5 Impressive Benefits of Bromelain You Should Know
Alex Caspero, MA, RD, introduces us to bromelain, the pineapple enzyme, and, details its benefits for digestion, skin, and more.
Struggling with digestive issues or simply looking to give your system a boost? Enter: bromelain, an enzyme that does wonders for your gut, skin, and bones. If you’re searching for a digestion miracle worker, look no further. Found in pineapples, this enzyme works to digest protein (which can often be difficult for your system to process). People with a medical condition called pancreatic insufficiency may be prescribed bromelain as part of a combination of digestive enzymes because their pancreas does not make enough on its own. Research has also shown that high doses of bromelain may help improve indigestion, circulation, and cardiovascular health. Plus, it boasts some serious anti-inflammatory properties.Read on to learn about bromelain, what bromelain is good for, and some bromelain benefits to know about.
What Is Bromelain?
First things first: What is bromelain?
Bromelain is a protein-digesting enzyme derived from the pineapple plant. While our body naturally produces digestive enzymes to help break down foods, for aided digestion, you can get them from supplemental sources. Historically, it’s been used to treat many medical ailments. In fact, native people in Central and South America used to apply pineapple dressings to wounds and skin injuries to reduce inflammation and drank pineapple juice to ease stomach aches and indigestion. Because of its health benefits, bromelain is often found in digestive supplements (including HUM’s Flatter Me).
So… is eating a little pineapple every day enough to get your bromelain fix? Even though there are small amounts of bromelain in fresh pineapple and pineapple juice, it’s likely not a large enough dose for it to have benefits shown in clinical studies. Why? The enzyme is mostly concentrated in the parts you don’t eat, particularly the stem. For that reason, it’s much easier to take a supplement that contains bromelain to experience its benefits.
How do we get Bromelain?
By now we know that bromelain comes from a pineapple. Bromelain can be extracted from the core, stem, and other parts of the pineapple using various methods freezing and pressing certain parts of the fruit.
5 Bromelain Benefits
What is bromelain good for? Here are the key benefits of this enzyme all-star.
1. Bromelain Improves Digestion
If you’re struggling with indigestion, bromelain can help. Here’s how it works: Our bodies make enzymes, which then help to break down food and improve our digestion of macronutrients. Some help break down fat, others break down carbs, and others break down protein. However, several factors can decrease natural levels of digestive enzymes, such as:
- Age
- Medications
- Lifestyle considerations
These factors can lead to a number of digestive imbalances, including bloating, gas, and other GI disturbances.
Bromelain is a protein-digesting enzyme (called proteases) which means it’s especially beneficial to take alongside any meal that includes meat or plant-based protein sources to aid digestion and nutrient absorption. And if you’re struggling with indigestion (specifically diarrhea), in vitro research has found that in studies of cells, bromelain can work to degrade certain intestinal pathogens that can cause diarrhea.
2. Bromelain Brightens Skin
Bromelain benefits for skin are tried and true. This potent pineapple enzyme is often used topically (read: applied onto your skin instead of ingested) as an exfoliant to remove dead skin and to help calm irritated skin. It eats through the dead cells that can dull complexion to reveal fresh, new skin. Because bromelain benefits the complexion, many skincare products and treatments contain traces of pineapple.
Pro Tip: Take a DIY approach to yield bromelain’s skin-supporting benefits. (Just be cautious if you have sensitive skin.)
- Blend fresh pineapple in a blender until smooth and creamy.
- Remove one tablespoon of the puree. Rub all over your face and neck, avoiding eye area.
- Wait five minutes then remove with cool water. Take care to not get juice in your eyes.
- Moisturize to lock hydration in
3. Bromelain Supports Inflammatory-Related Health Concerns
Bromelain’s anti-inflammatory properties have been studied for a variety of health issues that arise from inflammation in the body, including joint stiffness and cardiovascular health. In a review analysis of osteoarthritis patients, many patients saw positive clinical effects, especially in reducing swelling, stiffness, and pain with doses of 80 mg to almost 2000 mg per day.
4. Bromelain Helps with Cardiovascular Health
Research has shown the enzyme may support cardiovascular health benefits. Specifically, high doses of supplemental bromelain has been shown to be an effective treatment against cardiovascular diseases, as it inhibits blood platelet aggregation.
5. Bromelain May Promote Faster Recovery
Studies have found that, when administered before surgery, bromelain can reduce the average number of days for complete disappearance of pain and post-surgery inflammation. Small trials have indicated that bromelain might be effective in reducing swelling, bruising, and pain in women having an episiotomy.
Additional Bromelain FAQs
How long does it take for bromelain to work?
Bromelain may start showing effects within a few hours to days, depending on its purpose (e.g., digestion, inflammation relief).
What is bromelain good for?
Bromelain supports digestion, reduces inflammation, alleviates sinus issues, and may aid in healing injuries or surgeries.
What does bromelain do?
It acts as a proteolytic enzyme to break down proteins and has anti-inflammatory and immune-modulating properties.
Are there any side effects of taking bromelain supplements?
Side effects can include gastrointestinal discomfort, diarrhea, or allergic reactions, especially for those allergic to pineapples.
Can bromelain help with sinusitis or respiratory issues?
Yes, bromelain may reduce sinus inflammation and improve symptoms of sinusitis when used alongside standard treatments.
Is bromelain safe to take during pregnancy?
Consult a healthcare provider, as high doses may carry risks such as uterine contractions.
How does bromelain compare to other digestive enzymes?
Bromelain uniquely combines digestive and anti-inflammatory benefits, while other enzymes may target digestion more specifically.
Can bromelain assist in weight loss?
While bromelain aids digestion, evidence directly linking it to significant weight loss is limited.
What is the recommended dosage of bromelain for adults?
Typical dosages range from 200 to 2,000 milligrams per day, divided into smaller doses depending on the condition being treated.
Are there any contraindications for bromelain supplementation?
Avoid bromelain if you have pineapple allergies, are on blood thinners, or have a bleeding disorder without consulting a doctor.
Bromelain Side Effects
While bromelain benefits include better digestion, glowing skin, and relief from inflammation, this powerful pineapple enzyme might not be for everyone.Most human studies report few bromelain side effects. However, one study showed an increased heart rate in those with high blood pressure who ingested a high dose. As always, consult your doctor before supplementing with bromelain.
