Moringa
A plant called the "miracle tree" for its high concentration of vitamins, minerals, essential amino acids, and antioxidants (isothiocyanates). Studied for anti-inflammatory, blood sugar regulation, and antioxidant effects — large-scale human trials are still limited.
An ingredient with still-limited research
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Effects reported in research
Combined nutritional supply of vitamin C, A, calcium, iron, and protein
Potential oxidative stress reduction via antioxidants (chlorogenic acid, isothiocyanates)
Blood sugar modulation and anti-inflammatory effects suggested in animal and small human studies
Dosage & timing
- 2–10 g/day (leaf powder).
- Commonly added to smoothies or food.
Cautions
- •Root, bark, and seed extracts may have abortifacient properties — avoid during pregnancy.
- •Leaf powder is considered relatively safe, but long-term high-dose safety data is insufficient.
- •Possible interaction with thyroid medications.
Supporting research
Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)
Asian Journal of Sports Medicine, 2015
A meta-analysis of RCTs examining the effects of curcumin supplementation on post-exercise inflammatory markers (CRP, IL-6, TNF-α) and muscle soreness (DOMS). Curcumin significantly reduced inflammatory cytokines by inhibiting the NF-κB pathway and significantly reduced muscle soreness scores at 24–48 hours post-exercise. However, the bioavailability of curcumin alone is very low (~1%), and co-administration with piperine (black pepper component) is known to increase absorption approximately 20-fold.
Meta-analysis of vitamin C supplementation on immune function and upper respiratory tract infection risk after exercise
American Journal of Clinical Nutrition, 1993
A meta-analysis examining the effects of vitamin C supplementation on upper respiratory tract infection (common cold) risk following intense exercise (marathon, etc.). Vitamin C supplementation reduced upper respiratory infection risk by approximately 50% compared to placebo. In the general population (lower exercise intensity), preventive effects are limited, suggesting the benefit is greatest in specific contexts where intense exercise causes immune suppression. Contributions to neutrophil and lymphocyte function and collagen synthesis are also documented.
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