Bromelain has become quite popular as a supplement to reduce inflammation. The enzyme itself comes from pineapples, but it would be pretty much impossible to get enough from eating them to get anywhere near the fully tested dosages, so unfortunately this is one of those ingredients that's available from supplements only despite what you may here the odd health guru talking about.
It does have a couple of different uses, typically to do with inflammation and pain, although some people do use bromelain for digestion, which as you'd expect starts working a fair bit quicker. So, we're going to break it down by application.
How Long Does it Take for Bromelain to Start Working?
Technically bromelain will start working immediately as it's an enzyme, although that doesn't mean that you're likely to notice immediate results so do keep that in mind.
Bromelain For Digestive Health
As mentioned in the intro Bromelain is an enzyme so in this case as soon as it gets into your stomach it starts work. So, as a digestive aid where you may be looking for it to help break down proteins it'll kick in from day one, although you may notice more improvements after taking it for a week or so, meaning it has chance to impact the microbiome.
But, it has been reported to start working on digestive issues such as bloating, gas, or indigestion, very quickly. In fact you may start to notice relief within a few hours of consuming bromelain. [1]
Inflammation
Now, this is going to have a bit of variance, and that's going to depend on whether or not you take bromelain with food or not. If you're looking to combat inflammation an empty stomach is slightly better so that more of it passes through the stomach and makes it's way to the rest of your system. It's going to take longer to be effective if you're taking it with food, alternatively you can just take more.
So if you're taking it with food and as a dose of 400mg or more, or without at 100mg or more then you should see effects within 2-4 weeks according to the studies. Although there has been some studies and anecdotal evidence that show it working within days.
And of course it's important to note that several studies have suggested that bromelain may play a role in the management of osteoporosis. This is attributed to its ability to inhibit the activity of matrix metalloproteinases (MMPs), enzymes that contribute to bone breakdown. [2]
Pain Relief
Bromelain hasn't just been shown to help alleviate pain associated with conditions like osteoarthritis, but also a host of muscle injuries and conditions. The duration for pain relief can vary, but once again we're looking at 5 days to a couple of weeks for notable results, with some fast responding people showing relief within a few days of using bromelain. [3]
Sinusitis: Relief from Nasal Congestion and Facial Pain
Generally it takes consistent use of bromelain for a few days to a few weeks may lead to improvements in sinusitis symptoms. However, it's worth noting that the studies for bromelain and facial and sinus pain are limited. [4]
Bromelain For IBS
As you'd expect from Bromelain being an anti inflammatory enzyme it's been shown to have beneficial effects on gastrointestinal disorders such as ulcers and irritable bowel syndrome (IBS). Some people have reported improvements within hours, although generally the studies show consistent usage over a few days is what works for most people. [5]
Pancreatitis Treatment
Combining bromelain with vitamin C has shown promising results in the treatment of acute pancreatitis. This combination has been found to inhibit cell death and reduce inflammation in the pancreas. As a result, bromelain is considered a potential treatment option for mild to moderate pancreatitis. However the studies are relatively limited, so we can't give an exact timeline for it's effects. [6]
Bromelain Optimal Dosage
Joint Health and Inflammation
For individuals seeking joint health benefits and inflammation reduction, a daily dosage of 1-300 mg of bromelain is often recommended. This dosage has shown positive effects in clinical studies and is generally well-tolerated, larger doses should begin to work faster, but the smaller doses seem to be just as effective once the enzyme has built up in your system over a couple of days.
Digestion Support
Anything up to 2,000 mg of bromelain per day with food has been shown to help, but you can go as little as 100mg. Generally speaking you'll want to start with the lower dose to avoid stomach upset.
It Also Matters When You Take Bromelain
Bromelain will work faster if you take it with food, as it's an enzyme it needs something to feed off and break down. It's not essential if it's in a combined supplement as it may have something to feed off already.
On top of this for bromelain to be effective in the shortest amount of time, you should take the supplement every day.
Other Considerations For How Long Bromelain Takes To Work
Like all supplements there will be some variation in the exact timeline for bromelain's effects from person to person.
Bromelain Frequently Asked Questions
Q: Can bromelain be taken with other medications?
A: It is crucial to exercise caution when using bromelain if you are taking blood thinners such as Warfarin, Pradaxa, or others. Bromelain can have an antiplatelet effect on the blood, which may increase the risk of excessive bleeding, it is usually considered safe, but there are exceptions.
Obviously people with allergies to pineapple or substances that cross-react with pineapple, such as grass pollen, latex, celery, fennel, carrots, or wheat, should avoid bromelain use. Allergic reactions can range from mild to severe, and it is important to be cautious if you have a known allergy.
Q: Are there any side effects of bromelain?
A: Excluding allergic reactions, some individuals may experience mild side effects such as diarrhea or mild nausea. This is usually as a result of having too much however.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC538506/
3 - https://www.nccih.nih.gov/health/bromelain
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036946/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8534447/