Black Currant Glycerite Liquid Extract
Also known as: Black currant extract, Black currant glycerite liquid extract, Ribes nigrum
Overview
Black currant glycerite liquid extract is a botanical preparation derived from the berries of Ribes nigrum, commonly known as black currant. This liquid extract is produced by extracting the berries in glycerol, which helps preserve the integrity of its primary bioactive compounds, notably anthocyanins such as cyanidin-3-O-rutinoside and delphinidin-3-O-rutinoside. Black currants are native to Europe and parts of Asia and are recognized for their high concentration of polyphenols, particularly anthocyanins, which possess significant antioxidant and anti-inflammatory properties. The extract is primarily used for antioxidant support, enhancing athletic performance, improving glucose metabolism, and supporting cardiovascular health. Research on black currant extract, especially its anthocyanin content, is moderately mature, with several randomized controlled trials and systematic reviews available, indicating good quality evidence for some of its reported benefits.
Benefits
Black currant glycerite liquid extract offers several evidence-based benefits, primarily attributed to its rich anthocyanin content: * **Athletic Performance Enhancement:** A meta-analysis of 9 randomized controlled trials demonstrated a small but statistically significant improvement in sport performance with black currant supplementation. The effect size was 0.45 (95% CI 0.09–0.81, p = 0.01), with effective doses ranging from 105–210 mg of total anthocyanins taken pre-exercise. This benefit is most relevant for healthy athletes and endurance-trained individuals, showing acute effects. * **Glucose Metabolism Improvement:** Preclinical studies, such as an RCT in a non-obese type 2 diabetic mouse model, showed that aqueous black currant extract improved insulin sensitivity and glucose metabolism. This was associated with significant modulation of the gut microbiome and metabolic pathways (p < 0.05). While promising, this benefit requires further human clinical trials for confirmation. * **Blood Pressure Reduction:** A systematic review and meta-analysis indicated that black currant consumption might modestly reduce both systolic and diastolic blood pressure. However, the studies included had modest sample sizes and short durations (1–12 weeks), suggesting that while the effect is present, its clinical significance needs further investigation. Secondary effects, such as general antioxidant and anti-inflammatory properties, are inferred from the anthocyanin content but lack sufficient direct human data for conclusive quantification. Benefits are observed acutely for athletic performance and over several weeks for metabolic and cardiovascular effects.
How it works
Black currant extract primarily exerts its effects through its rich anthocyanin content. These compounds modulate carbohydrate digestion and absorption, influencing glucose homeostasis. They are also known to improve insulin signaling pathways, enhancing the body's response to insulin. Furthermore, anthocyanins interact with the gut microbiota, influencing its metabolism and potentially leading to beneficial changes in host metabolic pathways. The extract's components also contribute to antioxidant enzyme systems, reducing oxidative stress, and can positively impact vascular function, which contributes to blood pressure regulation. The glycerite extraction method may enhance the solubility and stability of anthocyanins, potentially improving their absorption and bioavailability within the body.
Side effects
Black currant glycerite liquid extract is generally considered safe, with no significant adverse effects reported in randomized controlled trials. There are no common (>5%), uncommon (1-5%), or rare (<1%) side effects documented in high-quality studies. However, caution is advised regarding potential drug interactions. Due to its observed effects on glucose metabolism and blood pressure, black currant extract may have additive effects when taken concurrently with antidiabetic or antihypertensive medications. Individuals on such medications should consult a healthcare professional before use to monitor for potential synergistic effects that could lead to hypoglycemia or hypotension. There are no established contraindications, but due to a lack of sufficient data, caution is recommended for pregnant or lactating women and children. Limited research exists for these special populations, so use should be avoided unless specifically advised by a medical professional.
Dosage
For acute athletic performance benefits, the minimum effective dose of black currant extract is approximately 105 mg of total anthocyanins, typically taken 1–2 hours before exercise. Optimal dosage ranges for this purpose are between 105–210 mg of total anthocyanins per dose. For metabolic and cardiovascular effects, studies have used higher doses, such as 300–600 mg of the extract, administered daily over several weeks. The maximum safe dose is not well-defined, but doses up to 600 mg of extract have been used safely in short-term studies. Glycerite liquid extracts may offer enhanced bioavailability compared to dry powders. While not strictly required, taking the extract with food may improve anthocyanin absorption. No specific cofactors are identified as necessary for its efficacy.
FAQs
Is black currant glycerite extract safe?
Yes, current evidence from clinical trials supports its safety, with no significant side effects reported. It is generally well-tolerated.
How soon do benefits appear?
Athletic performance benefits can be observed acutely, often within 1-2 hours of a single dose. Metabolic and cardiovascular benefits typically require consistent daily use over several weeks.
Can it help with diabetes?
Preclinical studies suggest it may improve insulin sensitivity and glucose metabolism. However, human data is limited, and it should not replace prescribed diabetes treatments.
Does it improve exercise performance?
Yes, a meta-analysis indicates small but statistically significant improvements in sport performance, particularly with acute pre-exercise dosing.
Is glycerite better than other extracts?
Glycerite extraction may enhance the stability and absorption of anthocyanins. While direct comparative studies are limited, this form is designed for improved bioavailability.
Research Sources
- https://www.mdpi.com/2076-3921/10/5/756 – This study, an RCT in a mouse model, found that aqueous black currant extract improved insulin sensitivity and glucose metabolism. It also modulated the gut microbiome and metabolic pathways, suggesting a role in managing type 2 diabetes, though further human research is needed.
- https://pubmed.ncbi.nlm.nih.gov/32460873/ – This systematic review and meta-analysis of 9 RCTs concluded that black currant supplementation leads to a small but statistically significant improvement in sport performance. The study highlights the efficacy of specific anthocyanin doses for acute performance benefits in athletes.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9900079/ – This systematic review and meta-analysis investigated the effect of black currant consumption on blood pressure. It found that black currant may modestly reduce systolic and diastolic blood pressure, although the included studies had small sample sizes and short durations, warranting further research.
Supplements Containing Black Currant Glycerite Liquid Extract
Bowel Cleansing Formula
TerraVita
Appetite Improvement Complex Strawberry Flavor
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Appetite Improvement Complex Chocolate Flavor
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Appetite Improvement Complex Mint Flavor
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Bowel Cleansing Formula Strawberry Flavor
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Bowel Cleansing Formula Vanilla Flavor
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Bowel Cleansing Formula Chocolate Flavor
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Bowel Cleansing Formula Mint Flavor
TerraVita