# Portulaca oleracea (Purslane)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/portulaca-oleracea
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-04-02
**Evidence Score:** 2 / 10
**Category:** Herb
**Also Known As:** Purslane, Common purslane, Verdolaga, Little hogweed, Red root, Pursley, Ma chi xian, Pigweed, Fatweed, Pusley, Duckweed, Portulak, Pourpier

## Overview

Purslane (Portulaca oleracea) is a succulent wild plant exceptionally rich in omega-3 fatty acids (primarily alpha-linolenic acid) and betalain pigments, which modulate lipid [metabolism](/ingredients/condition/weight-management), reduce hepatic fat accumulation, and improve insulin signaling. Its [antioxidant](/ingredients/condition/antioxidant) and [anti-inflammatory](/ingredients/condition/inflammation) actions are driven by portulacerebroside, kaempferol, and quercetin acting on NF-κB and PPAR-α pathways.

## Health Benefits

• Reduces liver fat and fibrosis in NAFLD patients - Strong evidence from 2 RCTs (n=70 each) showing significant improvements in liver steatosis and stiffness
• Improves blood sugar control and [insulin resistance](/ingredients/condition/weight-management) - Moderate evidence from RCTs and meta-analysis (PMID: 37661794) demonstrating glycemic benefits
• Lowers [inflammation](/ingredients/condition/inflammation) markers - Strong evidence showing reduced TNF-α, IL-8, and other inflammatory cytokines in clinical and cellular studies
• Supports [cardiovascular health](/ingredients/condition/heart-health) - Moderate evidence from RCTs showing reduced blood pressure, improved lipid profiles, and [oxidative stress](/ingredients/condition/antioxidant) markers
• May benefit inflammatory bowel conditions - Preliminary evidence from reviews noting efficacy in ulcerative colitis through [immune modulation](/ingredients/condition/immune-support)

## Mechanism of Action

Purslane's alpha-linolenic acid (ALA) activates PPAR-α receptors in hepatocytes, upregulating fatty acid beta-oxidation and reducing triglyceride synthesis, which directly lowers hepatic steatosis. Its betalain pigments and flavonoids (quercetin, kaempferol) inhibit NF-κB transcription factor activity, suppressing [pro-inflammatory cytokine](/ingredients/condition/inflammation)s IL-6 and TNF-α implicated in liver fibrosis and [insulin resistance](/ingredients/condition/weight-management). Additionally, purslane polysaccharides enhance GLUT-4 translocation and improve insulin receptor substrate-1 (IRS-1) phosphorylation, facilitating peripheral glucose uptake.

## Clinical Summary

Two RCTs (n=70 each) specifically in NAFLD patients demonstrated that purslane supplementation significantly reduced liver steatosis grade and hepatic stiffness measured by elastography, representing strong evidence for its [hepatoprotective](/ingredients/condition/detox) role. Glycemic benefits are supported by multiple RCTs and a 2023 meta-analysis (PMID: 37661794) showing meaningful reductions in fasting [blood glucose](/ingredients/condition/weight-management) and HOMA-IR scores in patients with type 2 diabetes or metabolic syndrome. Typical doses studied range from 1–2 grams of standardized extract or 180 mg purslane seed powder daily for 8–12 weeks. Overall evidence is moderate-to-strong for liver and glycemic outcomes, though larger multi-center trials are needed to establish optimal dosing protocols.

## Nutritional Profile

Portulaca oleracea (Purslane) is nutritionally dense for a leafy herb. Macronutrients per 100g fresh weight: water ~93g, carbohydrates ~3.4g, protein ~1.3g, fat ~0.4g, dietary fiber ~0.9g, calories ~16-20 kcal. Micronutrients per 100g: Vitamin A (beta-carotene) ~1320 IU, Vitamin C ~21mg, Vitamin E (alpha-tocopherol) ~12.2mg (notably high among leafy greens), Vitamin B1 (thiamine) ~0.047mg, Vitamin B2 (riboflavin) ~0.112mg, Vitamin B3 (niacin) ~0.48mg, Folate ~12mcg, Calcium ~65mg, Magnesium ~68mg, Potassium ~494mg, Iron ~1.99mg, Phosphorus ~44mg, Manganese ~0.303mg, Zinc ~0.17mg. Bioactive compounds: Omega-3 fatty acids (ALA alpha-linolenic acid) ~400mg/100g — one of the richest plant sources, comprising ~35% of total fatty acids; omega-6:omega-3 ratio approximately 1:1 to 4:1 (favorable). Betalain pigments: betacyanins (portulacaxanthin I, II, III) and betaxanthins providing [antioxidant activity](/ingredients/condition/antioxidant). Polyphenols: flavonoids including kaempferol (~0.2mg/g dry weight), quercetin (~0.5mg/g dry weight), myricetin, apigenin, luteolin, and genistein. Hydroxycinnamic acids: caffeic acid, ferulic acid, chlorogenic acid. Alkaloids: oleraceins A, B, C, D, E ([dopamine](/ingredients/condition/mood) derivatives unique to purslane, concentrations ~0.1-0.3mg/g dry weight). Polysaccharides: purslane polysaccharides (POP) at ~2-4% dry weight, demonstrated [hepatoprotective](/ingredients/condition/detox) activity. Melatonin: ~22ng/g fresh weight — among highest of any plant food. Glutathione: ~7mg/100g fresh weight. Coenzyme Q10: trace amounts detected. Bioavailability notes: Fat-soluble vitamins (E, beta-carotene) and ALA omega-3s benefit significantly from co-consumption with dietary fat; bioavailability of ALA estimated at 50-60% with fat present. Oxalic acid content (~671mg/100g) may moderately reduce calcium and iron bioavailability — blanching reduces oxalates by ~30-40%. Quercetin bioavailability enhanced in fresh vs. dried preparations. Polysaccharide fractions are water-soluble and extractable via aqueous preparation. Drying and heat processing reduce betalain content by 20-40% and vitamin C by up to 50%, while polysaccharide and flavonoid content remains relatively stable.

## Dosage & Preparation

Clinical trials used 700mg/day (350mg capsules twice daily) for NAFLD treatment over 8 weeks. Lower doses of 300mg/day for 12 weeks showed no significant effects on liver enzymes. Purslane seeds have been studied for metabolic syndrome, though specific dosing was not detailed. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Purslane is generally well tolerated at culinary and supplemental doses, but its moderate oxalic acid content may increase kidney stone risk in individuals predisposed to calcium oxalate urolithiasis. Because purslane demonstrates hypoglycemic activity, concurrent use with insulin or oral antidiabetic drugs (e.g., metformin, sulfonylureas) may potentiate [blood glucose](/ingredients/condition/weight-management) lowering, requiring monitoring. Its anticoagulant-adjacent omega-3 content warrants caution in patients on warfarin or antiplatelet therapy, as additive bleeding risk is theoretically possible. Safety data in pregnancy and lactation are insufficient; use should be avoided beyond typical dietary quantities during these periods.

## Scientific Research

Two double-blind RCTs (n=70 each) tested 700mg/day purslane supplementation for 8 weeks in NAFLD patients, demonstrating significant reductions in liver steatosis, fibrosis, liver enzymes, and metabolic markers (PMID: 39135554, PMC11317426). A meta-analysis of RCTs confirmed purslane's benefits for glycemic control (PMID: 37661794), while another trial found efficacy for hand eczema (PMID: 37872023).

## Historical & Cultural Context

Purslane has a long history in traditional medicine worldwide, particularly as a medicinal food for treating [inflammation](/ingredients/condition/inflammation), wounds, and gastrointestinal issues. In Traditional Chinese Medicine, purslane compounds have been used specifically for ulcerative colitis and other inflammatory conditions.

## Synergistic Combinations

Milk thistle, Alpha-lipoic acid, Vitamin E, Omega-3 fatty acids, Turmeric

## Frequently Asked Questions

### How much purslane should I take daily for liver health?

Clinical trials demonstrating improvements in NAFLD used standardized purslane extract at approximately 1–2 grams per day for 8–12 weeks. Fresh purslane as a food provides far lower concentrations of active compounds, so supplemental standardized extracts are more relevant for therapeutic outcomes. Always consult a physician before use if you have diagnosed liver disease.

### Does purslane lower blood sugar?

Yes, a 2023 meta-analysis (PMID: 37661794) pooling multiple RCTs found purslane supplementation significantly reduced fasting blood glucose and HOMA-IR (a measure of insulin resistance) in people with type 2 diabetes or metabolic syndrome. The mechanism involves enhanced GLUT-4 receptor activity and improved IRS-1 phosphorylation, increasing cellular glucose uptake. Effects are most consistent at doses of 180 mg seed powder to 2 g extract daily over at least 8 weeks.

### What is the omega-3 content of purslane compared to fish oil?

Purslane contains approximately 300–400 mg of alpha-linolenic acid (ALA) per 100 grams fresh weight, making it one of the richest plant sources of omega-3s. However, ALA must be converted to EPA and DHA in the body, a process that is inefficient (less than 10% conversion), so purslane does not replace fish oil for cardiovascular or neurological omega-3 benefits. It remains a meaningful dietary source of plant-based omega-3s, particularly for vegetarians.

### Can purslane cause kidney stones?

Purslane contains moderate levels of oxalic acid, which can bind calcium in the urinary tract and contribute to calcium oxalate kidney stone formation. Individuals with a personal or family history of oxalate kidney stones should limit high-dose supplemental purslane and maintain adequate hydration. Cooking purslane reduces its oxalate content by approximately 30–50%, lowering the risk compared to raw consumption.

### What are the main active compounds in purslane?

The primary bioactive compounds in Portulaca oleracea include omega-3 fatty acid alpha-linolenic acid (ALA), betalain pigments (betacyanins and betaxanthins), polysaccharides, and flavonoids including quercetin and kaempferol. Portulacerebroside, a unique cerebroside compound isolated from purslane, also contributes to its anti-inflammatory effects. These compounds collectively act on PPAR-α, NF-κB, and insulin signaling pathways to produce the plant's metabolic and hepatoprotective effects.

### Is purslane safe to take with diabetes medications like metformin?

Purslane may potentiate blood sugar-lowering effects when combined with diabetes medications, potentially increasing hypoglycemia risk. Clinical monitoring and dose adjustment of diabetes medications may be necessary when adding purslane supplementation. Consult your healthcare provider before combining purslane with metformin or other glucose-lowering drugs to ensure safe concurrent use.

### What is the difference between fresh purslane and purslane supplements?

Fresh purslane contains approximately 300–400 mg of ALA (alpha-linolenic acid) per 100g serving, while standardized supplements concentrate bioactive compounds and provide consistent dosing. However, fresh purslane retains water-soluble compounds and micronutrients (potassium, magnesium, vitamin C) that may be reduced during supplement processing. Both forms show anti-inflammatory benefits in research, though supplement forms allow for therapeutic dosing in NAFLD and metabolic studies.

### Who should avoid purslane supplements—are there specific populations at risk?

Individuals taking anticoagulants (warfarin, apixaban) should avoid high-dose purslane due to its vitamin K content, which may reduce medication efficacy. Pregnant and nursing women should consult healthcare providers, as safety data in these populations is limited. People with a history of kidney stones or those on potassium-sparing diuretics should use caution, as purslane is high in potassium and oxalates.

---

*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
*License: CC BY-NC-SA 4.0 — Attribution required. Commercial use: admin@hermeticasuperfoods.com*