Known for its nutritional and medicinal value, the herb alfalfa may have some health benefits.
Alfalfa is a plant used for both animal and human consumption. Alfalfa may possess some health benefits, thanks to mechanisms that include:
- Antioxidant activity. Alfalfa contains a wide variety of plant compounds that have antioxidant properties.
- Reduced inflammation. Alfalfa has been shown to reduce the levels of pro-inflammatory molecules.
- Reduced cholesterol absorption. Alfalfa extract supplementation has been shown to reduce cholesterol absorption.
- Supplying nutrients. Alfalfa is rich in vitamins and other nutrients.
Alfalfa (Medicago sativa), also known as lucerne, is a flowering plant used as forage for cattle and horses. Alfalfa is also utilized for human consumption; its young sprouts are popular in salads in sandwiches. In addition, alfalfa has some medical properties, and its powdered leaves and seeds are increasingly used in green food supplements.
Alfalfa is a rich source of nutrients, including protein (~15%), vitamins A, C, E, and K4, minerals calcium, potassium, phosphorous, and iron, fiber, and bio-active phytochemicals such as chlorophyll and saponins.
Like other greens grasses, alfalfa is advertised as a superfood that supports general health and helps make up for low vegetable & fruit intake. Some people also claim it might help with medical conditions such as arhritis, diabetes, and high cholesterol.
How Alfalfa Might Support Your Health
Similar to most green food supplements, alfalfa contains multiple compounds that have antioxidant properties, including vitamins, saponins, and isoflavonoids.1 Antioxidants can have many health benefits considering that oxidative stress is involved in a wide range of disorders and even the process of aging itself.
Suppressing proinflammatory cytokines
Cytokines are protein molecules that play a big role in the body’s immune and inflammation responses. Research suggests that some components of alfalfa, such as loliolide, reduce the release of cytokines that promote inflammation, such as IL-6 and IL-1β.
Multiple animal and a single human study have reported that alfalfa reduces blood levels of cholesterol, LDL (“bad’) cholesterol, and other related compounds. The mechanism responsible for this appears to be reduced absorption of dietary cholesterol in the intestines, particularly through the activity of saponins found in alfalfa.2
Alfalfa Uses & Potential Benefits
As a greens supplement, alfalfa is most commonly taken to support overall health or help with specific conditions. For example, many people take alfalfa to help with arthritis, digestion, asthma, diabetes, blood pressure problems, and other disorders.
Although these uses remain largely untested, research has shown that alfalfa has multiple mechanisms of action – including the lowering of fat absorption and antioxidant activity – which might add up to these and other health benefits.
Alfalfa and its constituents have seen a good deal of examination in animals, which suggests a number of beneficial properties.
This study examined the effect of polysavone, a compound extracted from alfalfa, on fat deposition and immunity in broiler chickens. The animals were fed either a normal control diet, or one supplemented with 0.06% polysavone. The study found that the polysavone group gained less fat and had improved immunity as shown by increased proliferation of lymphocyte cells.
- The researchers concluded that ” polysavone may decrease abdominal fat deposition and enhance immunity…”3
This study looked at the anti-inflammatory effects of alfalfa sprout ethyl acetate extract (ASEA). The extract was shown to suppress certain cytokines (molecules controlling inflammation and immune response) in isolated cells and in live mice that were injected with lipopolysaccharide to promote inflammation.
- The researchers concluded that “ASEA supplementation can suppress the production of pro-inflammatory cytokines and alleviate acute inflammatory hazards“4
This study examined the effect of alfalfa saponins on cholesterol absorption in mice. The supplementation was found to reduce absorption of cholesterol in the intestine.
- The researchers concluded that “Alfalfa top saponins (nonhydrolyzed) reduced absorption of cholesterol“5
For this study, researchers examined the antioxidant and liver-protective effects of alfalfa extract. Using a mouse model of oxidative stress and liver damage, they discovered that alfalfa supplementation ameliorated liver lesions and displayed moderate antioxidant activity.
- The researchers concluded that “alfalfa extract possesses hepatoprotective and antioxidative stress properties…”6
Alfalfa has yet to be thoroughly tested in human trials.
In this study, fifteen people with hyperlipoproteinemia were given alfalfa seeds for 8 weeks. The treatment resulted in significantly lower blood cholesterol, LDL cholesterol, and apolipoprotein levels, indicating a positive effect on elevated blood lipids.
- The researchers concluded that “alfalfa seeds can be added to the diet to help normalize serum cholesterol concentrations…”7
- A dose of 5 – 10 g has been used for reducing elevated cholesterol
- Single-ingredient alfalfa supplements suggest taking 3.6 – 10 grams daily as capsules/tablets or a powder mixed in a drink
- Multi-ingredient supplements typically mix alfalfa with wheat and barley grass and other greens ingredients
Supplements in Review Says
- Alfalfa leaf powder 4 – 10 g daily.
Alfalfa is full of greens nutrients and phytochemicals that can improve your health in multiple ways. Research suggests that alfalfa can be used to increase your intake of plant-based compounds that have effects including antioxidant activity, cholesterol reduction, improved immunity, and suppression of inflammation.
Given the lack of human studies, it’s best to stick to supplement dosages. Most supplements use the leaves of alfalfa and recommend taking 4 – 10 g daily.
- Rana MG et al. In Vitro antioxidant and free radical scavenging studies of alcoholic extract of Medicago sativa L. ROM. J. BIOL. – PLANT BIOL., VOLUME 55, No1, P. 15–22, BUCHAREST, 2010. ↩
- Malinow MR et al. Cholesterol and bile acid balance in Macaca fascicularis. Effects of alfalfa saponins. J Clin Invest. 1981 Jan;67(1):156-62. ↩
- Dong XF et al. Effect of polysavone (alfalfa extract) on abdominal fat deposition and immunity in broiler chickens. Poult Sci. 2007 Sep;86(9):1955-9. ↩
- Hong YH et al. Ethyl acetate extracts of alfalfa (Medicago sativa L.) sprouts inhibit lipopolysaccharide-induced inflammation in vitro and in vivo. J Biomed Sci. 2009; 16(1): 64. ↩
- Malinow MR et al. Effect of alfalfa saponins on intestinal cholesterol absorption in rats. Am J Clin Nutr. 1977 Dec;30(12):2061-7. ↩
- Al-Dosari MS. In vitro and in vivo antioxidant activity of alfalfa (Medicago sativa L.) on carbon tetrachloride intoxicated rats. Am J Chin Med. 2012;40(4):779-93 ↩
- Mölgaard J et al. Alfalfa seeds lower low density lipoprotein cholesterol and apolipoprotein B concentrations in patients with type II hyperlipoproteinemia. Atherosclerosis. 1987 May;65(1-2):173-9. ↩