Benefits of moringa: a superfood with multiple virtues

Moringa is one of the most complete plants in the plant kingdom. Its leaves contain, among other things [2]:

• 7 times more vitamin C than oranges,
• 10 times more vitamin A than carrots,
• 17 times more calcium than milk,
• 9 times more protein than yoghurt,
• 15 times more potassium than bananas,
• 25 times more iron than spinach.

In addition to these nutrients, moringa is a source of antioxidants, fibre and essential amino acids. The benefits of moringa are therefore wide-ranging [3]. 

It is widely recognised that the benefits of moringa are vast and cover many aspects of physical and mental wellbeing. Here are the main advantages that have been studied and observed for this product [4]. 

A powerful ally against oxidative stress

Moringa is particularly rich in polyphenols and flavonoids, which help neutralise free radicals responsible for premature cell ageing [5]. Consuming moringa regularly therefore contributes to combating oxidative stress, which is responsible for many issues: skin ageing, protecting the cardiovascular system and reducing the risk of certain chronic diseases [6].

Benefits of moringa for the immune system

Thanks to its concentration of vitamin C, iron and zinc, moringa supports the body's natural defences. It helps to better resist infections, particularly during the winter months, and supports recovery after illness. According to studies, moringa may not only eliminate pathogens, including bacteria, fungi, viruses and parasites, but also inhibit chronic inflammation, such as asthma, ulcerative colitis and metabolic diseases [7].

A blood sugar regulator

Several studies suggest that moringa may contribute to reducing blood sugar levels. This property makes it an interesting supplement as it may help improve insulin sensitivity and limit blood sugar spikes [8]. 

A natural anti-inflammatory action

The leaves and seeds of moringa contain compounds with anti-inflammatory properties. The presence of flavonoids gives it its anti-inflammatory properties [9]. This makes it a natural support against inflammation.

A support against fatigue and low energy

Thanks to its high iron content, moringa is ideal for people suffering from anaemia or chronic fatigue [10][11]. Combined with its high protein and nutrient content, it restores vitality and endurance, whilst also boosting concentration.

A support for the heart and blood circulation

The potassium and antioxidant composition present in moringa help to regulate blood pressure and improve blood circulation [12]. 

A digestive ally

Rich in fibre, moringa supports intestinal transit and helps prevent constipation [13][14]. It also contributes to maintaining a balanced gut microbiome, which is essential for good digestion and a well-functioning immune system.

Moringa for breastfeeding is an increasingly well-studied area. In certain traditions, new mothers would consume moringa leaves to support lactation.

Moringa is rich in phytosterols such as stigmasterol, sitosterol and campesterol, which are hormone precursors. These compounds increase oestrogen production, which stimulates the proliferation of mammary ducts to produce milk [15]. 

A randomised double-blind clinical trial involving 68 mothers assessed whether the consumption of moringa capsules (250 mg of dried leaves every 12 hours) could increase breast milk production compared to a placebo [16]. The results are particularly noteworthy: by day 4, the increase was significant, with a 47% higher production. By day 5, the difference was even more pronounced: mothers taking moringa produced on average 166% more milk than those in the placebo group. 

Another study at the same dose showed similar results [17].

Another similar study, with a dose of 350 mg twice daily, showed that moringa was effective in stimulating lactation. By day 10 postpartum, the difference reached a remarkable level: the moringa group produced on average 162% more milk than the placebo group [18].

Nutritional support for mother and baby: the vitamins and minerals found in moringa contribute to supporting the mother's energy levels (vitamin C, iron, potassium, etc).

As the benefits of moringa for breastfeeding have been widely demonstrated, this makes it a breastfeeding supplement of choice. 

It is always recommended to consult a healthcare professional, particularly an IBCLC lactation consultant, before consuming a moringa capsule. This makes it possible to adjust the dosage, whilst also potentially addressing a latching issue, etc.

Moringa can be easily incorporated into your daily routine. It is important to choose quality, organic products, particularly to ensure the absence of pesticides: 

• In powder form: added to smoothies, juices, yoghurts or soups. The powder has quite a bitter taste. 
• In capsules: for convenient, measured consumption and optimal efficacy. Discover our breastfeeding vitamins with moringa, containing 350 mg of moringa leaf powder per 2 capsules. A 100% organic supplement.  
• In dried leaves: to be infused as a herbal tea.
• In oil: used mainly in cosmetics, it may be beneficial for skin and hair.
• With our breastfeeding snacks organic Mama moonies, which contain 350 mg of moringa per bite. 

It can be taken alongside our postpartum food supplement Post essentials. 

The ideal approach is to start with small quantities of this product and gradually increase according to tolerance. This will help avoid engorgement, and a breastfeeding mastitis in particular. 

As an alternative to moringa, we have the breastfeeding snacks with fenugreek, or the breastfeeding herbal tea with caraway, a plant. 

Although moringa is beneficial, it should be consumed in moderation. Too high a dose can cause digestive discomfort (bloating, diarrhoea).

• Pregnant women: to be avoided, as it may induce uterine contractions, particularly in early pregnancy [19].
• Moringa for breastfeeding: studies demonstrating its benefits for lactation report no side effects for the mother or the breastfed baby [20].
• People on medication: if you are taking medication for diabetes, hypertension or thyroid disorders, it is advisable to speak to your doctor first [21].

Moringa is not the only plant known to support lactation. Before choosing, it is helpful to know how it compares to other well-studied galactagogues: fenugreek, brewer's yeast combined with oats, and flaxseeds.

Moringa acts via its phytosterols, which are thought to stimulate an oestrogen-like action. Randomised clinical trials show an increase in milk volume from the 4th day postpartum, with an effect strengthening up to the 10th day [22]. The doses used in study protocols range from 250 mg every 12 hours to 700 mg per day [22].

Fenugreek acts faster: studies report an observable effect as early as 24 to 72 hours after the first dose [23], compared to several days for moringa. One study showed that a dose equivalent to 2 fenugreek snack squares could double milk volume [24]. Discover our fenugreek breastfeeding snacks.

Brewer's yeast combined with oats works differently: their β-glucan stimulates prolactin, the hormone that triggers lactation, while oat avenanthramides promote blood flow to the mammary glands. One study measured twice as many women with stimulated lactation among those consuming brewer's yeast compared to those who did not [25].

Flaxseeds, richer in phytoestrogens, are thought to act on the same hormonal pathways as prolactin, but with fewer figures available to date regarding their specific effect on breastfeeding [26].

In practice, it is not necessary to choose just one plant: several galactagogues can be combined, as in our Milk Moonies which combine moringa and matcha. But whichever one you turn to, a galactagogue remains a helping hand, not a miracle solution: before any use, it is recommended to review your breastfeeding routine with an IBCLC lactation consultant or healthcare professional. To learn more, check out our full article on galactagogues and breastfeeding.

The benefits of moringa make it a truly promising food. Thanks to its nutritional richness, it supports good health, boosts energy, and contributes to the body's overall balance. Its potential in the context of moringa and breastfeeding also makes it a valuable ally for new mothers. However, like any natural supplement, it should be consumed with moderation and care. It should also be of high quality and certified organic.

When thoughtfully integrated into your diet, moringa can become a genuine health ally that is both natural and effective.