Bromelain (Pineapple Enzyme)

Bromelain: Digestion · swelling · recovery. A pineapple enzyme that aids protein digestion and is used to ease swelling and speed recovery after exertion or minor injury. Standard dose 500 mg (high-GDU), taken in the midday, about $12/month. Evidence rating: moderate evidence.

What is Bromelain?

Bromelain is a group of protein-digesting enzymes extracted from the pineapple stem. Taken with meals it supports the breakdown of protein, and taken between meals it is absorbed intact and shows anti-inflammatory activity. Clinical studies support its use for reducing swelling, bruising, and soreness after minor injury, surgery, or hard training, and for easing sinus congestion. Its potency is measured in GDU or activity units rather than milligrams, so compare labels on activity, not just weight. It is well tolerated, though it has mild blood-thinning activity, so pause it before surgery and take care if you use anticoagulants. Around 500 mg of a high-GDU extract is a common serving.

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