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Bromelain (from Pineapple)
Proteolytic enzyme from pineapple that aids digestion with food or provides systemic anti-inflammatory and recovery benefits on an empty stomach.
What the evidence says
Bromelain appears to help in 5 of 5 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2002–2025 with a typical study size of 134 participants.
Based on 30 studies · 5 meta-analyses · 8 RCTs · 8,176 total participants
Confidence
HighWhat the studies found
By outcome
Bromelain has an evidence score of 7/10 — strong evidence based on 30 indexed studies, including 7 meta-analyses. Proteolytic enzyme from pineapple that aids digestion with food or provides systemic anti-inflammatory and recovery benefits on an empty stomach.
The commonly studied dose of Bromelain is 500-2000mg (measured in GDU — aim for 2000-3000 GDU). Research points to an estimated optimal dose around 2000mg, with a minimum effective dose near 1000mg. Individual response varies — start low and adjust.
The best time to take Bromelain is between meals. It can be taken on an empty stomach. Bromelain is a cysteine protease enzyme complex from pineapple stems.
Digestive Enzymes
Likely helpsEnzyme blend that supports digestion of proteins, fats, carbohydrates, and fiber, reducing bloating and improving nutrient absorption.
Serrapeptase
Mostly mechanism / observationalSilkworm-derived enzyme that breaks down inflammatory proteins and thins mucus — used in Europe and Japan as an NSAID alternative.
Last reviewed May 2026 · evidence from 36 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Bromelain is a mixture of proteolytic enzymes derived from pineapple stems. When taken with food, it aids protein digestion. When taken on an empty stomach, it's absorbed systemically and has anti-inflammatory, anti-edema, and recovery-enhancing effects. Used for sinusitis, surgical recovery, sports injuries, and arthritis.
Breaks down proteins and inflammatory debris
Reduces inflammation through multiple pathways
Helps break down fibrin deposits
How Bromelain works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
500-2000mg (measured in GDU — aim for 2000-3000 GDU)
Can be taken without food
| Form | Type |
|---|---|
| 💊Capsules standardized to GDU (gelatin digesting units) | Recommended |
| 💊Tablets | Alternative |
| 💊Combined with other enzymes | Alternative |
GDU measures enzyme activity — more meaningful than mg. 2000-3000 GDU is a typical therapeutic dose.
Minimum: 1 weeks
Optimal: 2 weeks
Cycling: Not required
Note: For anti-inflammatory/recovery: take on empty stomach (30 min before or 2 hours after meals). For digestion: take with protein-rich meals.
Based on meta-analysis showing statistically significant but modest pain reduction (mean difference -0.27). Effect size was small and studies showed moderate heterogeneity.
Less edema after injury or surgery
Accelerated recovery from injuries
Reduced sinus congestion and inflammation
Insufficient data; consult doctor
May increase bleeding risk
May increase antibiotic absorption
Tip: Take with small amount of food
Tip: Reduce dose
Tip: Discontinue if rash or swelling occurs
Bromelain is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset, diarrhea, allergic reaction. Use caution if any of these apply to you: Pineapple allergy; Bleeding disorders; Before surgery (stop 2 weeks prior).
Ox Bile
Mostly mechanism / observationalSupplemental bile acids that restore fat digestion and fat-soluble vitamin absorption after gallbladder removal or bile insufficiency.
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