Supplements

Baobab Fruit: Benefits, Dosage, Side Effects, & More

Written by Krista Bugden
Medically Reviewed by Felicia Newell, M.S., RDN

Updated on August 14, 2024

Nicknamed the “Tree of Life,” the baobab tree boasts over 300 different uses for both humans and the environment in which it grows. From nutritious, fiber-rich fruit to the water storage its massive trunk provides, many African cultures consider it a symbol of life, fertility, and strength.

Native to Africa, Madagascar, and Australia, the baobab tree grows the remarkable baobab fruit. Encased in a hard shell with a velvety texture, the health world is going wild for its unique nutrient-rich profile.

High in fiber and antioxidants, this fruit aligns well with the latest health trends, promoting better digestive health and overall well-being.

Baobab supplements are made by drying the baobab fruit, removing the seeds, and grinding them into a fine powder (1). If you’re wondering whether this supplement is for you, keep reading.

Table Of Contents

What’s the Nutritional Profile of Baobab Fruit?

Baobab fruit powder offers an impressive nutrition profile. Just two tablespoons, or 10 grams, contains the following:

  • 30 calories
  • 6 grams of carbohydrates
  • 5 grams of fiber
  • 40 milligrams of calcium
  • 2.7 milligrams of iron
  • 16 milligrams of magnesium
  • 200 milligrams of potassium
  • 5 milligrams of sodium
  • 15 milligrams of vitamin C
  • 250 IU of vitamin A

Jamie Bacharach, Integrative Medical Physician at Acupuncture Jerusalem, expands on the baobab’s nutrient profile, saying, “The baobab fruit has a variety of nutrients, including vitamin C, calcium, potassium, and magnesium. It is also a good source of fiber and contains antioxidants. These nutrients and vitamins help to improve our overall health, and the high vitamin C content is great for the immune system” (2, 3).

What Are the Health Benefits of Baobab?

We wouldn’t be talking about baobab fruit if there weren’t potential health benefits. Here are six ways it can help support your overall health and wellness…

1. May Improve Digestion

Rich in both soluble and insoluble dietary fiber, baobab fruit helps regulate bowel movements and increase feelings of fullness, potentially assisting in healthy weight management (4, 5).

Fiber also can contribute to a healthy microbiome, feeding the beneficial bacteria in our gut. If you want to add more fiber to your diet, baobab fruit is an excellent option.

2. Antioxidant Properties

As previously mentioned, baobab fruit contains plenty of antioxidants in the form of vitamin C and various plant compounds, like polyphenols. Some sources argue this fruit has more antioxidants than any other fruit—including blueberries!

Antioxidants help protect the body from free radicals, a highly reactive compound that gets produced from metabolic activities like breathing, digesting food, and exercising. Without antioxidants, free radicals would accumulate in the body, causing damage and harm to our cells and tissues.

3. Supports the Immune System

Due to its high antioxidant properties, baobab fruit may support the immune system by reducing inflammation. While more research is needed, one animal study suggested that baobab fruit pulp reduces markers of inflammation and may also protect the heart from damage (6).

4. Helps Regulate Blood Sugar Levels

Evidence indicates that baobab fruit can also help balance blood sugar levels. One study showed how baking with baobab fruit extract and adding it to white bread reduced the glycemic response and decreased the amount of starch digested (7).

On top of this, its high fiber content is hard to ignore. Fiber slows digestion, which slows the absorption of sugar (8). This helps alleviate intense blood sugar spikes or dips, helping you maintain steady energy throughout the day.

5. Supports Bone & Muscle Health

Thanks to its potassium content, baobab fruit supports healthy muscle function. It does this by helping muscles receive and respond to nerve signals—a critical part of muscle contraction. This physiological process allows you to walk, lift, and type correctly, your organs to work correctly, and your diaphragm to contract and relax with each breath.

In addition to this, the calcium in baobab fruit supports healthy bones, contributing to their overall maintenance and repair.

6. Contributes to Skin Health

Baobab also contains plenty of fatty acids, which can help hydrate and protect the skin. Studies confirm this—showing that baobab positively increases skin moisture and hydration (9). While more studies are needed, this shows promise for those concerned with aging skin (since research indicates that dehydrated skin is linked to increased aging) (10).

How Much Baobab Should I Take Each Day?

The recommended dosage of baobab fruit supplements depends on two factors:

  1. The form (powder or capsules)
  2. The concentration of baobab extract per serving

If you’re taking a powder supplement, the standard dosages are between 10 and 20 grams (or one to two scoops) of the powder baobab supplement.

Bacharach elaborates, “The required amount varies from person to person and can depend on a variety of lifestyle, age, and gender factors. However, in general, it’s recommended to take at least 20 grams of the supplement a day in order to reap its potential health benefits. I suggest always reading the label of the supplement and following the manufacturer's instructions regarding dosages and frequency. If you’re new to this supplement, start with a low amount and slowly increase as you watch how your body reacts to the supplement.”

Frequently Asked Questions

Baobab fruit is considered safe for most. Unfortunately, there isn’t a ton of evidence indicating side effects with misuse, regular use, or interactions with other medications. However, if you’re pregnant or breastfeeding, it might be best to simply avoid this supplement in the meantime (11). 

Bacharach adds, “Consuming a large amount of the fruit can cause digestive issues due to its high fiber content, and the same can be said for the supplemental version of the fruit. Too much can cause bloating, gas, and diarrhea. It’s uncommon for people to have allergic reactions to the fruit, but if you have an allergy or are concerned, I’d recommend speaking to your doctor first. Additionally, baobab fruit can potentially lower blood sugar levels, which may cause adverse effects for people with diabetes or people who are on medication that regulates their blood sugar. With that being said, if you take the supplement or eat the fruit as advised, you are unlikely to experience any negative side effects; moderation is key!”

Krista Bugden
Article by

Krista Bugden

Krista Bugden is a freelance writer with a BS in Human Kinetics from the University of Ottawa. She spent 5 years working as a kinesiologist, giving her the first-hand experience she needed to write well-researched, scientific, and informative blogs.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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