Active Flavanols And Flavones
Also known as: Flavan-3-ols, Dietary Polyphenols, Catechins, Epicatechins, Apigenin, Luteolin, Flavonoids, Flavanols and Flavones
Overview
Flavanols and flavones are subclasses of flavonoids, a group of plant-derived compounds recognized for their antioxidant properties. Flavanols, including catechins and epicatechins, and flavones, such as apigenin and luteolin, are naturally found in foods like tea, cocoa, apples, and various herbs. They are primarily used for their potential cardiovascular health benefits, weight management, and antioxidant effects. Flavanols are known to modulate metabolic risk factors, while flavones have been studied for their anti-inflammatory and anti-cancer properties. Research on flavanols is more mature, with extensive studies supporting their cardiovascular benefits, while flavones, though less extensively studied, show promise in various health areas. Both are classified as dietary polyphenols and are commonly available in supplements derived from tea, cocoa, and certain fruits. The evidence for flavanols is robust, supported by numerous systematic reviews and meta-analyses, while the evidence for flavones is less comprehensive but still supports potential health benefits.
Benefits
Flavanols have demonstrated modest but significant effects on body mass index (BMI), waist circumference (WC), and lipid levels, particularly in overweight individuals. Flavones have been associated with anti-inflammatory and anti-cancer effects, though specific quantified outcomes are less clear. Both flavanols and flavones may contribute to cardiovascular health by improving lipid profiles and reducing inflammation. Flavanols appear particularly beneficial for overweight individuals and those without medication. The effects of flavanols on metabolic factors are modest but consistent across studies. Consistent intake over several weeks is typically required to observe significant effects.
How it works
Flavanols and flavones interact with various biological pathways, including antioxidant pathways, potentially influencing lipid metabolism and inflammation. These compounds can affect cardiovascular health by improving lipid profiles and reducing oxidative stress. Flavonoids can interact with enzymes involved in lipid metabolism and inflammation, though specific molecular targets for flavones are less well-defined. The bioavailability of flavanols and flavones varies depending on the food source and individual metabolism.
Side effects
Flavanols and flavones are generally considered safe when consumed in moderate amounts from dietary sources. Common side effects are not typically reported at typical dietary intake levels. Gastrointestinal discomfort may occur in some individuals, but this is uncommon (1-5%). Allergic reactions are rare (less than 1%) but possible. Potential interactions with blood thinners and certain medications may occur due to their antioxidant properties. There are no established contraindications, but caution is advised for individuals with allergies or sensitivities to flavonoid-rich foods. Pregnant or breastfeeding women should consult healthcare providers before consuming high doses.
Dosage
The minimum effective dose for flavanols is not well-established but is typically associated with regular consumption of flavonoid-rich foods. Optimal intake is often linked to regular consumption of foods like green tea or dark chocolate. There is no established maximum safe dose, but excessive intake may cause gastrointestinal discomfort. Consistent daily intake is recommended for potential benefits. Consuming flavanols and flavones through whole foods is generally recommended. Bioavailability can be influenced by food preparation and individual metabolism. No specific required cofactors have been identified, but overall dietary quality may enhance absorption.
FAQs
How should I consume flavanols and flavones?
Flavanols and flavones are best consumed through whole foods like tea, cocoa, and fruits to maximize their benefits and ensure optimal absorption.
Are there any safety concerns with taking flavanols and flavones?
Generally safe, but high doses may interact with certain medications. Consult with a healthcare provider if you are taking blood thinners or other medications.
When is the best time to take flavanols and flavones?
Consistent daily intake is recommended to achieve potential health benefits. Incorporate flavonoid-rich foods into your daily diet for sustained effects.
What results can I expect from taking flavanols and flavones?
Expect modest improvements in cardiovascular health and potential anti-inflammatory effects with consistent, long-term intake as part of a balanced diet.
Are there any misconceptions about flavanols and flavones?
Avoid overestimating their immediate health benefits; consistent long-term intake is necessary. They are most effective as part of a healthy lifestyle.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5537860/ – This meta-analysis found that flavanol-containing products have significant but modest effects on BMI, WC, and lipid levels, particularly in overweight individuals. The study highlights the need for more detailed subgroup analyses to understand interindividual variability in response to flavanols.
- https://pubmed.ncbi.nlm.nih.gov/33066630/ – This meta-analysis examined the effects of flavonoids on cardiovascular disease and found that different subclasses, including flavanols, may contribute to reduced cardiovascular risk. The study emphasized the importance of dietary sources and subclasses in achieving these benefits.
- https://www.sciencedirect.com/science/article/pii/S0002916523240472 – This systematic review assessed flavonoids as potential anti-obesity agents and noted that flavanols may have beneficial effects on body weight, though more research is needed to fully understand their efficacy. The review highlighted the variability in study outcomes and the need for larger, well-designed trials.
- https://www.sciencedirect.com/science/article/abs/pii/S0939475318301042 – This study investigates the impact of flavanols on cardiovascular health. It highlights the potential of flavanols in improving vascular function and reducing the risk of cardiovascular diseases through their antioxidant and anti-inflammatory properties.
- https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0054318 – This research explores the effects of flavanols on metabolic parameters. The findings suggest that flavanols can positively influence glucose metabolism and insulin sensitivity, contributing to improved metabolic health.