7 Moringa Benefits That Support Your Health

Is moringa the superfood your health and wellness routine is missing? Discover science-backed reasons to incorporate it into your daily life.

By Rachel Gargano, MS, RD, CSSD, CBS

— On Apr 07, 2025

7 Moringa Benefits That Support Your Health

In this article:

Dietary supplement use is widespread in the United States—approximately 74% of U.S. adults take dietary supplements, with 55% considered “regular users,” meaning they take them daily or almost daily, according to a 2023 survey. In today’s $6 trillion wellness industry, countless supplements compete for attention, making it difficult to determine which herbs, powders, and tinctures are the most valuable for your daily routine.

From spirulina to chlorella, barley grass to ginger root, there’s no shortage of superfoods to add to your regimen—moringa leaf being one of them. This nutrient-dense plant stands out in the crowded supplement space, offering a wealth of essential vitamins, minerals, and potential health benefits.

In this article, we’ll explore seven key benefits of moringa supplements to help you decide if it’s a worthwhile addition to your wellness routine:

Supports eye health
Helps with iron deficiency
Aids wound healing
Supports lung function
Helps joint health
May aid mood and cognition
Contributes to balanced energy levels

What Is Moringa Powder?

Moringa oleifera, commonly known as the drumstick tree, horseradish tree, or ben oil tree, originates from North India. Moringa oleifera leaves, seeds, bark, roots, sap, and flowers have been used in traditional medicine throughout South and Southeast Asia for thousands of years.

Moringa supplements come in various forms, including powder, oil, and tablets. The powder is often mixed into smoothies, nutrition bars, and energy drinks or brewed as moringa tea. In oil form, it is used topically for hair and skincare.

Rich in essential vitamins and nutrients, moringa offers various health benefits for both men and women. It may support prostate health, aid muscle repair, promote hair health, help with inflammation, aid with weight management, and support digestion, among other benefits.

Did You Know? Moringa is sometimes called the “miracle tree” because almost every part of it, including its leaves, pods, seeds, and even roots, has been used for medicinal or nutritional reasons for millennia.

Moringa Nutrients and Dosage

Moringa contains many essential nutrients, including vitamins A, B1, B2, B3, C, calcium, potassium, iron, magnesium, and phosphorus. For reference, one cup of fresh, chopped leaves contains:

Calories: 13
Protein: 2 grams
Vitamin A: 9% of the RDA
Vitamin B6: 19% of the RDA
Vitamin C: 12% of the RDA
Iron: 11% of the RDA
Riboflavin: 11% of the RDA
Magnesium: 8% of the RDA

Research suggests that moringa powder is safe to consume, even at higher doses. However, it's best to limit your intake to 70 grams of moringa leaves or 11 teaspoons of moringa powder per day.

Did You Know? Moringa leaves are packed with over 90 nutrients, including seven times the vitamin C of oranges, four times the calcium of milk, and three times the iron of spinach.

7 Potential Health Benefits of Moringa Powder

From supporting lung function to helping joint health, here’s how moringa can be a valuable addition to your wellness routine.

1. Supports eye health

Moringa leaves are a rich source of beta-carotene, providing 1.108 mg per 100 grams of moringa leaf powder, according to one study. Beta-carotene is converted into vitamin A in the body, which is essential for maintaining vision, particularly in low-light conditions, and may help with age-related eye decline. Additionally, some animal studies suggest that moringa leaf extracts could play a role in developing cataracts.

Other superfoods for eye health: Kale, spinach, sweet potatoes, carrots, oranges, grapefruit, lemons.

2. Helps with iron deficiency

One cup of fresh, chopped moringa leaves provides 11% of the recommended daily allowance (RDA) for iron, while a 10-gram serving of moringa powder provides 4.5 milligrams of iron, making it a useful addition to your diet if you're looking to address iron deficiency. Approximately 10 million people in the United States have low iron levels, and about 5 million of them are diagnosed with iron deficiency anemia.

Iron is essential for producing hemoglobin, a protein in red blood cells that transports oxygen from the lungs to tissues and organs. Without enough iron, the body may develop anemia, which can cause symptoms like fatigue and shortness of breath.

Other superfoods for iron: Spinach, broccoli, dandelion greens, kale, beef, oysters, chickpeas.

3. Aids wound healing

Research suggests that moringa may support faster wound healing through multiple mechanisms. One study indicates that moringa may aid in reducing oxidative stress, which can help speed up the healing process.

Another study found that oil extracted from moringa seeds increased collagen production in the wounds of mice, promoting faster healing. Researchers also noted that moringa is rich in oleic acid—both moringa oil and oleic acid were shown to support wound healing.

Other superfoods for healing: Kale, broccoli, collard greens, citrus fruits, strawberries, tomatoes, peppers, seafood.

4. Supports lung function

Some studies suggest that moringa seeds may support lung function. In one study, participants with asthma were given 3 grams of finely powdered moringa seed daily for three weeks. By the end of the study, those who received the moringa seed extract showed significant improvement in three key measurements of exhaled air.

Additionally, another study found that guinea pigs experienced improved respiration after being given a moringa extract.

Other superfoods for lung health: Leafy greens, berries, nuts, eggs, olive oil, avocado, pineapples, grapes, peas, tomatoes, bananas.

5. Helps joint health

Moringa contains compounds such as isothiocyanates, quercetin, and chlorogenic acid, which are known for their anti-inflammatory properties. These compounds may help with inflammation in joints and muscles. In particular, moringa leaf extract has been shown to aid fluid retention, redness, and pain associated with inflamed joints.

Other superfoods for joint health: Ginger, green tea, kale, broccoli, cauliflower, Brussels sprouts, turmeric, yogurt, salmon.

6. May aid mood and cognition

Research suggests that moringa may support cognition and mood due to its amino acid and vitamin profile. Moringa contains tryptophan, which is converted into serotonin, the "happiness hormone." Serotonin plays a key role in the brain's reward centers, enhancing learning, motor function, and memory.

Additionally, moringa is rich in vitamins C and E, whose antioxidant properties help protect the brain from oxidative damage, a factor in the development of some cognitive issues.

Other superfoods for mental health: Ginger, leafy greens, tomatoes, berries, fatty fish, yogurt, kefir, sauerkraut, kimchi.

7. Contributes to balanced energy levels

If you’re looking for caffeine-free energy support, moringa could be a helpful option. Rich in vitamins and minerals, particularly iron, vitamin C, and vitamin D, moringa supports an energy-yielding metabolism.

Additionally, moringa contains B vitamins, which are essential for maintaining sustained energy levels and supporting healthy metabolic functions. One study also found that moringa helps regulate mitochondria, the energy-producing centers of our cells, by balancing calcium levels and strengthening the mitochondrial membrane.

Other superfoods for energy maintenance: Kale, spinach, bananas, avocados, goji berries, apples, strawberries, oranges, sardines, tuna, eggs.

Moringa Side Effects: Is It Safe?

Research suggests that moringa is generally well tolerated, with very few reported side effects. The leaves and seed pods (either moringa seed oil or powder) are safe to consume, but caution is advised when it comes to moringa root, bark, and pulp.

The bark contains compounds that may stimulate uterine contractions. If you are pregnant or taking prescription medication, it’s best to consult with your doctor before using moringa. Additionally, always follow the recommended dosage guidelines on supplement labels.

While rare, consuming excessive amounts of moringa could raise iron levels in the blood, potentially causing digestive issues and worsening conditions like hemochromatosis.

Did You Know? In some cultures, moringa seeds are used to purify water. The seeds contain natural coagulants that help remove impurities from water.

What Does Moringa Taste Like?

Moringa has a slightly bitter, peppery, and earthy flavor, often compared to arugula or spinach, with some grassy notes. Others describe it as having a matcha-like taste, with hints of spirulina or other blue-green algae.

Moringa powder is light and dissolves easily in water, offering a unique “green” flavor that is both bitter and subtly sweet. It can also be sprinkled into smoothies, yogurts, and juices if you prefer to mask the taste. Alternatively, moringa can be consumed through dietary supplements like greens powders, which often combine moringa with other nutrient-dense superfoods.

Why Try Moringa-Rich Super Greens

One of the easiest ways to consume moringa in safe quantities is through greens powders like Live it Up Super Greens. This nutrient-dense blend includes moringa along with 20+ other superfoods, organic vegetables, digestive enzymes, and probiotics to support gut health, immune function, and balanced energy levels.

While moringa is just one ingredient in the 7.3-gram super greens blend, this convenient and tasty powder lets you enjoy its benefits without the worry of overconsumption. Another bonus? Live it Up Super Greens comes in two delicious flavors: Original (subtly sweet and minty) and Wild Berries (a tart, fruity alternative). This is perfect for those who want to enjoy moringa’s benefits but aren’t fans of its bitter, earthy taste.

At just $39.99 for subscribers (or $1.33 per serving), Live it Up Super Greens is a cost-efficient way to enjoy the potential health benefits of moringa and dozens of other potent superfoods with every scoop!

Frequently Asked Questions

Still have questions? Here are answers to our most frequently asked questions about possible moringa and its health benefits.

What does moringa do for your body?

Moringa is a nutrient-rich plant that has been used in traditional medicine for centuries. It’s packed with vitamins, minerals, antioxidants, and other beneficial compounds that support various aspects of health. Regular consumption may help maintain eye health, support lung function, aid in wound healing, help with inflammation, and support cognitive well-being, among other benefits.

What happens if you take moringa every day?

Taking moringa daily is generally safe when consumed in moderation—up to 70 grams of leaves or 11 teaspoons of powder per day. An easy way to incorporate moringa into your routine is through a greens powder. Products like Live it Up Super Greens combine moringa with other nutrient-dense superfoods—such as cereal grasses, seaweed, leafy greens, algae, and herbs—allowing you to benefit from a variety of plant-based nutrients while maintaining safe consumption levels.

What is the disadvantage of taking moringa?

While moringa is safe for most people, consuming it in excess amounts may lead to side effects. High intake can raise iron levels, which may cause digestive issues or exacerbate conditions like hemochromatosis. Additionally, certain parts of the moringa plant, like the bark, can be unsafe for pregnant individuals or those taking other medications.

What is the difference between moringa and matcha?

Moringa and matcha are both antioxidant-rich superfoods that can be enjoyed as warm, comforting beverages. However, they differ in origin, preparation, and nutritional properties. Matcha is made from finely ground green tea leaves, while moringa comes from the leaves of the moringa tree, which is native to India. One key distinction is their caffeine content—matcha provides a gentle boost of caffeine, whereas moringa contains little to none. In terms of flavor, matcha has a rich, grassy taste with subtle floral and sweet notes, while moringa offers a more earthy profile.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

Learn more