anticancer, and antiulcer activity, with further evidence showing that they may improve liver health and potentially regulate the gut microbiome, she adds.

Research suggests that moringa extracts—especially those high in isothiocyanates—may help decrease body mass index (BMI), improve cholesterol levels, and boost insulin function in humans and animals, Samuels says. "However, human data remains limited, with only a few studies showing modest improvements in body mass index and cholesterol," she says. So, more research is necessary.

"While moringa is widely regarded as safe and beneficial, it's essential to approach it with the same caution as any supplement," says Samuels. That means chatting with your doctor and making sure they approve of you taking it. But if you get the go-ahead, it’s okay to take moringa every day, Bodgen says.

Here are Bodgen’s recommendations for how to take it daily:

As with many foods, medications, and supplements, there are certain groups who should be cautious about taking moringa. While "the current literature does not outline clear contraindications,” Samuels says, those with chronic health conditions, taking any medications (especially those that treat diabetes, high blood pressure, and thyroid disease), or are pregnant and breastfeeding should definitely talk to their healthcare provider before adding it to their routine.

Not sure where to start? To choose a reputable supplement company, the first step would be to look for a GMP certification (that stands for Good Manufacturing Practice) on the label as well as additional third-party testing for potency and identity testing. This ensures each capsule contains the correct species (Moringa oleifera) and phytochemical content, and is verified via Certificate of Analysis (COA) provided by many reputable brands, Bogden says.

As with any supplements, you’ll want to be aware of any potential side effects that may come with taking moringa. After all, supplements are not regulated by the FDA. While Bogden says that many people don’t experience any side effects, moringa may cause:

So while moringa is getting some attention for being associated with a few health benefits, the research to prove it still isn't quite there. As with any medication or supplement, you should talk to your doctor before making it a part of your wellness routine.