What is bromelain good for?
Given that we habitually discard the core of the pineapple fruit, bromelain supplementation is an efficient way of achieving anything more than just trace amounts of this interesting enzyme.
Bromelain for inflammation
While bromelain and similar enzymes are often used as a digestive aid, a lot of research has shown that bromelain covers rather more than that, most of it turning on its anti-inflammatory properties.
For example, bromelain often appears in recovery research around surgery or injury, especially within the context of the nose, sinuses and gums, but also other body parts too. In some cases, bromelain is even applied topically in order to help with skin burns.
Bromelain and joint research
Bromelain's anti-inflammatory properties have also been studied in osteoarthritis, for the pain, stiffness and reduced mobility that come with it. One review reported symptom changes in participants who took 400mg of bromelain twice a day.
Bromelain for cardiovascular health
One of bromelain's many properties is its effect on blood platelets, which makes it behave a little like a blood-thinning agent. That is why it carries a blood-thinning caution, and why it has been studied in cardiovascular research, including peripheral artery disease and blood pressure.
Further bromelain research
Research into bromelain's other uses is ongoing, and studies have looked at it in digestive health and in several forms of cancer.
When should I take bromelain?
The optimal time for taking bromelain comes down to the primary goal you are striving for, whether you are taking bromelain as a digestive aid, or whether you are taking bromelain for its other uses, chiefly its anti-inflammatory properties.
If your main goal is not digestion related, bromelain is recommended to be taken between meals in order to avoid any degradation happening as a consequence of the stomach's acid, and therefore maximizing absorption in the small intestine.
You would only really take bromelain with a meal if your primary objective is to use it as a digestive aid.
What does bromelain combine well with?
What else pairs well with bromelain?
Also taken with curcumin, for synergy and increased absorption
Bromelain is known to significantly improve the bioavailability and absorption of curcumin, the active ingredient in turmeric. Curcumin by itself is notoriously hard to absorb, and is often paired with piperine (found in black pepper) for the same reason.However, not only does bromelain improve curcumin's bioavailability, but they both share potent anti-inflammatory properties, and have been shown to work together to reduce pain and swelling, and are studied for their effect on inflammation.
Also taken with quercetin, for enhanced absorption
You may also have noticed that quercetin supplements include bromelain, and this is for the exact same reason. On its own, quercetin has a rather low bioavailability, which means that your body is unable to absorb it well, but when paired with bromelain, the bioavailability of quercetin increases significantly.Also taken with vitamin C, for inflammation
Bromelain's anti-inflammatory properties have been shown to combine well with those of vitamin C, which itself also exhibits anti-inflammatory and antioxidant effects. An increasing number of studies feature the combination of vitamin C and bromelain in research into several types of inflammation.Also taken with papaya enzyme, for stomach inflammation
Bromelain also pairs well with another type of enzyme, specifically papaya enzyme, also known as papain. A recent animal study in 2023 reported that papain and bromelain reduce stomach inflammation.What should I avoid taking bromelain with?
Avoid taking bromelain at the same time as digestive enzymes
Digestive enzyme blends already carry protease, the enzyme class bromelain belongs to, so a bromelain capsule in the same handful stacks several protein-snipping enzymes on one meal. That makes it harder to tell which one disagreed with you, and it wastes bromelain research on swelling, which wants its own sitting. A few hours between the two keeps each job clear.What are natural sources of bromelain?
If you are interested in obtaining your daily bromelain through your diet, you can often find it in:
While we readily associate bromelain with pineapple, it is easy to forget that most of the bromelain is found concentrated within the stem and core of the fruit, which we mostly discard during preparation. If you really want to get the most out of your pineapple, you will need to also eat the core as well.
Who should avoid taking bromelain?
Before taking bromelain supplements, check with your trusted healthcare professional if any of the following apply to you:
- Pineapple allergy
- Bleeding disorders
- Upcoming or recent surgery
Pineapple allergy
Bromelain is a mixture of enzymes from pineapple, so a reaction to the fruit is the clearest reason to leave the capsule alone, and it can show up as itching, hives or a swollen mouth rather than as the tingling a fresh slice causes.Bleeding and surgery
The enzyme also has a mild effect on platelet clumping, which is why a bleeding disorder or an operation in the coming weeks is the other point to stop rather than continue.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of bromelain
Possible side effects from taking bromelain supplements may include (but are not limited to) the following:
- Mouth irritation
- Diarrhea
- Allergic reaction
If you are experiencing negative side effects from taking bromelain supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with bromelain
The medicines listed below are the ones most often named in interaction reports for bromelain, but it is by no means a comprehensive list:
- Antibiotics
- Blood thinners
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking bromelain supplements.
Can I take bromelain while pregnant or breastfeeding?
Bromelain is a group of enzymes from pineapple, and a slice of the fruit is ordinary food during pregnancy. The concentrated capsule is a different exposure, with no human pregnancy trials and a mild effect on platelet clumping that matters near delivery. A pineapple allergy is the other reason to leave the capsule alone.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store bromelain?
For optimal shelf life, it is recommended to keep bromelain supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Bromelain data sources & further reading
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