68
SCORE
Bromelain
Inflammation · Sinusitis · Recovery
Tier 2 — Promising
What it is
A natural enzyme from pineapple stems that helps reduce swelling and pain. A 2024 review of 8 trials found it significantly reduces post-surgical swelling and recovery time. Approved in Germany as a treatment for sinus inflammation. Take between meals for anti-inflammatory effects or with meals to help digest protein. Generally well tolerated.
Efficacy
3/5
Safety
4/5
Research
3/5
Onset
4/5
Cost
3/5
Drug-int.
4/5
Dose
500–1,000 mg/day (2,400–2,800 GDU/g) between meals for inflammation; with food for digestion
Time of day & tips
For inflammation: take between meals on an empty stomach. For digestion: take with the first bite of food. Avoid with blood-thinning medications — has mild anticoagulant activity.
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