What's moringa powder and how can I use it?
Curious about moringa—the leafy green that’s catching up with turmeric and giving matcha some serious competition? Whether you brew it, blend it, or take it in capsules, here's why this plant might deserve a spot in your daily routine.
Moringa is known for being rich in antioxidants, which are thought to offer protective and anti-inflammatory functions. It's become a viral favorite online, but how much of the buzz stands up to scrutiny? Let’s break it down.
What’s moringa?
Moringa, scientifically called Moringa oleifera, also goes by names like drumstick tree, ben oil tree, or horseradish tree. Native to northern India, nearly all parts of it are edible. That said, it’s the leaves that get the most love due to their strong nutrient profile.
You’ll see moringa used in powders, supplements, teas, oils, and even fresh or dried in health food stores. From smoothies to skin creams, it's showing up in all kinds of wellness products.
What’s the difference between moringa leaves and seeds?
The leaves are the most nutrient-rich part of the plant. They’re typically dried and ground into powder for ease of use—perfect for smoothies, teas, or capsules. While not as potent, the seeds still hold value. Pressed seed oil can be used in cooking or as a skincare ingredient, thanks to its healthy fats and nourishing properties.
Moringa is packed with nutrients like:
- Essential vitamins including A, B, C, D, and E
- Minerals such as calcium, zinc, magnesium, iron, and copper
- Folic acid, nicotinic acid, and pyridoxine
- Fibre
So, does moringa really have any benefits?
Sure, moringa is full of nutrients—but what does that mean in practice? While much of the available research comes from animal models or traditional use, some early findings point to interesting possibilities.
1. A rich mix of nutrients
Unlike many other plant-based foods that focus on a single nutrient, moringa comes with a broad spectrum—from vitamin A to calcium and protein.
2. Good plant protein source
With about 2g of protein per 10g serving, it’s a handy add-on for those eating less or no meat. And unlike tofu or lentils, there's no prep—just stir it into juice or blend it into a smoothie.
3. Fibre content
A 10g scoop of the powder can provide roughly 3g of fibre—that’s a tenth of the 30g daily fibre the NHS recommends.
4. Antioxidant powerhouse
Moringa contains various antioxidants, which may help the body manage oxidative stress. More human-based research is needed, but early results are promising.
5. Vitamins for skin
Vitamin A in moringa supports skin health by helping maintain skin structure and integrity.
6. Possible exercise benefits
In one small study, participants taking moringa leaf extract improved treadmill performance compared to a placebo group. Some blood biomarkers also improved, suggesting possible benefits in exercise recovery—but more research is necessary.
How can you use moringa?
Looking to give it a try? Here are some easy ways to introduce moringa into your routine:
- Sprinkle over salads or soups
- Blend into smoothies or green juices
- Add to sauces or soups
- Stir into water as a caffeine-free coffee swap
- Bake it into brownies, cookies, bread, or snacks
- Mix into guacamole or hummus
- Add to salad dressings
- Enjoy as a herbal tea
10 best (and most common) moringa supplements
Depending on your preference, there are plenty of forms to try:
- Moringa extracts or tinctures
- Moringa powders
- Food-grade moringa oil
- Loose moringa leaves
- Moringa seeds
- RTD moringa drinks
- Moringa capsules
- Topical creams (hand, face)
- Moringa teas
- Moringa seed oil for skin use
How much moringa can I have a day?
There's no official dose, but Vincent Carrié suggests that half a teaspoon a day is a good starting point. Depending on how your body responds, you can gradually increase to around two to four teaspoons daily—but always follow the label on your chosen product.
Side effects of moringa
Moringa is generally considered safe, but it’s not for everyone. It could interact with some medications, and it's not recommended during pregnancy or breastfeeding since its effects aren’t fully known. If you have diabetes, low blood pressure, or thyroid issues, consult your healthcare provider before adding it to your regimen.
Moringa may also affect how the liver processes medications, so it's especially important to get medical advice if you’re on any treatments. And skip the roots—they contain spirochin, a toxic compound.
The final say
Moringa continues to gain popularity in health circles, and while the research is still developing, early signs point to a nutrient-rich profile with some interesting potential. Whether you sprinkle, sip, or supplement, it’s one more way to nourish your body—just be mindful of how you introduce it.
Sources
- Vergara-Jimenez M, et al. (2017). Antioxidants (Basel).
- Fahey JW. (2017). Acta Hortic.
- Gopalakrishnan L, et al. (2016). Food Sci Hum Wellness.
- ScienceDirect Topics. Moringa oleifera - an overview.
- Tamrat Y, et al. (2017). BMC Complement Altern Med.
- Aduna Moringa Green Superleaf Powder
- H&B Moringa Powder 100g
- NHS. How to get more fibre.
- Pullar JM, et al. (2017). Nutrients.
- Almatrafi MM, et al. (2023). Antioxidants (Basel).
- Pop CM, et al. (2024). J Appl Biomed.