Health Benefits of Bee Pollen

Bee pollen is a mixture of pollen, honeybee secretions, and nectar. Since ancient times, people have used bee pollen as a natural remedy and overall health booster.

Bee pollen contains amino acids, minerals, vitamins, and antioxidants. It has been linked to several health benefits, including alleviation of hormonal symptoms in people with breast cancer and improvement of symptoms of prostatitis (or inflammation of the prostate).

While bee pollen has many anecdotal benefits, research on the health effects of bee pollen in humans is limited.

1. May Improve Hormone-Related Symptoms

Findings from one study suggest that bee pollen may soothe menopausal symptoms in certain populations. The study included 46 women with breast cancer undergoing antihormonal treatment, which blocks or reduces the effects of hormones like estrogen.

Researchers found that the women who took 1 tablespoon (tbsp) of a mixture of bee pollen and honey for 14 days experienced decreased hormonal symptoms like hot flashes compared to baseline.

Though bee pollen may help reduce hormonal symptoms in some populations, there's not enough evidence to recommend bee pollen to all women experiencing hormone-related symptoms. 

2. Provides a Good Source of Antioxidants 

Bee pollen contains antioxidants, including flavonoids, carotenoids, and polysaccharides. Antioxidants protect against cellular damage by neutralizing highly reactive substances called free radicals. When free radical levels overwhelm the body's antioxidant defenses, it leads to oxidative stress, which is associated with tissue damage and chronic inflammation.

Adding antioxidant-rich foods like bee pollen into your diet may help protect against health conditions related to oxidative stress, including certain cancers and heart disease.

3. May Improve Prostatitis Symptoms 

Prostatitis, or inflammation of the prostate, is a common condition that causes pain in the lower abdomen and frequent urination. Bee pollen may improve prostatitis symptoms by reducing inflammation.

A study of 65 men with prostatitis found that a three-month treatment with capsules containing 1 gram (g) of bee pollen plus B vitamins significantly reduced prostatitis symptoms compared to bromelain, an enzyme with anti-inflammatory properties derived from pineapples. The bee pollen treatment significantly reduced inflammation, as measured by the inflammatory marker interleukin-8 (IL-8), which reduced prostatitis symptoms.

4. Contains Anti-Inflammatory Compounds

Bee pollen contains substances that regulate inflammation, such as flavonoids, vitamins, and minerals. Both animal and human studies have confirmed the anti-inflammatory effects of bee pollen supplements. 

The study mentioned above found that bee pollen effectively reduced the inflammatory marker IL-8 in men with prostatitis. More research is needed to evaluate the effects of bee pollen on other inflammatory conditions, such as arthritis and inflammatory bowel disease (IBD).

5. Has Heart-Protective Properties

Findings from animal studies suggest that bee pollen may reduce heart disease risk by lowering heart disease risk factors such as high cholesterol. Supplements with high doses of bee pollen extracts reduced total cholesterol levels by up to 35% in rodents. Human studies are needed to see if bee pollen has the same effects in people with high cholesterol.

6. Has Antimicrobial Effects 

Bee pollen contains flavonoids and phenolic acids, which may protect against certain types of harmful bacteria such as Staphylococcus aureus, Escherichia coli, and Klebsiella pneumoniae, as well as fungi like Candida albicans.

Bee pollen may help reduce gum inflammation and maintain healthy levels of microbes naturally found in your mouth, which is why bee pollen is sometimes added to natural oral care products like toothpaste.

7. May Reduce Uric Acid Levels

Uric acid is a waste product made when your body breaks down purines, compounds naturally found in certain foods and drinks like meat, seafood, and alcohol. High levels of uric acid in the body lead to hyperuricemia, a condition associated with symptoms like joint pain and swelling.

Though studies are limited, some research suggests bee pollen may reduce uric acid levels by inhibiting enzymes that break down purines into uric acid, including xanthine oxidase (XO).

8. Has Immune-Boosting Qualities 

Because bee pollen has anti-inflammatory and antioxidant properties and supplies nutrients needed for immune function, consuming it may support a healthy immune response. Bee pollen contains vitamin C, which is necessary for immune health, including the functioning of neutrophils (white blood cells that protect your body from infection and heal injuries).

Plant compounds in bee pollen, such as flavonoids and carotenoids, can also support immune response and overall immune health by combating inflammation and enhancing the function of immune cells.

9. May Support Brain Health

The exact effect of bee pollen on cognitive health isn't fully understood. Rodent studies suggest that antioxidants contained within bee pollen, like quercetin, luteolin, and apigenin, may improve memory and protect against cognitive dysfunction by reducing inflammation in the brain and influencing specific signaling networks, neurotransmitters, and proteins.

Bee pollen may increase brain-derived neurotrophic factor (BDNF), a protein essential to brain function, including learning and memory.

10. Provides Several Vitamins and Minerals

Bee pollen is nutrient-dense and packed with several vitamins and minerals. Bee pollen contains vitamins A, D, E, B1, B2, B6, and C. It also provides minerals such as calcium, magnesium, phosphorus, potassium, zinc, copper, manganese, iron, and selenium.

A 2-tablespoon serving of bee pollen provides 16% of your Daily Value (DV) for vitamin C and 12% of your Daily Value for iron. Vitamin C is essential for immune function and skin health, and iron is necessary for oxygen transport, growth, energy production, hormone synthesis, and neurological development.

11. Could Support Metabolic Health

Bee pollen contains compounds that may support metabolic health by reducing blood sugar, insulin, and blood lipid levels. Studies conducted in rodents suggest that bee pollen can lower blood sugar by supporting the release of insulin, a hormone that regulates blood sugar. Bee pollen may improve the function and growth of specialized cells in the pancreas called beta cells, which release insulin.

Bee pollen may also inhibit enzymes that break down carbohydrates in your intestinal tract, which could support better blood management.

12. May Protect Liver Health

Bee pollen may reduce fat accumulation in the liver, supporting overall liver health. Though there are no human studies investigating the effects of bee pollen on liver fat levels, several rodent studies have found that treatment with bee pollen helps reduce liver fat accumulation and decreases markers of liver damage and inflammation.

Bee pollen may benefit the liver and reduce the risk of nonalcoholic fatty liver disease by increasing liver autophagy, a process that removes damaged or old cells and cellular components and reduces blood lipid levels.

Nutrition of Bee Pollen

Bee pollen is usually consumed in small portions, but it can still provide important nutrients like protein, vitamins, minerals, and fiber.

A 2-tablespoon serving of bee pollen provides:

• Calories: 96
• Fat: 1.44 grams (g)
• Carbohydrates: 13.08 g
• Fiber: 2.4 g
• Protein: 7.2 g
• Vitamin C: 14.4 milligrams (mg), or 16% of the Daily Value (DV)
• Iron: 2.16 mg, or 12% of the DV

Bee pollen is surprisingly high in protein, providing over 7 grams per serving. Protein is needed for critical processes such as immune function, hormone production, and growth. Bee pollen is also a good vitamin C and iron source and contains smaller amounts of other vitamins and minerals, including B vitamins, potassium, and zinc.

Although larger portions of bee pollen provide significant nutrients, bee pollen is often consumed in smaller portions, such as a teaspoon (tsp), which doesn't offer substantial protein, vitamins, or minerals. 

Risks of Bee Pollen

Bee pollen is generally considered safe when used in appropriate doses for up to 30 days.

However, bee pollen isn't safe for everyone. Due to possible uterine-stimulating properties, people who are pregnant should avoid bee pollen products. It's also unknown whether bee pollen is safe for people who are breastfeeding. For this reason, staying away from bee pollen is recommended if you're currently breastfeeding.

People with pollen or bee sting allergies should avoid ingesting bee pollen as it could result in an allergic reaction.

Bee pollen is usually well-tolerated, but in rare cases, it may trigger serious side effects such as acute hepatitis or liver inflammation, allergic reactions, and kidney failure. If you're interested in using bee pollen, discussing it with your healthcare provider first is best. 

Tips for Consuming Bee Pollen 

Bee pollen has a slightly sweet, floral-like taste and can be added to several foods and drinks. Here are a few ways to enjoy bee pollen:

• Sprinkle bee pollen on yogurt and oatmeal
• Mix bee pollen into coffee, tea, and smoothies
• Use bee pollen in salads and grain bowls
• Incorporate bee pollen into salad dressings, marinades, and dips
• Add bee pollen to baked goods, like breads and muffins

Bee pollen is useful in many other recipes; try to get creative with bee pollen in the kitchen.

A Quick Review

Bee pollen is a mixture of pollen, honey bee secretions, and nectar that has a sweet, floral taste.

Though human research on the potential health benefits of bee pollen is limited, some evidence suggests that ingesting bee pollen may support health in several ways, such as reducing inflammation and improving hormone-related symptoms in specific populations.

Bee pollen is generally considered safe, but it's not the right choice for everyone. People with pollen and bee sting allergies and those pregnant or breastfeeding should avoid bee pollen.