Black Currant Berry Extract
Also known as: Blackcurrant, Black Currant, *Ribes nigrum* L.
Overview
Blackcurrant berry extract is derived from the fruit of *Ribes nigrum*, notable for its high concentration of anthocyanins, particularly delphinidin and cyanidin derivatives. This extract is widely used for its antioxidant and anti-inflammatory properties, along with potential cardiovascular benefits. Frequently employed in dietary supplementation, it also appears to enhance athletic performance. The body of research surrounding blackcurrant benefits is growing; however, more extensive studies are necessary to fully elucidate all its effects. Common forms of this extract include concentrated powders and tinctures, which provide a rich source of bioactive compounds.
Benefits
1. **Athletic Performance**: Evidence from a meta-analysis indicates that blackcurrant supplementation can significantly improve exercise performance with an effect size of 0.45 (95% CI 0.09-0.81, p = 0.01). Athletes may experience enhanced fat oxidation during exercise. 2. **Cardiovascular Health**: Research suggests that blackcurrant extracts can lower systolic blood pressure in both normotensive and hypertensive individuals, delivering clinically relevant outcomes. 3. **Antioxidant and Anti-inflammatory Effects**: The extract exhibits potent properties that may contribute to overall health benefits. 4. **Glucose Metabolism**: Some studies indicate improvements in insulin sensitivity, particularly in populations at risk for metabolic conditions.
How it works
The primary mechanism of action for blackcurrant berry extract relates to its rich anthocyanin content, which performs antioxidant functions by scavenging free radicals, thereby reducing oxidative stress. Moreover, these compounds may inhibit pro-inflammatory enzymes such as cyclooxygenase-1 and -2, promoting anti-inflammatory effects. The interaction with cardiovascular and musculoskeletal systems supports improved blood pressure regulation and exercise performance through enhanced fat oxidation, respectively.
Side effects
Blackcurrant extracts are generally considered safe, with no significant adverse effects frequently reported in scientific literature. However, gastrointestinal upset has been noted in some cases (frequency between 1-5%). No rare side effects were documented. While no significant drug interactions are known, caution is advisable when co-administering with other medications due to potential antioxidant effects. Individuals with allergies to berries should approach use with caution. Limited data exist on safety during pregnancy, lactation or in children; consulting a healthcare provider is recommended in these cases.
Dosage
For athletic performance, a minimum effective dose of 105 to 210 mg of total anthocyanins is suggested. While specific dosages for cardiovascular health are less defined, these amounts are typically effective for performance enhancement. Blackcurrant can be taken pre-exercise for immediate benefits or regularly for overall health. Extracts tend to offer more concentrated doses than juices; thus, choosing appropriate forms is crucial. The absorption of anthocyanins may be affected by food intake, with some evidence suggesting they are best taken on an empty stomach. High doses are generally well tolerated, though maximum safe limits have not been established.
FAQs
Is blackcurrant extract safe for everyone?
Generally safe, but individuals with allergies should exercise caution.
How long does it take to see benefits?
Benefits may be observed within days to weeks of regular supplementation.
Can blackcurrant extract interact with medications?
No significant interactions reported, but caution is advised when combining with other medications.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/32460873/ – This systematic review and meta-analysis evaluated the impact of blackcurrant supplementation on athletic performance, demonstrating a significant improvement with an effect size of 0.45 across 16 studies, with relevant implications for physical training.
- https://pubmed.ncbi.nlm.nih.gov/22673662/ – This review identified the antioxidant, anti-inflammatory, and antimicrobial effects of blackcurrant constituents, suggesting various therapeutic applications, thereby signaling its importance in health-related benefits.
- https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076 – This randomized controlled trial highlighted that blackcurrant extracts can significantly lower systolic blood pressure in both normotensive and hypertensive individuals, with especially pronounced outcomes in those with elevated blood pressure levels.
- https://www.mdpi.com/2076-3921/10/5/756 – The study assessed the antioxidant properties of blackcurrant extracts, reinforcing its role in reducing oxidative stress while suggesting its potential impact on metabolic health.
- https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2024-0108/article-10.1123-ijsnem.2024-0108.xml – This article explored the effects of blackcurrant on exercise metrics, contributing to evidence that supports its role in enhancing athletic performance via mechanisms related to fat oxidation.