Bioflavinoids
Also known as: Flavonoids, Citrus flavonoids, Flavanones, Flavonols, Flavones, Isoflavones, Anthocyanidins, Bioflavonoids
Overview
Bioflavonoids, also known as flavonoids, are a diverse group of polyphenolic plant secondary metabolites naturally found in fruits, vegetables, tea, and wine, with particularly high concentrations in citrus fruits. These compounds are responsible for plant pigmentation and play a crucial role in plant defense mechanisms. As dietary supplements, bioflavonoids are primarily utilized for their potent antioxidant, anti-inflammatory, and vascular endothelial function-enhancing properties. Research indicates their potential benefits in supporting cardiovascular health, improving eye health, and offering neuroprotection. The scientific understanding of bioflavonoids is well-developed, with numerous randomized controlled trials, systematic reviews, and meta-analyses supporting their efficacy, especially in conditions related to oxidative stress and endothelial dysfunction. They are generally regarded as safe for consumption and are a popular choice for individuals seeking to enhance overall health through natural plant compounds.
Benefits
Bioflavonoids offer several evidence-based health benefits, primarily due to their antioxidant and anti-inflammatory properties. A significant benefit is the improvement of endothelial function, a key indicator of cardiovascular health. A meta-analysis of 8 randomized controlled trials involving 596 participants demonstrated that citrus flavonoid supplementation significantly improved flow-mediated vasodilation (FMD) by 2.75% (95% CI: 1.29, 4.20; p < 0.001), with a dose-response showing a 1.09% increase in FMD for every 200 mg/day increment. This improvement is clinically relevant as it correlates with reduced cardiovascular risk. For eye health, a systematic review and meta-analysis indicated that flavonoid supplementation has beneficial effects on various ocular disorders, leading to statistically significant improvements in outcomes, though with moderate to high heterogeneity across studies. Furthermore, preclinical animal studies suggest neuroprotective benefits, with naringin, a citrus bioflavonoid, showing protective effects against oxidative stress-induced neurobehavioral disorders and cognitive dysfunction. Beyond these primary effects, bioflavonoids' antioxidant and anti-inflammatory actions are also implicated in potential benefits for cancer prevention, chronic inflammatory bowel disease, and neurodegenerative disorders, as suggested by epidemiological and clinical studies. Benefits have been observed in adults with endothelial dysfunction and ocular disorders, with ongoing research to further quantify effects in diverse populations.
How it works
Bioflavonoids exert their therapeutic effects primarily through multiple biological pathways. Their potent antioxidant activity helps to neutralize reactive oxygen species (ROS), thereby reducing oxidative stress throughout the body. They also modulate inflammatory responses by influencing various inflammatory cytokines, contributing to their anti-inflammatory properties. A key mechanism involves the enhancement of endothelial nitric oxide synthase (eNOS) activity, which leads to increased production of nitric oxide (NO), a crucial molecule for vasodilation and improved blood flow. This action directly benefits the cardiovascular system by enhancing endothelial function. In the nervous system, bioflavonoids interact with specific molecular targets and signaling pathways to provide neuroprotection, particularly against oxidative stress-induced damage. Their interaction with ocular tissues also contributes to improved eye health. The absorption and bioavailability of bioflavonoids vary depending on their subclass and are influenced by dietary factors, often requiring metabolic conversion for optimal activity.
Side effects
Bioflavonoids are generally considered safe, with a low incidence of adverse effects reported in clinical trials. Common side effects are rare, with mild gastrointestinal discomfort being a possibility, though not consistently reported in more than 5% of users. Uncommon side effects (1-5%) have not been consistently reported in high-quality studies. Rare side effects (less than 1%) are also not well-documented. However, potential drug interactions exist, particularly with anticoagulants and other medications metabolized by cytochrome P450 enzymes, although the evidence for these interactions is limited and requires further research. There are no well-established contraindications for bioflavonoid supplementation, but caution is advised for individuals taking multiple medications due to the potential for interactions. Specific safety data for pregnant or lactating women and children are limited, and therefore, use in these populations should be approached with caution and under medical supervision.
Dosage
Evidence suggests that benefits from bioflavonoids, particularly citrus flavonoids, can be observed at doses starting around 200 mg per day. The optimal dosage range for total flavonoids is generally recommended to be between 200–400 mg per day to maintain physiological levels and achieve desired effects. Doses up to 500 mg per day have been commonly used in studies without significant adverse effects, indicating a relatively wide safety margin, though a clear maximum safe dose has not been definitively established. There are no specific timing recommendations for bioflavonoid intake; consistent daily supplementation is generally advised for sustained benefits. Supplements are often standardized to contain specific flavonoid compounds like naringin or hesperidin. Absorption and bioavailability can be influenced by the food matrix, and metabolic conversion is often required. Co-administration with vitamin C and other antioxidants may enhance the effects of bioflavonoids due to potential synergistic actions.
FAQs
Are bioflavonoids safe?
Yes, bioflavonoids are generally considered safe for consumption, with clinical trials reporting minimal side effects. Mild gastrointestinal discomfort is rare but possible.
How long does it take to see benefits from bioflavonoids?
Improvements in endothelial function have been observed within weeks of consistent bioflavonoid supplementation. Longer-term benefits typically require sustained daily intake.
Can bioflavonoids replace prescribed medications?
No, bioflavonoids are dietary supplements and should be considered as adjuncts to health management. They should not replace any prescribed medications or treatments.
Do all flavonoids have the same effects?
No, the effects and bioavailability of flavonoids can vary significantly depending on their specific subclass and natural source. Different flavonoids may target different pathways.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.651441/full – This systematic review and meta-analysis investigated the effects of flavonoid supplementation on eye disorders. It found that flavonoids improved ocular outcomes across various conditions, though noted moderate to high heterogeneity in the included studies, suggesting varied responses depending on the specific flavonoid and condition.
- https://pubmed.ncbi.nlm.nih.gov/38561995/ – This systematic review and dose-response meta-analysis of 8 RCTs (596 adults) concluded that citrus flavonoid supplementation significantly improved flow-mediated vasodilation (FMD) by 2.75%, indicating enhanced endothelial function. A clear dose-dependent effect was observed, with each 200 mg/day increment increasing FMD by 1.09%, despite high heterogeneity among studies.
- https://pubmed.ncbi.nlm.nih.gov/28810519/ – This systematic review and meta-analysis of animal studies focused on naringin, a citrus bioflavonoid. It demonstrated that naringin provided protective effects against oxidative stress-induced neurobehavioral disorders and cognitive dysfunction in rodent models, suggesting potential neuroprotective benefits, though human translation requires further research.
- https://www.lidsen.com/journals/rpn/rpn-02-03-017 – This source discusses the broader implications of bioflavonoids, highlighting their anti-inflammatory and antioxidant properties. It suggests their potential role in preventing various chronic diseases, including certain cancers, inflammatory bowel disease, cardiovascular disease, and neurodegenerative disorders, based on epidemiological and clinical evidence.
Supplements Containing Bioflavinoids
Heart Miracle
Century Systems
Ultimate Eye I
Dr. Stan Guberman
Multiple Cherry Flavor
Bluebonnet Rainforest Animalz
Multiple Cherry Flavor
Bluebonnet Rainforest Animalz
Multiple Orange Flavor
Bluebonnet Rainforest Animalz
Multiple
Bluebonnet Rainforest Animalz
Vitamin C Orange Flavor
Bluebonnet Rainforest Animalz
Women's One Multiple
AN Amazing Nutrition Amazing Formulas
Prenatal One Multiple
AN Amazing Nutrition Amazing Formulas
Men's One Multiple
AN Amazing Nutrition Amazing Formulas
Cell Balancer
Omica Organics