Bromelain
Bromelain is an enzyme in pineapples. It helps the body to digest protein via a proteolytic enzyme and is full of essential nutrients including phytonutrients, manganese, vitamin C, B1 and potassium.
It is sourced from the stem or fruit of the pineapple and comes in powder, cream, tablet, and capsule form. According to the National Center for Complementary and Integrative Health (NCCIH), bromelain can be taken alone or in combination with other ingredients. (1)
You can consume bromelain by eating the ripened core of a pineapple, juicing it or taking it in supplement form.
The daily dosage ranges from 200mg to 2000mg. If you are taking bromelain for inflammation or pain, take 400mg 1-2 times a day. In contrast, for hayfever and similar allergies take 1000mg a day. To improve your digestion, take 500mg with food three times a day.
Bromelain may help
- Improve protein digestion
- Reduce inflammation
- Treat or prevent sinus infections
- Alleviate skin conditions, bites and stings
- Reduce colon inflammation
- Prevent cancer development
What are the benefits?
1) Improves protein digestion
Bromelain is a mixture of enzymes which process protein and help with digestion. It also enhances the absorption of nutrients from food and supplements. It is ideal for people eating a high protein diet and individuals taking protein supplements.
2) Reduces inflammation
It may also have anti-inflammatory properties and could benefit individuals with inflammatory conditions like osteoarthritis, rheumatoid arthritis, joint and muscle injuries. Bromelain seems to act similar to non-steroidal drugs (NSAIDs) but without their gastrointestinal side-effects (2)
3) Treat or prevent sinus infections
It could relieve colds and sinusitis by acting as a decongestant and reducing mucus. The anti-inflammatory properties of bromelain could benefit individuals with hayfever.
4) Alleviate skin conditions, bites and stings
Bromelain’s reported anti-inflammatory properties might help reduce the redness associated with acne, eczema and psoriasis. It could also be useful for bites and stings.
5) Reduce inflammation in the colon
It may help with indigestion and gastrointestinal tract disorders by reducing inflammation in the large intestine and increasing the absorption of nutrients and proteins. (3)
6) Prevent cancer development
Evidence suggests that bromelain has anti-cancer activity. According to the US National Library of Medicine, research shows that bromelain can modulate critical pathways associated with cancer malignancy. It is possible that bromelain has a direct impact on cancer cells and their microenvironment and may help modulate immune and inflammatory systems. (4)
Bromelain works well with
- Turmeric and black pepper to reduce inflammation and alleviate arthritis and injuries
- Quercetin to relieve hay fever symptoms
Some things to consider
Speak to a doctor before taking bromelain if you have a stomach ulcer. Do not take bromelain with blood thinners. In rare cases, allergic reactions are possible.
Resources
Last accessed online 03/07/2020
- https://www.nccih.nih.gov/health/bromelain#hed1
- https://www.ncbi.nlm.nih.gov/pubmed/11577981
- https://www.ncbi.nlm.nih.gov/m/pubmed/18160345/
- https://www.ncbi.nlm.nih.gov/pubmed/19700238
