Black Currant Fruit Extract
Also known as: black currant, blackcurrant, New Zealand blackcurrant (NZBC), black currant extract, Ribes nigrum
Overview
Black currant (*Ribes nigrum*) is a fruit native to Europe and Asia, known for its high content of bioactive compounds, particularly anthocyanins, vitamin C, and other polyphenols. Its rich antioxidant properties make it a popular dietary supplement with applications in enhancing exercise performance, reducing inflammation, and supporting overall health. The fruit can be consumed in various forms, including extracts, capsules, and nectar. Research surrounding black currant supplementations suggests moderate maturity, with a reasonable amount of clinical trials affirming its health effects, though there remains a need for further in-depth studies to conclusively establish its benefits and underlying mechanisms.
Benefits
Research supports several benefits of black currant extract. Notably, studies have shown significant improvements in exercise performance, where 900 mg of New Zealand blackcurrant extract led to a mean cycling performance improvement of 20 seconds in slower cyclists. Additionally, a consumption of 32 oz/day of black currant nectar demonstrated a reduction in muscle damage markers following intense exercise. Other documented benefits include antioxidant activity, with black currant extracts mitigating oxidative stress, and cardiovascular health effects, where intake has been linked to lower systolic blood pressure. These findings largely favor athletes seeking performance enhancement and older adults who may benefit from improved cardiovascular function.
How it works
The beneficial effects of black currant extract are primarily attributed to its high content of anthocyanins and polyphenols, which exhibit potent antioxidant properties. These compounds scavenge free radicals and chelate metal ions, thereby reducing oxidative stress. Additionally, black currant modulates inflammation by inhibiting pro-inflammatory enzymes and interfering with the NF-κB pathway. This dual action enhances cardiovascular health by improving blood flow and reducing blood pressure, as well as aiding muscle recovery by decreasing inflammation and muscle damage following exercise.
Side effects
Black currant is generally regarded as safe when consumed at recommended doses. Common side effects (>5%) are not significantly reported. Rare symptoms, such as mild gastrointestinal discomfort including bloating and nausea, may occur but affect fewer than 5% of users. Notably, no severe adverse effects or drug interactions have been observed, although caution is advised if taken with anticoagulants or blood pressure medications due to its potential effects on cardiovascular system. Pregnant or breastfeeding women are encouraged to consult healthcare providers before use. Individuals with known allergies to black currants or similar berries should also refrain from using this supplement.
Dosage
The recommended dosage of black currant extract varies based on the intended benefits. For enhanced exercise performance, a minimum effective dose of 300 mg/day is suggested, with optimal ranges between 300-900 mg/day. Doses should contain anthocyanins ranging from 105-315 mg/day depending on individual goals. While there is no maximum safe dose established, levels exceeding 900 mg/day lack rigorous study. Timing is crucial; acute intake before exercise can maximize performance benefits, while chronic intake supports overall health. The extract is commonly available in capsule or nectar form, with bioavailability influenced by the composition and method of extraction.
FAQs
When is the best time to take black currant extract?
Take it acutely before exercise for performance benefits or chronically for overall health improvement.
What is the recommended dosage?
The recommended dosage ranges from 300-900 mg/day depending on specific health goals.
What side effects might I experience?
It is well-tolerated but watch for mild gastrointestinal symptoms like bloating or nausea.
Are there any known drug interactions?
Caution is advised with anticoagulants and blood pressure medications due to potential cardiovascular effects.
Can pregnant women take black currant extract?
Consult a healthcare provider before use due to limited safety data during pregnancy and lactation.
Research Sources
- https://www.mdpi.com/2075-4663/11/5/93 – This study found that 900 mg of New Zealand blackcurrant extract substantially improved cycling time-trial performance in slower cyclists, indicating a potential ergogenic effect of the extract.
- https://www.drugs.com/npp/black-currant.html – The review summarizes multiple health benefits associated with black currant, including antioxidant effects and its role in reducing muscle damage and inflammation after exercise.
- https://www.curranzusa.com – The site highlights the performance benefits of New Zealand blackcurrant, emphasizing its ability to enhance endurance and aid recovery in athletes.
- https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076 – This research study identifies black currant's potential for improving cardiovascular health and insulin sensitivity, shedding light on its broader physiological impacts.
- https://www.mdpi.com/2076-3921/10/5/756 – The article reviews the antioxidant and anti-inflammatory properties of black currant extract, supporting its use in dietary supplementation and its importance in various health conditions.
