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If the sweet flavor and hydrating power of pineapple weren’t enough to make you a fan, the potential benefits of pineapple-derived bromelain may make you a convert. Bromelain, a complex mixture of protease enzymes found in the juice and stem of pineapples has a long history of being used to treat a host of issues, including digestion, swelling, and inflammation. “Pineapple has been used as part of traditional folk medicine since ancient times and it continues to be present in various herbal preparations,” notes one scientific review that looked at the potential role of the enzyme in clinical and therapeutic applications.
Other studies, particularly this one published in 2021, also point to the potential of bromelain in the treatment of cardiovascular disease, coagulation disorders, and some infectious diseases. Furthermore, bromelain may even have some anti-cancer properties. “Various findings from traditional and clinical reports indicate that bromelain may be an effective anticancer therapeutic agent,” the aforementioned review notes. “Future studies in this area may lead to promising results for bromelain-based cancer therapy, anti-microbial agents, and health supplements.” Below, a look at the potential health benefits of bromelain.
What is bromelain?
Bromelain is an enzyme found in the juice and the stem of the pineapple. In fact, the family to which pineapple belongs is actually known as the Bromeliaceae, which originated in Central America. Bromelain itself can be found in the form of topical gels, creams, ointments, and supplements—and bromelain may be particularly useful when taken orally, as it helps break proteins down into amino acids during digestion.
While the enzyme’s purported clinical benefits are still being examined, “it has been reported as having positive effects on the respiratory, digestive, and circulatory systems, and potentially on the immune system,” one scientific pharmacological overview notes. “It is a natural remedy for easing arthritis symptoms, including joint pain and stiffness…The door of infinite possibilities will be opened up if further extensive research is carried out on this pineapple-derived enzyme.”
The health benefits of bromelain
That said, there still isn’t a ton of solid research to back up the many claims surrounding the extract. For example, the National Institute of Health notes that “either very little research has been done or studies have only evaluated products that contain a mixture of bromelain and other ingredients, and therefore the effects of bromelain alone are unclear.”
However, the main benefits of bromelain seem to be related to its anti-inflammatory action, and indeed, it may be helpful for speeding recovery after tough workouts. Bromelain’s anti-inflammatory and pain-relieving effects are often used to treat sports injuries, bruises, contractures, strains and muscle pulls. Additionally, bromelain is often used to:
- Improve digestion
- Facilitate and speed recovery after injuries, including muscle tears and bruises
- Decrease pain and promote the healing process
- Promote fluid drainage
- Reduce water retention
- Stimulate circulation
- Reduce the risk of blood clots
- Reduce swelling
- Improve allergic rhinitis and reduce asthma
- Strengthen the immune system
Although studies are still in preliminary stages, some research has highlighted the potential anticancer properties of bromelain.
Bromelain for water retention and digestion
Bromelain supplements may be useful in eliminating fluid stagnation and water retention. For this reason, bromelain is often used in the treatment of cellulite—although, again, there is limited research to support or prove its effectiveness.
As mentioned, bromelain can be taken to aid digestion, as it is essentially an enzyme that works to break down proteins. Many people find it useful for easing the symptoms of certain food intolerances as well as reducing the discomfort of excess fluid, bloating, and IBS. “Bromelain is reported to improve abdominal distention and increases the water content of faecal pellets, thus treating constipation and post-operative gastrointestinal dysmotility,” notes another scientific review published in 2018.
How much bromelain to take per day?
Before taking any supplement, it is always best to consult a medical professional. In general, the recommended dose of bromelain ranges from 250 to 2,000 mg per day, though dosages can vary depending on the type and strength of bromelain extract used.
The right time of day to take bromelain largely depends on the effects you want to achieve. When taken after meals, it may aid digestion; when taken between meals it may reduce water retention and offer an improved anti-inflammatory effect.
Who should not take bromelain?
Before taking bromelain, consult your doctor. The enzyme could interfere with some antibiotics and, given its potential to slow blood clotting, also with some anticoagulant drugs. Similarly, it is best to avoid taking this type of supplement during pregnancy or lactation. Another thing to note: Bromelain and supplements containing bromelain can cause side effects such as nausea, vomiting, abdominal cramps, and diarrhea.
