When I was pregnant with my second child, I thought I was getting enough iron. I ate my leafy greens, added more beans to my meals, and even took the prescribed pregnancy multivitamin.
But I still felt tired more often than not. That low-energy fog was lingering... until I started using moringa powder — and what I happened completely surprised me.
What Is Moringa Powder?
This bright green powder has been used in African and Asian cultures for generations, and it’s now being recognized as one of the most nutrient-rich plants on the planet. But one thing in particular stands out: its iron content is no joke.
Moringa powder is made by drying and grinding the leaves of the moringa oleifera tree, often called the “miracle tree.” This tree grows in parts of West Africa, South Asia, and the Caribbean, and its leaves have long been used in soups, teas, and herbal remedies.
The leaves are full of vitamins, minerals, and antioxidants — but it’s the iron content that often gets overlooked.
The Iron Content That Might Surprise You
Gram for gram, moringa powder contains more iron than spinach. In fact, some studies suggest it has up to 25 mg of iron per 100g — that’s over 100% of the recommended daily amount in just a few spoonfuls.
Compare that to:
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Spinach: ~2.7 mg per 100g
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Lentils: ~3.3 mg per 100g
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Red meat: ~2.6 mg per 100g
Now, to be fair, you’re not eating 100g of moringa powder in one go (please don’t 🫣). But even 1 teaspoon can give your body a gentle iron lift, especially if used consistently. And because it’s plant-based (non-heme iron), it works best when paired with vitamin C — like citrus fruits, tomatoes, or bell peppers.
Moringa powder does contain vitamin C, but in moderate amounts compared to some other sources. On average, moringa leaf powder has around 17–20 mg of vitamin C per 100 grams, though the exact amount can vary depending on how it's dried and processed. Most of the vitamin C content is found in fresh moringa leaves, which lose some C during drying.
When I was pregnant, I paired moringa powder with baobab powder, which turned out to be a smart combo!
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Baobab powder is extremely rich in vitamin C—some sources report up to 280–300 mg per 100 grams.
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Baobab's high vitamin C helps enhance iron absorption, and moringa is rich in plant-based iron.
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Together, they support your immunity, energy, and skin health.
Why Iron Matters — Especially for Women
Iron plays a crucial role in transporting oxygen throughout the body. Without enough of it, you might feel:
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Constant fatigue
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Weakness or dizziness
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Cold hands and feet
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Brain fog or difficulty concentrating
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Brittle nails or hair thinning
Women, especially those who are menstruating, pregnant, or breastfeeding, are at a higher risk for iron deficiency. That’s why adding gentle, natural sources of iron to your routine can make a noticeable difference.
How to Use Moringa Powder Daily
You don’t need to completely change your routine to start benefiting from moringa. It’s easy to use and blends well with foods you’re probably already making.
Here are a few ways to use it:
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Smoothies: Add ½ tsp to a fruit-based smoothie (banana + mango + lemon = perfect balance)
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Oatmeal or yogurt: Sprinkle it in for a green superfood boost
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Soups & stews: Stir in right before serving — great for lentil or peanut-based dishes
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Tea: Steep leaves with lemon, ginger, and honey for a refreshing, immune-boosting drink
Start small — ½ teaspoon a day is plenty at first, especially if you're new to high-fiber greens. You can build up to 1–2 teaspoons as your body adjusts.
Are There Any Risks or Side Effects?
Moringa is generally well-tolerated, especially when eaten in small amounts.
However, a few things to keep in mind:
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Some people experience mild digestive upset if they take too much too soon
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Pregnant women should avoid moringa root and large doses — stick with leaf powder, and always consult a healthcare provider
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As with anything, moderation is key
Moringa Is A Simple Way to Boost Your Iron Naturally
You don’t need fancy supplements or mystery pills to improve your iron levels. A small scoop of moringa powder, used daily, can support energy, immunity, and overall wellness — in a way that’s natural and rooted in tradition.
I didn’t expect to love it, but now it’s a regular part of my day.
Curious to try it? I’ve got a few easy recipes and tips to help you get started — 7 Tasty Moringa Recipes To Try Today