Bee Pollen: What It Is and Why You Really Don’t Need It

Bee pollen may be having a moment among people looking for natural remedies to common ailments, but it’s certainly not new. In fact, using it dates back thousands of years — so far back that the Greek physician Hippocrates, who died around 375 BC, is thought to have prescribed this bee byproduct for its supposed healing properties.

Today, proponents of bee pollen sometimes refer to it as “nature’s multivitamin,” claiming that it has the power to boost immunity, prevent infection, ease menopause symptoms, and maybe even lower the risk of conditions like heart disease, liver disease and certain types of cancer.

But is it true? Likely not, says wellness and preventive medicine specialist Robert Saper, MD, MPH.

“There are no persuasive studies for bee pollen’s effectiveness on any condition that I’m aware of,” Dr. Saper says. “Although it’s been suggested to help many conditions, there’s inadequate data to say for certain.”

Studies on the potential benefits of bee pollen have been small, and most of them haven’t been done on humans, which means that these benefits simply aren’t proven. What’s more, bee pollen comes with some known risks — ones that are proven.

Dr. Saper delves deeper into bee pollen, including what it is, what it can and can’t do, and what to try instead.

What is bee pollen?

“Bee pollen is a blend of the nectar and pollen that bees pick up from plants, along with their own secretions,” Dr. Saper explains. “It all gets mixed together and packed into the honeycomb.”

It goes like this: All day long, busy honeybees flit from plant to plant as they carry pollen that helps flora reproduce. When they return home to the hive, bees bring some of that pollen back with them, storing it in small pellets made up not just of pollen but also of enzymes and their own saliva (spit).

It’s important to note that bee pollen isn’t the same thing as honey or beeswax, though it also falls into the category of “bee byproducts” (aka products made by bees). Other bee byproducts include propolis and royal jelly.

Are there benefits to bee pollen?

The phrase “nature’s multivitamin” sounds pretty compelling, but hang on just a second. Bee pollen does contain a variety of vitamins, nutrients, amino acids and antioxidants, just like other natural, plant-based products do.

“Bee pollen is rich in various nutrients and such,” Dr. Saper reiterates, “but so are many other foods. The best way to get the vitamins and minerals that you need is through eating an abundance of fruits and vegetables.”

You might’ve heard that in Germany, the Federal Ministry of Health recognizes bee pollen as a medication. Shouldn’t that be enough to deem it beneficial? Not necessarily, Dr. Saper says. As he explains, that doesn’t automatically mean it’s safe and/or effective to use elsewhere.

“Herbal medicine is popular in Germany, where it’s well-regulated,” he clarifies. “The quality of the product is higher there than in the U.S., where there is no standardization or robust regulation process for supplements.”

Dr. Saper also explains that many European-based scientific studies on herbal supplements have shown promising data — but for whatever reason, scientists in the U.S. haven’t been able to reproduce those results.

“It’s not yet clear why that is,” he adds. In other words, more research is needed to say for certain whether bee pollen is safe and effective.

Can bee pollen increase your breast size?

No. This is a myth that caught on via the internet, as so many myths do, but Dr. Saper says there’s just no truth to it. “There's absolutely no evidence that bee pollen will bring about breast enlargement.”

Health risks of bee pollen

While it’s not yet clear whether bee pollen could benefit certain conditions, what is clear is that taking bee pollen carries some risks and possible side effects:

• Not safe for people with bee allergies.
• May cause allergic reactions in people with pollen allergies.
• Often contaminated by known mycotoxins (harmful mold byproducts).
• No standardization or regulation process for supplements in the U.S.

Dr. Saper breaks down each of these concerns.

Not safe for people with bee allergies

Bee pollen can cause allergic reactions in people who are allergic to bees. Remember: It’s a bee byproduct, and one of the ingredients is bee saliva, so if you’re allergic to bees, you also may be allergic to bee pollen products.

Can cause allergic reactions

If the word “pollen” is setting off some alarm bells in your head, you’re on the right track. Bee pollen can cause allergic reactions in people with pollen allergies.

“Pollen is a major cause of allergic rhinitis or hay fever,” Dr. Saper confirms, “so if you know you have a pollen allergy or general seasonal allergies, it’s safest to avoid bee pollen.”

Signs of an allergic reaction may include:

• Hives.
• Light-headedness.
• Trouble breathing (dyspnea).
• Swelling of your face, lips, tongue or throat.

There have even been reports of anaphylaxis, a type of severe allergic reaction, in people with seasonal allergies who begin taking bee pollen supplements — even in people who’ve never experienced anaphylaxis before.

But what about the rumor that bee pollen can help with allergies? Some people believe that taking bee pollen supplements will help their bodies acclimate to small doses of allergens. But Dr. Saper says there’s not enough scientific evidence to support this claim, and even if there were, it’s dangerous to try on your own.

“Any type of exposure to allergens to try to reduce your sensitivity should be done under the care of an allergist,” he stresses. “You should never try it by yourself.”

Mycotoxin contamination

Mycotoxins are toxic compounds produced by certain types of fungi or molds. Fungi grow on food products and thrive under certain storage conditions, posing health risks when they’re consumed.

“Mycotoxins from molds have been found to be present in bee pollen,” Dr. Saper warns, “so the issue of quality of these products is critical.”

A 2023 study looked at 28 samples of bee pollen from 28 countries and found that 100% of the samples had “quantifiable levels of mycotoxins.” One of the most common mycotoxins was aflatoxin B1 (AFB1), which is a carcinogen — a substance that raises your risk of cancer. In particular, AFB1 may cause liver damage and hepatocellular carcinoma, a type of liver cancer.

No standardization or regulation process

In the United States, unlike in Germany, regulations of the supplement industry aren’t adequate. The U.S. Food and Drug Administration (FDA), which regulates and sets standards for medications doesn’t hold supplements to the same high standards.

This means that when you buy a supplement like bee pollen, there’s no real way to be sure what you’re getting, which means you can’t know exactly how safe it is.

How much bee pollen should you take?

Ideally, you shouldn’t take bee pollen at all. And you don’t need to feel like you’re missing out on anything either. Eating a healthy, balanced diet can provide you with the nutrients you need — without the risks of unproven supplements like bee pollen.

“If you’re concerned that you’re not getting enough micronutrients,” Dr. Saper says, “it may be appropriate to start taking a high-quality multivitamin under the guidance of a healthcare professional.”

In other words, you’re better off mastering the art of the perfect salad, starting up a smoothie habit and identifying nutritious meal prep recipes that’ll keep you feeling satisfied. Leave the pollen to the bees!