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anthocyanosides

Also known as: Anthocyanosides, Anthocyanidin glycosides, Anthocyanins

Overview

Anthocyanins, often referred to as anthocyanosides, are a class of water-soluble flavonoid pigments responsible for the vibrant red, purple, and blue colors found in many plants. They are chemically defined as glycosides of anthocyanidins. These natural pigments are abundant in various fruits and vegetables, including berries (such as blueberries, blackberries, and elderberries), red cabbage, and grapes. As dietary supplements, anthocyanins are primarily utilized for their potent antioxidant and anti-inflammatory properties. They are well-studied for their potential to support cardiovascular health, mitigate risks associated with metabolic syndrome, and positively influence gut microbiota composition. Research indicates their ability to modulate metabolic and cardiovascular biomarkers, making them a significant focus in nutritional science. The evidence supporting their benefits is robust, with numerous high-quality randomized controlled trials, systematic reviews, and meta-analyses available.

Benefits

Anthocyanins offer several evidence-based health benefits, particularly for individuals with metabolic syndrome or dyslipidemia. They significantly improve blood lipid profiles, demonstrating a weighted mean reduction of approximately 8.63 mg/dL in total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C). Dose-dependent effects are observed, with dosages of 200 mg/day or more showing more pronounced LDL-C reduction. Anthocyanins also increase high-density lipoprotein cholesterol (HDL-C) and decrease triglycerides (TG). Furthermore, they reduce biomarkers of chronic low-grade inflammation, such as C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α), contributing to overall cardiovascular and metabolic health. Beyond lipid and inflammation modulation, anthocyanins positively influence gut microbiota composition by reducing the Firmicutes/Bacteroidetes ratio and increasing the production of beneficial short-chain fatty acids (SCFAs). While some studies suggest modest effects on blood pressure, particularly diastolic blood pressure, the evidence is mixed. The clinical significance of these benefits, especially the lipid profile improvements, is high due to their direct link to reduced cardiovascular disease risk. Benefits typically manifest after 8 to 12 weeks of consistent supplementation, with gut microbiota changes potentially requiring at least 10 weeks.

How it works

Anthocyanins exert their beneficial effects through several key biological pathways. A primary mechanism involves the inhibition of cholesteryl ester transfer protein (CETP), which leads to a favorable shift in lipid profiles by decreasing LDL-C and increasing HDL-C. Their potent antioxidant activity helps reduce oxidative stress throughout the body, thereby mitigating cellular damage and inflammation. Additionally, anthocyanins modulate the gut microbiota composition, promoting a healthier balance of beneficial bacteria. This modulation enhances the production of short-chain fatty acids (SCFAs), which are crucial for gut health and influence systemic metabolism and inflammation. These actions collectively interact with the cardiovascular system by improving lipid metabolism and reducing inflammation, and with the gastrointestinal system by optimizing gut microbiota, ultimately impacting broader metabolic pathways.

Side effects

Anthocyanins are generally considered safe, with no serious adverse effects consistently reported in randomized controlled trials. Common side effects (occurring in more than 5% of users) have not been identified. Uncommon side effects (1-5% frequency) are rare and typically limited to mild gastrointestinal discomfort in some individuals. No significant rare adverse events (less than 1% frequency) have been documented. Regarding drug interactions, no major interactions have been identified. However, caution is advised for individuals taking anticoagulants due to the general effects of polyphenols on platelet function, although this interaction is not well-established for anthocyanins specifically. There are no specific contraindications for anthocyanin supplementation, but due to limited research, caution is recommended during pregnancy and lactation. The effects and safety profile have been primarily studied in adults, particularly those with metabolic or cardiovascular risk factors.

Dosage

For optimal benefits, a daily dosage of 200–320 mg of anthocyanins is recommended, particularly for pronounced LDL-C reduction and cardiovascular benefits. A minimum effective dose of approximately 100 mg/day has been observed to initiate improvements in lipid and inflammatory markers. There is no established maximum safe dose, with doses up to 320 mg/day being well-tolerated in clinical trials. For measurable effects, consistent daily supplementation for at least 8–12 weeks is advised. When selecting a supplement, purified anthocyanins or anthocyanin-rich berry extracts standardized for their anthocyanin content are preferred to ensure consistency and efficacy. While not strictly required, co-ingestion with food may enhance absorption, and overall gut microbiota health can influence the bioavailability of anthocyanins. No specific cofactors are required for their efficacy, but a generally nutritionally adequate diet supports their benefits.

FAQs

Are anthocyanosides safe for long-term use?

Current evidence supports the safety of anthocyanins for at least several months. While long-term data beyond one year are limited, no significant safety concerns have been reported in studies to date.

Do anthocyanosides lower blood pressure?

Evidence regarding anthocyanins' effect on blood pressure is mixed. Some studies show no significant effect on diastolic blood pressure, while others suggest a modest impact.

How quickly do benefits appear?

Improvements in lipid profiles and inflammatory markers typically become noticeable after 8 to 12 weeks of consistent daily anthocyanin supplementation.

Are whole berries as effective as purified anthocyanins?

Purified anthocyanins generally show stronger and more consistent effects due to their concentrated content. While whole berries offer additional nutrients, their anthocyanin content may be less concentrated and variable.

Research Sources

https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0315504 – This meta-analysis of randomized controlled trials (RCTs) found that anthocyanins significantly reduce triglycerides, LDL-C, and improve HDL-C in subjects with metabolic syndrome. However, it noted no significant effect on diastolic blood pressure. The study highlights the efficacy of anthocyanins in improving lipid profiles in at-risk populations.
https://www.nature.com/articles/s41598-023-28764-0 – This systematic review and meta-analysis focused on the impact of anthocyanins on gut microbiota. It concluded that anthocyanins reduce the Firmicutes/Bacteroidetes ratio and increase short-chain fatty acid production, indicating a beneficial modulation of gut flora. The findings suggest a role for anthocyanins in gut health and systemic metabolism.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.747884/full – A comprehensive meta-analysis of 44 RCTs and 15 cohort studies demonstrated that purified anthocyanins improve lipid profiles, reduce inflammatory markers like CRP and TNF-α, and lower the risk of coronary heart disease. The study provided strong evidence for the cardiovascular benefits of anthocyanins, including dose-response relationships.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10204221/ – This meta-analysis of 47 RCTs confirmed a significant reduction in total cholesterol (TC) with anthocyanin supplementation. It also noted that the effect size was influenced by baseline TC levels. The study contributes to the understanding of anthocyanins' role in cholesterol management, emphasizing their potential in dyslipidemia.