Black Currant Seed Extract
Also known as: Black Currant Seed Extract, Blackcurrant Seed Oil, Blackcurrant Seed Polyphenols, Ribes nigrum Seed Extract
Overview
Black Currant Seed Extract is derived from the seeds of the *Ribes nigrum* plant, native to Europe and parts of Asia. This botanical extract is rich in bioactive compounds, primarily polyphenols, especially anthocyanins, and essential fatty acids, notably gamma-linolenic acid (GLA). It is primarily utilized for its antioxidant properties and its potential to enhance athletic performance. While some research has explored its role in cardiovascular health and genitourinary system benefits, the most robust evidence currently supports its use in sports performance. The extract's key characteristics include its high anthocyanin content, which contributes to its potent antioxidant activity, and the presence of GLA, an omega-6 fatty acid known for its anti-inflammatory properties. Research on black currant seed extract is moderately mature, with several randomized controlled trials and systematic reviews available, particularly concerning athletic performance and cardiovascular markers. The quality of evidence is mixed, with some well-conducted studies showing significant effects in certain areas, while others, such as blood pressure regulation, have not yielded significant results.
Benefits
Black Currant Seed Extract offers several potential benefits, with varying strengths of evidence: * **Athletic Performance:** This is the most well-supported benefit. A systematic review and meta-analysis of 16 randomized controlled trials (9 included in the meta-analysis) found that blackcurrant supplementation significantly improved sport performance with a small but statistically significant effect size (0.45, 95% CI 0.09 to 0.81, p=0.01). This effect was observed with doses ranging from 105 to 210 mg of total blackcurrant anthocyanins taken prior to exercise. This benefit is primarily relevant for healthy adults and athletes, showing acute improvements. * **Cardiovascular Health:** Evidence for cardiovascular benefits, specifically blood pressure reduction, is not strong. A 2023 systematic review and meta-analysis of 4 studies (97 participants) found no significant effect of blackcurrant supplementation on systolic or diastolic blood pressure (SBP WMD −1.46 mmHg, 95% CI −6.62 to 3.7, p=0.579; DBP WMD −2.09 mmHg, 95% CI −4.38 to 0.20, p=0.07). While studied in hypertensive or at-risk populations, no significant improvements were observed, suggesting clinically negligible effects. * **Oxidative Stress and Cognition:** There is insufficient robust data to draw definitive conclusions regarding these areas. While some studies suggest antioxidant effects due to anthocyanins, a lack of comprehensive meta-analytic confirmation means these benefits are not yet firmly established. * **Genitourinary System:** Limited evidence exists, primarily from narrative reviews, suggesting potential effects. However, high-quality randomized controlled trial data is lacking to support this benefit.
How it works
The primary mechanisms of action for Black Currant Seed Extract revolve around its key bioactive compounds: anthocyanins and gamma-linolenic acid (GLA). Anthocyanins, potent antioxidants, work by scavenging reactive oxygen species, thereby reducing oxidative stress, particularly during strenuous physical activity. This antioxidant activity is thought to contribute to improved muscular function and recovery. GLA, an omega-6 fatty acid, contributes to anti-inflammatory effects by influencing eicosanoid synthesis and modulating inflammatory mediators within the body. While improved endothelial function has been hypothesized, it has not been conclusively demonstrated. The extract's components interact with various body systems, including potentially reducing muscular oxidative stress during exercise and influencing vascular endothelium. Anthocyanins have moderate bioavailability, and their effectiveness is often linked to the total anthocyanin content in the supplement.
Side effects
Black Currant Seed Extract is generally considered safe and well-tolerated, with no significant adverse effects reported in clinical trials. Common side effects (occurring in >5% of users) have not been documented in reviewed studies. Similarly, uncommon (1-5%) and rare (<1%) side effects, including serious adverse events, have not been clearly reported. Regarding drug interactions, no well-documented interactions exist. However, caution is advised for individuals taking anticoagulants due to the potential for mild effects on platelet function from the polyphenols present in the extract. This is a theoretical concern rather than a widely observed interaction. Contraindications are not firmly established. Individuals with known allergies to berries or seed oils should exercise caution. Specific population considerations include a lack of extensive data for pregnant or breastfeeding women, children, or individuals with severe chronic diseases. Therefore, use in these groups should be approached with caution and ideally under medical supervision.
Dosage
For athletic performance benefits, the minimum effective dose of Black Currant Seed Extract is approximately 105 mg of total blackcurrant anthocyanins. The optimal dosage range for acute athletic performance effects is typically between 105–210 mg of anthocyanins per dose. These doses are usually taken acutely, specifically prior to exercise, to observe performance improvements. The exact timing often involves taking the supplement shortly before exercise, typically within 1-2 hours. The maximum safe dose has not been clearly established, but doses used in studies, up to 700 mg/day of total polyphenols, have appeared safe. When selecting a supplement, an extract standardized for its anthocyanin content is preferred, as this is the primary compound linked to performance benefits. While seed oil forms are available and provide fatty acids like GLA, they are less studied for athletic performance. Absorption of anthocyanins can be influenced by the food matrix and individual gut microbiota, but no specific cofactors are identified as required for efficacy.
FAQs
Is black currant seed extract safe for daily use?
Yes, current evidence from clinical trials indicates that black currant seed extract is generally safe and well-tolerated for daily use, with no significant adverse effects reported.
Does it improve blood pressure?
No, meta-analyses have not demonstrated a significant effect of black currant seed extract on either systolic or diastolic blood pressure.
How soon before exercise should it be taken?
For athletic performance benefits, studies suggest taking black currant seed extract shortly before exercise, typically within 1-2 hours.
Are benefits limited to athletes?
Most of the performance benefits have been studied and observed in athletes. Effects in the general population, particularly for non-athletic outcomes, are less clear.
Is it the same as black currant fruit extract?
No, black currant seed extract may differ in composition from fruit extract. Fruit extracts are generally richer in anthocyanins, while seed extracts contain more fatty acids like GLA.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/32460873/ – This systematic review and meta-analysis of 16 RCTs (9 included in meta-analysis) investigated the effects of New Zealand blackcurrant supplementation on sport performance. It concluded that supplementation improved sport performance with a small but statistically significant effect size of 0.45, with effective doses ranging from 105 to 210 mg of total blackcurrant anthocyanins taken prior to exercise. The study noted limitations in data on mechanisms and other markers.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9900079/ – This systematic review and meta-analysis pooled data from 4 studies (97 participants) to assess the effect of blackcurrant supplementation on blood pressure. It found no significant effect on either systolic or diastolic blood pressure, indicating that blackcurrant supplementation does not appear to lower blood pressure in the populations studied.
- https://www.cureus.com/articles/167286-effect-of-blackcurrant-consumption-on-the-genitourinary-system-a-literature-review – This narrative review discusses the potential effects of blackcurrant consumption on the genitourinary system. It synthesizes information from various human and animal studies, suggesting possible benefits but highlights the lack of high-quality randomized controlled trial data to conclusively support these effects, thus remaining largely hypothesis-generating.