Have you ever seen a carefully curated smoothie bowl that’s Instagram-worthy? You know the ones I’m talking about: The smoothie bowls that have an impeccable array of ingredients all symmetrically lined up perfectly and ingredients that include things like brightly colored fresh fruit slices, crushed nuts, and shredded coconut. Sometimes, you’ll even spot a sprinkle of bee pollen.

You may have already been using bee pollen in your recipes for years, but I’ve only recently discovered it and have started adding it as a crunchy topping to my morning bowl of overnight oats. (It’s so good!) Bee pollen is totally buzzworthy — and for good reason.

Wondering what bee pollen is and what bee pollen is good for? Here’s everything you need to know about pee pollen, including why bee pollen is good for you.

What is bee pollen, exactly?

Bee pollen has been around for centuries. Ancient societies like those in China, Egypt, and Greece referred to bee pollen as “a life-giving dust,” as described in a 2021 article published in the journal Nutrients.

The same article goes on to explain what bee pollen is. Bee pollen is a mixture of flower pollen with honeybee secretions and nectar. Quick science lesson from elementary school: If you recall, pollen is found in flowering plants — and bees collect pollen while they’re searching for nectar, explains the University of Rochester Medical Center.

When this flower pollen, honey/nectar, and saliva from the digestive enzymes of the bees are combined, this unique mixture forms a very small ball of pollen, thereby giving us bee pollen.

Pollen can be gathered from bees or it can also be harvested from plants by machines. It can also be gathered at the entrance of the hives with the aid of traps.

Is bee pollen good for you?

Is bee pollen actually good for you? According to the University of Rochester Medical Center, bee pollen is rich in amino acids, enzymes, minerals, trace elements, and vitamins. (Talk about something small but mighty.) 

Morgan Goodstadt, RD, founder of Good Nutrition, says bee pollen is also loaded with bioactive phenolic compounds. This means it’s full of a ton of powerful antioxidants including cinnamic, gallic acids, kaempferol, quercetin, resveratrol, and rutin. It’s also an excellent source of vitamins A, C, and E, which function as antioxidants to fight inflammation and protect against disease.

Goodstadt also notes that bee pollen is abundant in minerals like calcium, iron, magnesium, potassium, and sodium. “These are all super important for building bones and teeth, electrolyte balance, and metabolism,” she says.

Bee pollen is also a potential source of vital nutrients like carbohydrates, lipids, minerals, proteins, and vitamins as well as trace elements and considerable amounts of polyphenols (mainly flavonoids), as stated in the previously mentioned 2021 Nutrients article.

Some brands also tout that bee pollen is a good source of protein. Goodstadt explains that bee pollen is about 22.7% protein, which is a relatively high percentage. “However, I would not rely on a sprinkle of bee pollen as a significant source of protein,” she says. “We would have to eat a lot of bee pollen for it to make a dent in our protein intake.”

It’s important to note that bee pollen may also be more difficult to digest than other forms of protein, so if you experience any digestive issues, go easy on using it.

The exact health benefit make-up of bee pollen will vary depending on the plant from which the pollen was taken. According to the Nutrients article, other factors like atmospheric conditions, bee behavior, plant and geographical origins, and soil nature can all affect bee pollen chemical composition.

So, what is bee pollen good for?

According to the article published in Nutrients, bee pollen is used in diets as supplementary nutrition due to its beneficial actions against human diseases.

“The diverse phenolic profile suggests that bee pollen offers anti-aging, anti-cancer, anti-inflammatory, antimicrobial, and antioxidant benefits,” shares Goodstadt. “However, it’s important to note that the phenolic composition of bee pollen varies based on where it comes from.” (Please see point above.) 

Goodstadt mentions a few other reasons why bee pollen is good for you:

• Bee pollen is good for immunity. Though there’s limited research on the benefits of bee pollen for seasonal allergies, it’s an excellent source of vitamin C, quercetin, and rutin, says Goodstadt. “These three compounds are all strong anti-inflammatories and help regulate our immune response to allergens,” she explains. “They are often used in functional medicine to keep seasonal allergies under control.” Goodstadt adds that these nutrients are also helpful with supporting overall immune function even if you don’t deal with any allergies.
• Bee pollen is good for prostate health. If your better half is someone who deals with prostate issues, Goodstadt says bee pollen has been studied to help improve prostate inflammation due to its anti-inflammatory and hormone-balancing properties. See, bee pollen is good for everybody!
• Bee pollen is good for skin health. Bee pollen may also be helpful for certain skin conditions and issues like dandruff because it strengthens the skin and prevents fungal growth.
• Bee pollen is antifungal and antimicrobial. Goodstadt shares that bee pollen is also naturally antifungal and antimicrobial as it’s been found to resist several strains of bacteria and fungus that would otherwise contribute to digestive issues and inflammation in the mouth — think of things like gingivitis. (Got to keep that oral microbiome fully supported!)
• Bee pollen is good for blood sugar. Finally, Goodstadt says bee pollen may also help regulate blood sugar without side effects.

Bee pollen is good on almost anything

Not only is it delicious but bee pollen adds a subtle crunch and hint of honey to anything you put it on. I enjoy a sprinkle in my morning overnight oats, but you can add it to just about anything. From avocado toast to smoothies to everything in between, bee pollen is what all the buzz is about.

Need some brand recommendations? My favorite bee pollen comes from Bee Keeper’s Naturals, which uses raw, sustainably sourced wildflower bee pollen. Oh, and one quick note: If you have any allergies to bee products like bee pollen, obviously don’t use it!