Blackcurrant Pomace
Also known as: Blackcurrant pomace, Blackcurrant, Ribes nigrum pomace
Overview
Blackcurrant pomace is the fibrous material remaining after blackcurrant fruits (Ribes nigrum) have been pressed for juice. This byproduct, consisting of skins, seeds, and pulp, is remarkably rich in polyphenolic compounds, particularly anthocyanins, flavonoids, and phenolic acids. It is increasingly utilized as a dietary supplement due to its high antioxidant capacity and potential to enhance athletic performance. While research on blackcurrant extracts and juice is more extensive, emerging studies suggest that blackcurrant pomace retains significant bioaccessible phenolics even after digestion, making it a promising and sustainable source of these beneficial compounds. Its primary application in supplementation is for antioxidant support and as an ergogenic aid for athletes. The evidence quality is moderate, with systematic reviews and meta-analyses supporting the benefits of blackcurrant anthocyanins, though more specific research on pomace itself is ongoing.
Benefits
Blackcurrant pomace offers several evidence-based benefits, primarily driven by its rich polyphenol content: * **Athletic Performance Enhancement:** A 2020 systematic review and meta-analysis of 16 randomized controlled trials (RCTs) on New Zealand blackcurrant supplementation, including anthocyanin doses of 105-210 mg, demonstrated a small but statistically significant improvement in sport performance (effect size 0.45, 95% CI 0.09-0.81, p=0.01). This benefit is particularly relevant for athletes seeking to optimize their physical output. * **Antioxidant Effects:** In vitro digestion studies have shown that blackcurrant pomace retains stable flavonoids and phenolic acids with high antioxidant potential even after simulated digestion. This indicates that the beneficial antioxidant compounds are bioaccessible and can be absorbed by the body, contributing to the neutralization of reactive oxygen species and reducing oxidative stress. While potential cognitive benefits and broader oxidative stress reduction are suggested by its antioxidant capacity, current RCT data are insufficient to conclusively confirm these effects. The performance benefits are observed with acute supplementation prior to exercise, while antioxidant effects likely require regular intake. Individuals interested in antioxidant support and athletes seeking performance enhancement are the primary beneficiaries.
How it works
The primary mechanism of action for blackcurrant pomace stems from its high concentration of anthocyanins and other polyphenols. These compounds act as potent antioxidants, effectively neutralizing reactive oxygen species (ROS) and reducing oxidative stress within the body. Beyond their direct antioxidant activity, these bioactives are believed to improve endothelial function and enhance blood flow, which can lead to better oxygen delivery to muscles during physical activity. This improved circulation and oxygenation contribute to the observed enhancements in athletic performance. The polyphenols in blackcurrant pomace also demonstrate good bioaccessibility post-digestion, meaning they can be absorbed into the bloodstream and exert systemic effects, interacting with various biological pathways involved in inflammation and vascular health.
Side effects
Blackcurrant supplementation, including products derived from blackcurrant pomace, is generally considered safe for consumption. Clinical trials and systematic reviews have reported no significant adverse effects or safety concerns at the doses typically used. Side effects are rare and, if they occur, are usually mild, consistent with the safety profile of other berry-derived supplements. There are no major drug interactions or contraindications documented in the current scientific literature. Individuals with known allergies to blackcurrants or other berries should exercise caution. As with any supplement, it is advisable to consult a healthcare professional before starting supplementation, especially for pregnant or breastfeeding individuals, or those with pre-existing medical conditions.
Dosage
For athletic performance enhancement, an effective anthocyanin dose range is approximately 105 to 210 mg. This dosage should ideally be taken acutely, 1-2 hours prior to exercise, to optimize performance benefits. It is important to note that the anthocyanin content can vary significantly in raw blackcurrant pomace, so using standardized extracts or powders is recommended to ensure accurate and consistent dosing. While there is no established maximum dose, studies have not reported adverse effects within the typical ranges investigated. For general antioxidant support, regular daily intake within similar ranges is likely beneficial, though specific long-term dosage guidelines are less defined. Always adhere to the manufacturer's recommendations for standardized products.
FAQs
Is blackcurrant pomace as effective as juice or extract?
Blackcurrant pomace retains significant polyphenols and antioxidant capacity, making it a viable source of bioactives. While direct comparative RCTs are limited, pomace can be a cost-effective and sustainable alternative, offering similar benefits due to its rich anthocyanin content.
Are there cognitive benefits from blackcurrant pomace?
Current scientific evidence is insufficient to conclusively confirm cognitive benefits from blackcurrant pomace. While its antioxidant properties suggest potential neuroprotective effects, more targeted human clinical trials are needed to establish any direct cognitive improvements.
Is blackcurrant pomace safe for daily use?
Yes, blackcurrant pomace is generally considered safe for daily use at recommended doses. Clinical studies have not reported significant safety concerns or adverse effects with regular intake, consistent with its profile as a fruit-derived supplement.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/32460873/ – This systematic review and meta-analysis by Braakhuis et al. (2020) analyzed 16 RCTs on New Zealand blackcurrant supplementation, with 9 studies meeting criteria for meta-analysis. It found a small but statistically significant improvement in sport performance (effect size 0.45, p=0.01) with blackcurrant supplementation, primarily due to anthocyanin intake. The study highlights the ergogenic potential of blackcurrant but notes heterogeneity in exercise types and limited data on oxidative markers.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11120552/ – Untea et al. (2024) conducted an in vitro digestion study evaluating the stability and antioxidant capacity of polyphenols from blackcurrant fruits, pomace, and leaves. The research found that flavonoids in blackcurrant pomace remained stable and bioaccessible after simulated digestion, supporting its potential as a source of dietary antioxidants. This study provides strong biochemical rationale for the use of blackcurrant pomace, though it lacks human clinical data.
- https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076 – This review by Redha et al. (2022) summarizes the nutritional composition and potential of various blackcurrant products, including pomace, for enhancing athletic performance. It cites existing clinical studies that support performance benefits from blackcurrant. The review emphasizes the need for more specific randomized controlled trials focusing directly on blackcurrant pomace to fully elucidate its unique benefits and mechanisms.
