The Science Behind Bee Pollen’s Nutritional Power

November 03, 2025

Organic bee pollen granules in a metal spoon

Bee pollen is often touted as a superfood. Used for medicinal purposes since ancient times, bee pollen is loaded with vitamins, minerals, essential amino acids, a variety of antioxidants, anti-inflammatory properties and more.

“Bee pollen contains a fair amount of protein, which is very bioavailable, meaning the body’s cells can easily absorb it,” says Lina Sbrocco, LAc, ND, a naturopathic doctor and acupuncturist with University Hospitals Connor Whole Health. “Additionally, it’s rich in B vitamins, other vitamins and minerals, and can be considered a functional food.”

However, not all bee pollen is created equal. Dr. Sbrocco shares more about how to safely reap the benefits of this superfood.

Health Benefits

Bee pollen is collected from honeybee hives and is made of plant pollen, nectar and bee saliva. It contains more than 200 biological substances, which may help boost immunity and protect against a number of ailments:

Common Diseases. Some research suggests bee pollen may lower risk of heart disease, certain cancers and metabolic syndrome disorders, such as high blood pressure, high triglycerides and high blood sugar.
Damage From Free Radicals. Antioxidant compounds in bee pollen includes polyphenols, flavonoids and carotenoids. They protect against oxidative damage caused by free radicals, which helps prevent chronic diseases.
Allergies. Dr. Sbrocco recommends bee pollen to patients with mild seasonal allergies. The anti-inflammatory effect reduces allergy symptoms. “I have quite a few patients who use bee pollen before the allergy season starts and it helps them,” she says.

How to Take Bee Pollen

You can buy raw bee pollen from local sources or supplements from stores or online retailers. “I prefer patients to start with raw local honey, then if tolerated, they can graduate to local bee pollen,” says Dr. Sbrocco. “Watch for any itching, swelling or shortness of breath after consuming raw honey or been pollen, as this may indicate a bee allergy or sensitivity to bee products.”

Bee pollen comes in granule and supplement forms. The composition of bee pollen can vary, depending where it’s sourced and the season it’s collected. Dr. Sbrocco recommends granules purchased from local sources, such farmers’ markets.

“For individuals who have allergies, I would always want to have them start with one granule under the tongue or dissolved in a small amount of water and taken throughout the day.” Patients can gradually increase their dosage over a few weeks and should be able to take up to a teaspoon per day by week four, she says. Healthy individuals can take up to 2-3 tablespoons per day.

Locally-sourced bee pollen is needed for seasonal allergies. “Getting bee pollen from Brazil or China is not going to help with allergies. You want to get pollen from local bees, or you can go as far as neighboring states because of similar plant species.”

Dr. Sbrocco suggests purchasing bee pollen from a reputable source to help ensure quality. “You can always ask a local seller what plants the bees are flowering from,” she says. “Some will let you sample bee pollen. Different pollens taste different, depending where the bees have been pollinating.”

Granules can be consumed as is, or you can put them on toast, in smoothies, applesauce, yogurt or breakfast scrambles.

Bee Pollen Cautions

Bee pollen is safe for most people. But it isn’t for everyone. Certain people should avoid it or consult with a healthcare provider before consuming:

Not recommended for children.
People with bee sting allergies should avoid bee products.
Some people with pollen allergies can have potentially severe allergic reactions.
Women who are pregnant or breastfeeding should avoid bee pollen or talk to their doctor.
It may interact negatively with blood thinners.
Avoid if immune-compromised.

While early research suggests potential health benefits, most studies on bee pollen have been conducted in laboratories or animals, so more research is needed. Bee pollen supplements aren’t regulated and some products have been found to contain contaminants from molds or fungi that can cause illness. To stay safe, it’s important to purchase bee pollen only from reputable, trusted sources.