Is Mangosteen Good for You?

A registered dietitian nutritionist explains mangosteen nutrition and its potential health benefits

Medically reviewed by Allison Herries, RDN

Mangosteen is a fruit primarily cultivated in Indonesia, Malaysia, the Philippines, and Thailand. It is a round, dark purple or red fruit with a white pulp. Mangosteen is often called the “queen of fruits'' because of its slightly acidic yet sweet flavor.

Mangosteen has garnered attention for its health benefits, namely its antioxidant and anti-inflammatory properties.

This article covers the benefits of mangosteen fruit, its nutrition, mangosteen supplements, and specific considerations.

What Is Mangosteen?

Mangosteen is a popular fruit native to Southeast Asia. In traditional Southeast Asian medicine, mangosteen can treat infections, wounds, inflammation, and diarrhea.

Mangosteens are rich in xanthones, a type of polyphenol (a special plant compound). Xanthones are likely responsible for the medicinal properties of mangosteen. Xanthones are associated with anti-inflammatory and antioxidant activities, which are vital for preventing cellular damage (oxidative stress) and chronic conditions.

Two forms of xanthones abound in mangosteen: alpha-mangostin and gamma-mangostin. Many in vitro (lab) and animal studies have evaluated the effects of alpha-mangostin on outcomes related to diabetes, cancer, cognition, and gum disease, among other conditions. 

Mangosteen Nutrition

One cup of canned, drained mangosteen has the following nutrition profile:

• Calories: 143

• Protein: 1 gram (g)

• Fat: 1 g

• Carbohydrates: 35 g

• Fiber: 3.5 g (14% of daily value)

• Manganese: 0.2 milligrams (mg) (11% of daily value for females and 9% of daily value for males)

• Copper: 0.135 micrograms (mcg) (15% of daily value)

• Folate: 61 mcg (15% of daily value)

Fresh mangosteen may be difficult to find at your local grocery store. Canned or frozen mangosteen or mangosteen syrup may be more readily available.

When purchasing mangosteen, check the added sugar content because canned products often include sugary syrup.

Mangosteen Is a Good Source of Fiber

Fiber is an essential nutrient for health. Research shows a high-fiber diet is linked with a reduced risk of heart disease, type 2 diabetes, colorectal cancer, and death.

According to one study, only 5% of Americans meet recommendations for fiber intake.

Adult males 19 to 50 should consume 38 grams of fiber, and adult females 25 grams. Recommendations decrease to 30 and 21 grams of fiber daily for males and females, respectively, over 50.

Mangosteen is a significant source of fiber; adding it to the diet can help YOU reach fiber recommendations.

Other Important Nutrients in Mangosteen

Manganese is an essential trace element for protein (amino acid), cholesterol, glucose, and carbohydrate metabolism. Manganese also supports antioxidant function by protecting against cell damage from unstable molecules.

Copper helps with energy production, iron metabolism, and the formation of neurotransmitters. Additionally, copper is vital for antioxidant-related functions.

Folate is a type of B vitamin necessary for DNA production and cell division. Additionally, folate is essential during the early stages of pregnancy to prevent neural tube defects.

How to Eat Mangosteen

Mangosteen can be eaten raw. First, remove the outer husk by making a quarter-inch-deep cut around the fruit. Use your fingers to separate the two halves, exposing the white, pulpy fruit.

Separate the individual fruit sections. Each section contains an edible seed or pit. Consume raw or add to smoothies or fruit salad. You can also juice the mangosteen.

Mangosteen is also available as a juice, extract, or capsule supplement.

Mangosteen extract should be consumed with food because dietary fat helps increase the bioavailability of alpha-mangostin. 

Health Benefits of Mangosteen

Mangosteen has been popularized as a supplement for many aspects of health. Although research is promising, additional studies are required to understand the effects of mangosteen on health.

Body Composition

Some research suggests mangosteen affects body composition changes. One clinical trial observed notable changes to weight and body composition in participants taking a novel supplement containing mangosteen extract and Sphaeranthus indicus (S. indicus), a type of thistle with anti-inflammatory properties.

Participants consuming the 400 mg supplement twice daily (for a total of 800 mg) observed significantly more weight loss than those taking a placebo. Moreover, participants taking the supplement noticed changes to body composition, specifically reductions in their waist circumference.

However, deciphering whether the changes in body composition are due to mangosteen extract or other factors remains difficult. The supplement also contained a mix of medicinal plant extracts. Additionally, participants were asked to follow a 2,000 calorie-per-day diet and walk for 30 minutes daily, tasks they may not have already been performing.

Insulin Sensitizer

Mangosteen extract may improve insulin resistance by making the body more sensitive to insulin. Insulin sensitivity refers to how well the body responds to insulin, the hormone responsible for getting glucose (sugar) out of the bloodstream and into cells for use as energy.

Supplementing 400 milligrams (mg) of mangosteen daily for 26 weeks reduced insulin levels in females with obesity in one clinical trial. Participants took capsules of mangosteen extract in addition to adhering to a calorie deficit, engaging in moderate-intensity physical activity, and meeting with a dietitian each month.

Schizophrenia Adjunct Treatment

Despite promising research in animals, clinical trials have found no benefit to consuming 1,000 mg of encapsulated mangosteen rind (pericarp) in addition to traditional treatment for schizophrenic symptoms.

Supplementing with mangosteen pericarp worsened symptom severity. Symptom severity improved by the end of a 24-week trial, but it was still higher than what was experienced by participants taking the placebo.

Mangosteens are high in polyphenols, compounds found in plants with known cognitive benefits. However, despite this, supplementing with mangosteen pericarp extract does not improve cognitive outcomes in people with schizophrenia. Cognitive outcomes included psychomotor function, attention, visual learning and memory, and working memory.

Physical Fatigue From Exercise

Physical fatigue during exercise is the inability to maintain the necessary intensity or force for the exercise activity. Muscle fatigue can result from highly unstable reactive molecules or lactic acid buildup.

Mangosteen may reduce physical fatigue from exercise due to its antioxidant properties. Antioxidants prevent the production of unstable, reactive molecules.

One study showed no benefit of a mangosteen-based juice on physical fatigue from exercise. Mangosteen supplementation did not reduce the time to exhaustion, rate of perceived exertion, or heart rate when taken one hour before a cycle ergometer test.

However, a self-reported psychological mood score revealed decreased fatigue among those taking mangosteen.

More research is necessary to determine if mangosteen alleviates physical fatigue from exercise.

Gum Disease

Gum disease (periodontitis) is the infection and inflammation of the gums around the teeth. Untreated periodontitis can cause tooth loss.

In one study, the severity of gingivitis (an early stage of gum disease) or early periodontitis improved with a supplement containing 195 mg of mangosteen extract and propolis. Propolis is a gel-like substance produced by bees with antimicrobial, anti-inflammatory, and antioxidant effects.

Another study observed that a topical gel containing 4% mangosteen injected into gum pockets reduced plaque and bleeding associated with periodontitis.

Oral supplements and topical gels containing mangosteen improve the severity and symptoms of gum disease. Researchers attribute the beneficial effects of mangosteen on gum disease to its antibacterial, antimicrobial, and anti-inflammatory activities.

Antioxidant

Antioxidants are compounds that neutralize damaging molecules (free radicals) that contribute to the development of chronic diseases. If free radicals outnumber the antioxidants in the body, then cellular damage and inflammation ensue.

Mangosteen’s potent antioxidant activity is due to the xanthones alpha- and beta-mangostin. Alpha-mangostin inhibits the production of inflammatory molecules.

Studies indicate that consuming mangosteen-based products such as juice increases the levels of antioxidants in the body. However, it is unclear whether these increases result in health benefits or are clinically meaningful.

Skin Health

Mangosteen extract benefits skin health, namely acne and tissue damage from aging, uncontrolled blood sugar, and the sun.

One small human study noticed greater skin moisture and elasticity and fewer signs of skin damage and aging with 100 mg mangosteen extract taken daily for 12 weeks. The positive result is likely due to mangosteen’s high antioxidant content, but more research is still necessary.

Acne is one of the most common inflammatory skin conditions. Although topical creams exist to treat acne, people are still interested in alternative treatment methods. Alpha-mangostin has antibacterial and antioxidant properties applicable to acne treatment because inflammation and bacteria (C. acnes) are significant contributors to acne.

One clinical trial demonstrated that a facial cleanser containing mangosteen extract and other herbals reduced acne and inflammation after eight weeks. Whether the benefits are due to mangosteen or the additional extracts in the cleanser remains unclear.

Mangosteen appears promising for skin health, but more information is necessary on the specific forms and dosages.

Anticancer Effects

Due to its antioxidant activity, mangosteen has garnered attention for use as an adjuvant in cancer treatment.

Multiple in vitro and animal studies show that alpha-mangostin inhibits the spread and growth of cancer cells, particularly in colon and breast cancer.

One study suggests that mangostin may help inhibit the cell receptors responsible for excreting anticancer medication from cancer cells. This may allow more of the medication to accumulate in these cells. Therefore, combining mangosteen supplements with anticancer medications may increase the effectiveness of specific cancer treatments. However, further research is necessary.

Other Potential Benefits

Preliminary research suggests mangosteen may offer health benefits for other issues, such as the following:

• Heart health: Research indicates mangosteen extract may increase high-density lipoprotein (HDL) cholesterol. HDL cholesterol is protective against heart disease. However, additional research is necessary to confirm the heart-healthy benefits of mangosteen.

• Anti-inflammatory effects: Supplementing with mangosteen extract potentially reduces C-reactive protein (CRP) levels. CRP is a marker of inflammation. However, it is unclear if CRP decreases due to mangosteen itself or the effects of mangosteen on body composition and insulin levels, both of which influence CRP.

• Alzheimer's disease: Alzheimer's disease is attributed to the accumulation of beta-amyloid in the brain. In vitro studies show that gamma-mangostin and other common xanthones prevented beta-amyloid cell damage and reduced brain buildup. Mangosteen pericarp improved memory retention in mice studies.

• Depression: Research in mice shows that long-term or acute mangosteen supplementation improves depression symptoms. 
  

Ultimately, more studies are necessary before mangosteen can be used for heart health, inflammation, and Alzheimer's disease.

Is Mangosteen Good for Me?

Mangosteen is a nutritious fruit that can be consumed as part of a healthy diet.

However, more data is necessary to support specific health claims associated with mangosteen and its various forms.

Additional research is also necessary to determine the health benefits of mangosteen fruit, juice, and pericarp extract. Moreover, most of the limited clinical trials with mangosteen are in healthy individuals, restricting the applicability of the results to people with inflammatory or chronic conditions.

Mangosteen supplements are relatively safe and well-tolerated in doses of up to 560 mg daily for up to 12 weeks.

However, there is limited evidence to show whether mangosteen is less tolerated among people with certain medical conditions because most research studied healthy individuals. 

Precautions

People taking anticoagulant or antiplatelet medication (such as warfarin) should exercise caution with mangosteen consumption. Xanthones in mangosteen prevent platelet aggregation, slowing blood clotting and increasing the risk of bleeding and bruising.

Likewise, mangosteen may interact with other supplements that slow blood clotting, such as ginger, garlic, ginkgo, and Panax ginseng.

Mangosteen may also interact with certain cancer medications. Herbal medicines such as mangosteen extract can serve as an adjuvant treatment to alleviate side effects or increase the efficacy of cancer medications.

For example, mangosteen increases the effectiveness of tamoxifen, a drug commonly used for breast cancer.

Explainer

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Summary

Mangosteen is a fruit native to Southeast Asia. It is used in traditional medicine for infections, wounds, inflammation, and diarrhea.

Interest has grown in the health benefits of mangosteen as a fruit, juice, and supplement. Health claims surrounding mangosteen abound.

Despite promising research, more information is necessary to understand how the different forms of mangosteen influence health. However, consuming whole mangosteen can be a great way to add more fruit to the diet, mainly due to its rich fiber content.

Read the original article on Verywell Health.