Bromelain in Supplement Research and Use: How Should It Be Taken?

Date: September 12, 2023 Categories: Knowledge、Q&A Views: 374

When it comes to pineapples, Mother Nature really nailed it. All kinds of plants, fruits, and vegetables carry nourishing and health-promoting properties that can make you feel better physically and mentally. But this spiky, fragrant, and sweet tropical fruit packs a particularly powerful punch, partly because it contains a substance called bromelain. This enzyme benefits your body from head to toe, from respiratory health to digestive support. So, adding some pineapple to your morning smoothie or enjoying a slice is a great idea. However, you should understand the ins and outs of this powerful enzyme extract, as well as the best ways to take bromelain supplements.

What Is Bromelain?

Bromelain—also known as pineapple enzyme or pineapple extract (Latin name Ananas comosus)—is a group of enzymes found in the fruit and stems of the pineapple plant. While it originated in the Americas, you can find it growing in tropical and subtropical climates around the world. Historically, indigenous peoples of Central and South America used pineapples to address various health needs, including digestion (like occasional bloating) and promoting healthy inflammatory responses. So it’s no surprise that you can supplement with bromelain today and enjoy a variety of health benefits.

Benefits of Bromelain Supplementation

Although research is ongoing, science has indeed discovered multiple health benefits associated with bromelain as a dietary supplement. (It’s definitely easier to take than trying to make something with pineapple stems—yikes!) For example, a review of clinical studies concluded that bromelain supports healthy inflammatory responses and promotes overall health and comfort. Because of this, some healthcare professionals recommend eating pineapple to support healthy tissue.

Most of bromelain's other benefits can also be traced back to its ability to promote healthy inflammatory responses. These include:

  • Post-Exercise Comfort: Some studies have found bromelain beneficial for your joints.
  • Easier Breathing: Bromelain helps support healthy respiration, particularly by keeping airways open. Emerging evidence also suggests that supplementing with bromelain may aid nasal health.
  • Digestive Health: Since bromelain helps suppress inflammation to support overall health, it can positively affect digestive comfort and regularity. It’s particularly popular among those looking to support their digestive tract, as bromelain aids in digesting proteins and supports the production of digestive enzymes.

Not sure which nutrients to take for a healthy inflammatory response? Check out our quiz to find out.

How to Take Bromelain Supplements

It’s best to follow the dosage recommendations on the product label. For example, a bromelain supplement derived from pineapple typically suggests one tablet, providing 500 mg of bromelain extract per serving. Some supplements break the total dosage into three or four smaller tablets. Should bromelain be taken on an empty stomach or with meals? Check the label again. Generally, if you’re using it to support healthy inflammatory responses, it can be taken on an empty stomach. Supplements designed for digestive health may suggest taking bromelain before your largest meal of the day.

Can I Take Bromelain with Other Supplements?

The short answer is yes, you can combine bromelain with other supplements! If you’re unsure whether it’s safe for your lifestyle, consult your healthcare provider first to discuss any concerns and determine the best dosage for you. If you use bromelain as a digestive enzyme, you’ll often find it paired with other digestive enzymes in single supplements. Many supplement manufacturers develop complex formulas containing 10 digestive-friendly enzymes, including lactase, protease, cellulase, and lipase. Some also include probiotics to further support gut balance. As for our special coated bromelain, its formula allows it to bypass the stomach to retain its benefits, including promoting healthy inflammatory responses. You might also consider taking other supplements, like curcumin or other nutrients that support joint health, which can complement bromelain for more comprehensive inflammatory support. Lastly, if you’re taking bromelain for heart health, it’s worth noting that recent studies suggest that a combination of bromelain, hawthorn, and tart cherry can help support cardiovascular health. (A caveat: this study didn’t isolate bromelain from the other two ingredients, so we can't be sure how much those additions contributed to the results.)

Three Foods Containing Bromelain

You already know that pineapple is one of the most common sources of bromelain, but let’s talk about other foods you can chew on to get more of it.

  • Pineapple: Eating the fruit or drinking pineapple juice is a great way to obtain bromelain. Keep in mind that bromelain is heat-sensitive, so baking it into foods won’t work. Eat it raw, or add it to your probiotic yogurt for a digestive boost. Not hungry? Sip some pineapple juice for its many health benefits.
  • Bananas: Bananas are another easy-to-eat fruit, thanks to their versatility! Peel one and head to town, add it to your smoothie, freeze it for a banana “nice cream,” or chop it up into your cereal or oatmeal.
  • Cucumbers: For a self-care treat, you can place a few cucumber slices on your eyelids after a long day. But you should also consider adding them to salads or snacking on them with some hummus.

In a perfect world, we’d get all the vitamins, minerals, and nutrients we need from food alone. But you don’t need us to tell you that we don’t live in a perfect world. Supplementing with bromelain is a fantastic addition to your other healthy habits! And remember, if you’re looking for dedicated digestive enzymes, bromelain isn’t your only option, and neither is pineapple. Other health foods containing digestive enzymes include:

  • Papaya, which contains a digestive enzyme called papain.
  • Avocado, which has lipase.
  • Sauerkraut, which absorbs various digestive enzymes during fermentation.
  • Kefir, a fermented dairy drink that contains lactase.
  • Mango (amylase).
  • Honey (amylase and protease).

Bromelain is an excellent dietary supplement that aids digestion and promotes healthy inflammatory responses. If you’ve already incorporated bromelain-rich foods (like pineapple or pineapple juice) into your diet but still need a little extra support, supplements can help. Consult your healthcare provider to see if bromelain supplements are right for you and what dosage you should take. Keep in mind that supplements can’t replace healthy habits—they can enhance them! To maximize the effectiveness of your bromelain supplement, pair it with a nutritious diet, plenty of hydration, physical activity, and adequate sleep.

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