Aronia Melanocarpa Extract
Also known as: Aronia berry, chokeberry, black chokeberry, Aronia melanocarpa
Overview
Aronia melanocarpa, commonly known as aronia berry or chokeberry, is a shrub native to Eastern North America. It produces dark purple berries that are exceptionally high in antioxidants, especially anthocyanins and proanthocyanidins. This dietary supplement is primarily used to manage chronic conditions, improve cardiovascular health, reduce inflammation, and enhance antioxidant defenses. The quality of research on aronia is moderate to high, with several systematic reviews and meta-analyses confirming its beneficial effects. The clinical evidence mainly comes from studies employing rigorous methodologies, such as randomized controlled trials (RCTs).
Benefits
Aronia melanocarpa has been associated with several evidence-based health benefits. Key findings include significant reductions in inflammatory markers like C-reactive protein (CRP), and enhancements in cardiovascular health through increased high-density lipoprotein (HDL) cholesterol. A weighted mean difference showed HDL cholesterol increase (1.48 mg/dl, 95% CI [1.29, 1.68]). Additionally, daily supplementation has been shown to lower systolic blood pressure, particularly in individuals over 50 years of age. The antioxidant properties also boost the activity of enzymes like superoxide dismutase (SOD) and catalase (CAT). Furthermore, short-term use of aronia has been linked to improvements in cognitive performance in healthy young adults.
How it works
Aronia melanocarpa exerts its effects through various biological pathways. It inhibits the production of pro-inflammatory cytokines, including TNF-α and IL-6, while enhancing levels of anti-inflammatory cytokines like IL-10. Furthermore, it activates antioxidant enzyme systems, which are crucial in combating oxidative stress. The polyphenolic compounds in aronia, particularly anthocyanins, interact with molecular targets such as NF-κB, COX-2, and iNOS, leading to reduced inflammation and oxidative damage. This interplay benefits cardiovascular health and cognitive abilities.
Side effects
Aronia melanocarpa is generally regarded as safe, with minimal reported side effects. No common side effects exceeding 5% were identified, and uncommon side effects were not highlighted in available studies. Rare side effects are also absent in research literature. There is no significant evidence of drug interactions, but users of anticoagulants or diabetes medications should exercise caution. Although no specific contraindications exist, individuals with berry allergies or those undergoing surgery are advised to consult healthcare providers. Pregnant or breastfeeding women should also seek medical advice prior to supplementation.
Dosage
The minimum effective dose of aronia melanocarpa has not been strictly defined, but benefits have been observed with daily consumption containing approximately 180 mg of anthocyanins. Typical dosages range between 100 mg and 300 mg of anthocyanins daily. Doses up to 300 mg have been used safely without negative repercussions. While no specific timing is required, regular daily intake is recommended, and the extract form is commonly utilized in studies. Bioavailability is generally good when consumed alongside a balanced diet.
FAQs
Is aronia melanocarpa safe to use?
Yes, aronia melanocarpa is generally considered safe. It’s advisable for individuals with specific health conditions or on certain medications to consult their healthcare provider prior to use.
How should I take aronia supplements?
Consistent daily supplementation is recommended, with no specific timing needed. It can be taken in juice, extract, or dried powder form.
When can I expect to see results from aronia supplementation?
Improvements in inflammation, cardiovascular health, and cognitive performance can typically be observed within 1-8 weeks of consistent use.
Is aronia a cure for any diseases?
No, aronia is not a cure but a supplement that supports overall health and may reduce chronic disease risk.
Research Sources
- https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuae143/7876439?redirectedFrom=fulltext – This systematic review provides an overview of randomized controlled trials on aronia melanocarpa, demonstrating its significant effects on HDL cholesterol, total cholesterol, and blood pressure, particularly in adults with varying health conditions over 4-13 weeks.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6398 – A systematic review consisting of 18 studies that evaluated the effects of aronia on inflammation and antioxidant enzyme biomarkers, highlighting beneficial impacts on CRP, TNF-α, IL-6, and antioxidant activities among various demographics.
- https://pubmed.ncbi.nlm.nih.gov/32794414/ – A randomized control trial showing that short-term supplementation of aronia extract enhances cognitive performance, particularly attention and psychomotor speed, in young adults, while increasing serum brain-derived neurotrophic factor (BDNF) concentrations.