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Avena Sativa Extract

Also known as: Avena sativa, Oats, Green Oat Extract

Overview

*Avena sativa*, commonly known as oats, is a plant used for its grains and extracts. The green oat extract is derived from the young leaves and stems of the plant. It is traditionally used for its potential benefits on cognitive function, stress reduction, and as a nervine herb supporting the nervous system. The extract contains phytochemicals like triterpene saponins and polyphenols, which are thought to contribute to its effects. It is available in various forms, including capsules and liquid extracts. While generally considered safe, more research is needed to fully understand its long-term effects and potential interactions. The research maturity level is moderate, with several studies investigating its cognitive and stress-related effects, but more high-quality, long-term studies are needed to fully understand its benefits and limitations.

Benefits

*Avena sativa* extract may offer several benefits, primarily related to cognitive function and stress modulation. Acute supplementation has shown potential in improving cognitive performance, particularly in tasks requiring working memory and multitasking. Chronic supplementation (e.g., 430 mg and 1290 mg for four weeks) has demonstrated benefits in cognitive performance and stress modulation. It may also support stress reduction and improve quality of life measures during smoking cessation or reduction. Healthy adults may benefit from its cognitive-enhancing effects, while those undergoing smoking cessation may experience improved stress and sleep parameters. The evidence suggests moderate effect sizes for cognitive improvements, but more data are needed for precise quantification. Acute effects are observed within hours, while chronic benefits may develop over several weeks.

How it works

*Avena sativa* extracts contain phytochemicals like triterpene saponins and polyphenols, which may influence cognitive function and stress response. It may modulate the nervous system and affect stress response pathways. One proposed mechanism involves the inhibition of monoamine oxidase-B (MAO-B), potentially increasing dopaminergic availability. However, specific data on absorption and bioavailability are limited. Further research is needed to fully elucidate the mechanisms of action and the specific compounds responsible for its observed effects. The interaction with various neurotransmitter systems is also an area of ongoing investigation.

Side effects

*Avena sativa* is generally considered safe with no significant adverse effects reported in clinical studies. Common, uncommon, and rare side effects are not well-documented. No significant drug interactions have been reported. There are no established contraindications. However, pregnant or breastfeeding women should consult healthcare providers before use due to limited data. While generally well-tolerated, individual responses can vary. It is advisable to start with a lower dose to assess tolerance. As with any supplement, it is important to monitor for any unexpected or adverse reactions and discontinue use if they occur. Further research is needed to fully characterize the safety profile, especially with long-term use.

Dosage

For cognitive benefits, doses ranging from 430 mg to 1290 mg per day have been used in studies. Acute cognitive benefits have been observed with doses as low as 1290 mg. The maximum safe dose has not been definitively established, but doses up to 1290 mg have been used without reported adverse effects. There are no specific timing recommendations. Capsules are a commonly used form. Specific absorption factors are not well-studied. No required cofactors have been established. It is advisable to follow product-specific dosage guidelines and consult with a healthcare professional for personalized recommendations.

FAQs

Is *Avena sativa* safe?

It is generally considered safe and well-tolerated, but long-term effects and interactions with medications are not fully understood. Pregnant or breastfeeding women should consult healthcare providers before use.

Are there any side effects?

There are no known significant side effects or contraindications, but individual responses can vary. Monitor for any unexpected reactions and discontinue use if they occur.

When should I take it?

No specific timing is recommended. Follow product-specific guidelines or consult with a healthcare professional for personalized advice.

How long does it take to work?

Cognitive improvements may be noticeable within hours to weeks, depending on the individual and the specific dosage.

Is it a substitute for medical treatment?

No, it is not a substitute for medical treatment for cognitive disorders or stress management. Consult with a healthcare professional for appropriate medical care.

Research Sources

https://www.mdpi.com/2072-6643/12/6/1598 – This randomized controlled trial (RCT) investigated the effects of *Avena sativa* extract on cognitive function and stress response. The study found significant improvements in cognitive tasks and stress modulation with doses of 430 mg and 1290 mg over four weeks, suggesting potential benefits for cognitive enhancement and stress management.
https://pubmed.ncbi.nlm.nih.gov/36657906/ – This systematic review examined the effects of *Avena sativa* on cognitive function in healthy adults. The review concluded that acute supplementation may improve cognitive function, but emphasized the need for more high-quality studies to confirm long-term effects and establish optimal dosages.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1405156/full – This study investigated the effects of *Avena sativa* extract supplementation on individuals undergoing smoking cessation efforts. The findings indicated that supplementation improved quality of life and stress parameters during smoking cessation, suggesting a potential role in supporting individuals through nicotine withdrawal.
https://pubmed.ncbi.nlm.nih.gov/32485993/ – This study explored the potential mechanisms of action of *Avena sativa* in relation to cognitive function. The research suggested that the extract may influence neurotransmitter systems and modulate brain activity, contributing to its cognitive-enhancing effects.
https://pubmed.ncbi.nlm.nih.gov/34513905/ – This research investigated the effects of *Avena sativa* on stress response and mood. The findings indicated that supplementation may help to reduce stress levels and improve overall mood, suggesting potential benefits for individuals experiencing stress or anxiety.