Top 9 Bee Pollen Benefits (Plus How to Use It)

Did you know that bee pollen contains almost all of the nutrients required by the human body to thrive? In fact, bee pollen benefits are so vast that the German Federal Board of Health officially recognized it as a medicine.

Bee pollen is wonderful for natural allergy relief and is responsible for the many health benefits of raw honey. It’s rich in vitamins, minerals, proteins, lipids, fatty acids, enzymes, carotenoids and bioflavonoids, making it an antibacterial, antifungal and antiviral agent that strengthens the capillaries, reduces inflammation, stimulates the immune system and lowers cholesterol levels naturally.

In fact, bee pollen contains more protein than any animal source and more amino acids than an equal weight of eggs or beef, and those are just some of the top bee pollen benefits.

What is bee pollen?

Bees collect pollen from plant anthers, mix it with a small dose of the secretion from salivary glands or nectar, and place it in specific baskets (called corbiculae) that are situated on the tibia of their hind legs, called pollen loads.

After the pollen is collected, it’s brought to the hive where it’s packed in honeycomb cells. Then the surface of the collected pollen is covered with a thin layer of honey and wax, creating “bee bread.”

Research has revealed that the bee bread undergoes anaerobic fermentation and is preserved by the arising lactic acid. The bee bread serves as the basic protein source for the bee colony.

There are special devices, or pollen traps, that are used to collect pollen baskets as field bees return to their hives. The bees must force their way through the traps to get into the hive, and they lose part of the pollen basket, sending them back out to collect more pollen.

The color of the pollen varies, ranging from bright yellow to black. Bees usually collect pollen from the same plant, but they sometimes collect pollen from many different plant species.

The pollen grains depend on the plant species. They differ in shape, color, size and weight.

Nutrition facts

Bee pollen is known as an apitherapeutic product because it contains groups of chemical compounds that are made by bees and used for medicinal purposes. In its composition, there are about 250 substances, including amino acids, lipids, vitamins, minerals, macro- and micronutrients, proteins, carbohydrates, fatty acids, enzymes, antibiotics, antioxidants, and flavonoids.

The benefits of bee pollen come from the substance’s impressive nutrition content. Bee pollen nutrition facts are as follows:

• 30 percent digestible carbohydrates
• 26 percent sugars (mainly fructose and glucose)
• 23 percent protein (including 10 percent of essential amino acids)
• 5 percent lipids (including essential fatty acids)
• 2 percent phenolic compounds (including flavonoids)
• 1.6 percent minerals (including calcium, phosphorus, magnesium, sodium, potassium, iron, copper, zinc, manganese, silicon and selenium)
• 0.6 percent water-soluble vitamins and acids (including B1, B2, B6 and C)
• 0.1 percent fat-soluble vitamins (including vitamins A, E and D)

Benefits

Eating bee pollen has numerous health benefits, which are due to the range of antioxidants, amino acids and micronutrients found in the pollen. It’s used around the world for medicinal and therapeutic purposes thanks to the following bee pollen benefits.

1. Reduces inflammation

​Bee pollen has been recognized for its potential anti-inflammatory properties, attributed to its rich composition of bioactive compounds, such as flavonoids and polyphenols. However, it’s important to note that while numerous in vitro and animal studies have demonstrated these effects, direct evidence from human clinical trials remains limited.

Still, the anti-inflammatory activity of bee pollen has been compared to drugs, such as naproxen, analgin, phenylbutazone and indomethacin.

A comprehensive review published in the Iranian Journal of Allergy Asthma and Immunology highlighted that certain flavonoid components in bee pollen exhibit anti-allergic, antioxidant and anti-inflammatory properties, suggesting their potential as therapeutic agents in allergic and immunological diseases. The authors emphasized the need for further studies, including phytotherapy and molecular pharmacology research, to fully understand and harness these benefits. ​

Another review discussed the biological and therapeutic properties of bee pollen, noting its anti-inflammatory, antimicrobial and immunostimulating actions. The authors called for long-term, large-scale clinical studies to substantiate these findings and to address the variability in bee pollen composition due to different plant sources.

Researchers have suggested that it can be used in acute and chronic inflammatory conditions, initial degenerative conditions, and liver disease or toxicity. A 2010 in vivo study published in Pharmaceutical Biology found, for instance, that honeybee pollen displayed significant anti-inflammatory activities when given to mice with acetaminophen-induced liver necrosis.

Another study conducted in 2010 investigated the anti-inflammatory effect of bee pollen bulk, its water extract and its ethanol extract by a method of carrageenan-induced paw edema in rats.

The results indicated the bulk mildly suppressed the paw edema while the water extract showed almost no inhibitory activity. The ethanol extract showed potent anti-inflammatory activity, and researchers suggested that it can be used as a dietary supplement and as a functional food.

2. Acts as an antioxidant

Studies have revealed that enzymatic hydrolysates from bee pollen are beneficial for patients undergoing various diseases, such as cancer, heart disease, type 2 diabetes and hypertension. The antioxidant properties were measured in a 2005 study, and researchers found that it has remarkable antioxidant activity.

They witnessed high scavenging activities against active oxidative stress. Researchers even suggested that the inhibitory activities of pollen were similar to those found in fermented foods, such as natto, miso, cheese and vinegar.

Another study examined the impact of adding bee pollen to honey on its antioxidant activity. The results indicated that enriching honey with bee pollen significantly increased phenolic content and enhanced antioxidant activity.

However, it’s important to note that this study focused on the combined effect of honey and bee pollen, rather than bee pollen alone.

Additionally, a 2025 study evaluated the antioxidant and antimicrobial activities of polyfloral bee pollen collected in Tuscany, Italy. The findings demonstrated that bee pollen extract exhibited notable antioxidant activity, but this study was conducted in vitro and did not involve human participants.

3. May protect against liver toxicity

Bee pollen is often touted for its potential to protect the liver, but direct evidence from human clinical studies is currently lacking. Most existing research has been conducted in vitro or in animal models.

One 2013 study published in Evidence-Based Complementary and Alternative Medicine found that chestnut bee pollen protects hepatocytes from oxidative stress and promotes the healing of liver damage caused by toxicity.

Rats with carbon tetrachloride-induced liver damage were separated into two groups. One group took two different concentrations of chestnut bee pollen orally (200-400 milligrams per kilogram a day), and one group was given silibinin, a medication that contains flavonoids.

The researchers detected that both treatments reversed the liver damage, but silibinin caused significant weight loss and death due to severe diarrhea when given to rats. These findings suggest that pollen is a safe alternative to the silibinin in the treatment of liver injuries and can be part of a liver cleanse.

Another study evaluated the biochemical and biological potential of Abrantes pollen extract, focusing on its antioxidative and antidiabetic properties. The study reported non-cytotoxic effects on human liver HepG2 cells in vitro, suggesting potential liver-related benefits.

Nonetheless, these results are preliminary and derived from laboratory cell cultures, not clinical trials. ​

4. Boosts the immune system

Bee pollen has antimicrobial and antiviral properties. A 2014 study published in Food and Chemical Toxicology evaluated the biological activities of eight commercial bee pollen purchased from the market.

All of the samples exhibited antimicrobial activity. Staphylococcus aureus was the most sensitive to pollen, and Candida glabrata was the most resistant.

Bee pollen may also be a natural allergy fighter. A 2008 study conducted in Japan investigated the effect of bee pollen on mast cell activation, which plays a central role in various allergic diseases.

The researchers performed in vivo and in vitro experiments and found that bee pollen does have anti-allergic action because of its ability to inhibit the activation of mast cells, which plays an important role in the early and late phases of allergic reactions.

5. Serves as a dietary supplement

​Bee pollen is widely marketed as a dietary supplement due to its rich composition of proteins, carbohydrates, lipids, vitamins, minerals and polyphenols. These nutrients contribute to its reputation as a functional food with potential health benefits.

Research into the therapeutic applications of bee pollen has included clinical trials focusing on allergies and prostate conditions, with some studies exploring its effects on cancer and skin issues. However, comprehensive clinical evidence supporting its efficacy across these areas remains limited. ​

Additionally, bee pollen has been identified as a good source of essential minerals like zinc, iron, chromium and manganese, which are vital for human health.

Researchers have suggested that it can be helpful when given to children who have a lack of appetite or experience a developmental delay. It may also help malnourished children and adults, especially before and after surgery, when recovering from an addiction to alcohol, or when they’re under physical or mental stress.

6. Relieves menopausal symptoms

A 2015 study conducted in Germany found that both honey and bee pollen honey improved menopausal complaints in breast cancer patients on antihormonal treatment. More than two-thirds of the patients who completed the study reported improvements in their symptoms.

Researchers suggested that bee pollen and honey may be offered to women who have failed to respond to other alternatives to cope with postmenopausal symptoms. They also noted that the flavonoids found in honey and pollen have been found to help prevent breast cancer, supporting the use of these products in women with menopause symptoms and problems with or without a history of breast cancer.

​A notable study published in Climacteric evaluated the effects of Femal, a herbal remedy derived from pollen extracts, on menopausal symptoms. This randomized, double-blind, placebo-controlled trial involved 64 menopausal women over a period of three months.

The findings indicated that 65% of participants receiving Femal experienced a reduction in hot flushes, compared to 38% in the placebo group. Additionally, the treatment group reported improvements in other menopausal symptoms and overall quality of life.

The study concluded that Femal significantly alleviates hot flushes and certain other menopausal symptoms when compared to a placebo, and these bee pollen benefits have been confirmed in other studies.

7. Promotes wound healing and protects skin

Bee pollen can be used as a topical ointment to speed up the healing process, and it’s especially useful as a home remedy for burn relief. The pollen includes kaempferol, which inhibits the activity of enzymes after a burn and decreases inflammatory reactions and swelling.

Research has shown that pollen helps improve blood circulation in the vessels, and it moistens the skin. The anti-inflammatory and analgesic action of flavonoids in bee pollen helps relieve pain and prevent platelet aggregation.

Pollen also helps prevent infection because of its antimicrobial activity, allowing a wound or burn to heal quickly.

Because pollen is a great source of many vitamins and minerals, it can also help keep your skin looking younger and glowing. It stimulates blood supply to all skin cells, helps detoxify the body, reduces the appearance of wrinkles and speeds up the healing process.

8. Shows anticancer potential

​Research has revealed that bee pollen possesses anticancer potential, primarily demonstrated through in vitro studies.

For instance, a study published in the Journal of Food Science and Technology explored the effects of bee pollen hydrolysates on human lung cancer cells (ChaGo-K1). The findings revealed that these hydrolysates could induce apoptosis (programmed cell death) in the cancer cells, suggesting a potential anticancer property. ​

The kaempferol in bee pollen also is known for their anticancer activities. Kaempferol has been associated with a reduced risk of several human cancers, such as those of the breast, bone and cervix. ​

9. Could help with prostatitis symptoms

Bee pollen benefits extend to those with prostatitis, aka inflammation of the prostate. ​In fact, research has shown it may help alleviate symptoms of chronic prostatitis/chronic pelvic pain syndrome (CP/CPPS) in humans.

A notable study evaluated the efficacy of a pollen extract in patients with inflammatory CP/CPPS. This multicenter, randomized, prospective, double-blind, placebo-controlled phase 3 study demonstrated that patients receiving the pollen extract experienced significant symptom relief compared to those receiving a placebo.

Additionally, a review in Urology discussed various phytotherapies, including bee pollen, used in treating prostatitis. The review highlighted that treatments such as cernilton (bee pollen) have shown promise in preliminary studies for improving prostatitis symptoms. ​

Furthermore, a 26-week randomized, controlled, single-blinded phase III study compared the effects of a pollen extract combined with hyaluronic acid and vitamins to ibuprofen in patients with CP/CPPS. The study found that the combination treatment was more effective than ibuprofen in improving symptoms and quality of life, with fewer side effects. ​ ​

Other potential bee pollen benefits

In animal research, bee pollen benefits for the following have also been found, but human studies are needed to confirm these potential effects:

• may support metabolic health
• could help protect brain health
• may help reduce heart disease risk
• may help lower uric acid levels

How to use

Buy bee pollen from a reputable company or local beekeeper that you trust. Make sure that the pollen is free from pesticides and that the bee colonies are not treated with chemicals.

You can find bee products like pollen in most health food stores and farmers markets, especially since it’s becoming more popular.

Many people are confused about how to eat bee pollen. Eating bee pollen is actually really easy.

The most common way to use it is when it’s ground and mixed with foods.

Ground pollen can be mixed with honey, cottage cheese or yogurt in a 1:1 to 1:4 ratio. This creates a mixed pollen solution that can be ingested throughout the day.

If you’re trying to combat a nutrient deficiency, allergies, inflammation, stress or illness, take one teaspoon of mixed pollen three times a day.

Bee pollen granules are also available. They can be added to yogurt, cereal and baked goods. Granules can be blended to create ground pollen, which can be added to smoothies or sprinkled over salad.

Pollen grains or granules can be added to warm water for two to three hours. They then crack and release their nutritional value.

This can also be done with milk, fruit and vegetable juices. You then can drink the liquid or add it to a smoothie to get these awesome bee pollen benefits.

Because of bee pollen’s detoxifying properties, it makes a great addition to this Secret Detox Drink.

Risks and side effects

It’s safe for most people to take bee pollen by mouth for a 30- to 60-day period, depending on the dose. A lower dose can be consumed with a bee pollen mixture and is deemed safer.

The biggest safety concerns are bee pollen allergic reactions, which may be an issue for people who are allergic to pollen. If you notice itching, swelling, shortness of breath or lightheadedness after consuming pollen, you may have bee allergies or a sensitivity to bee products, so discontinue use until you’ve spoken to your health care provider.

There is some concern that bee pollen may stimulate the uterus and threaten pregnancy, which is why women who are pregnant should avoid using pollen or use it with the guidance of a healthcare provider.

People on blood thinners, like warfarin, should also avoid eating bee pollen.

Final thoughts

• The benefits of bee pollen are quite impressive and due to its nutrition content, which includes vitamins, minerals, proteins, lipids, fatty acids, enzymes, carotenoids and bioflavonoids.
• It has powerful antibacterial, antifungal and antiviral properties that strengthen the capillaries, reduce inflammation, stimulate the immune system and possibly even lower cholesterol levels naturally.
• Use bee pollen to boost your nutrient intake naturally. Studies have shown that it’s effective in preventing and reversing malnourishment and poor nutrition.
• You can buy already ground pollen or granules. Add it to smoothies, yogurt, cottage cheese, cereal, baked goods and salads, or let the nutrients infuse in warm water and drink it for a boost of vitamins and minerals.