Buckhorn
Also known as: Sea buckthorn, buckhorn, Hippophae rhamnoides
Overview
Sea buckthorn, scientifically known as *Hippophae rhamnoides* L., is a deciduous shrub native to Europe and Asia, recognized for its vibrant orange berries. These berries are a rich source of vitamins, flavonoids, and fatty acids, making them a popular ingredient in dietary supplements. It is primarily utilized for its potential benefits in cardiovascular health, metabolic syndrome management, liver protection, and skin health. Available in various forms such as berry powders, oils, and extracts, sea buckthorn has been the subject of numerous randomized controlled trials and meta-analyses, particularly focusing on its effects on lipid metabolism and metabolic syndrome. Research indicates a moderately mature understanding of its properties, positioning it as a significant botanical supplement and functional food.
Benefits
Sea buckthorn offers several evidence-based benefits, particularly for individuals with dyslipidemia or components of metabolic syndrome. A high-quality 2022 meta-analysis of 15 randomized controlled trials demonstrated significant improvements in lipid profiles, including reductions in triglycerides, total cholesterol, and LDL cholesterol, alongside an increase in HDL cholesterol. These effects were most pronounced in individuals with pre-existing abnormal lipid metabolism. While beneficial for lipids, studies have not shown significant effects on blood glucose, blood pressure, or BMI. Beyond lipid modulation, preclinical and some human data suggest hepatoprotective effects, such as reducing liver enzymes and fibrosis markers, attributed to its flavonoid and phenolic acid content. It also exhibits antioxidant and anti-inflammatory properties, which may contribute to neuroprotection and cognitive function. Although promising in vitro and animal studies indicate pro-apoptotic effects on certain cancer cell lines, clinical evidence for cancer-related benefits is currently lacking.
How it works
Sea buckthorn's therapeutic effects stem from its rich composition of bioactive compounds, including flavonoids, phenolic acids, vitamins (C, E), carotenoids, and unsaturated fatty acids. These compounds primarily modulate lipid metabolism by reducing triglyceride synthesis and LDL cholesterol levels, while simultaneously increasing HDL cholesterol. This action is potentially mediated through the regulation of PPARγ and various antioxidant pathways. Its anti-inflammatory and hepatoprotective properties are achieved by inhibiting oxidative stress, modulating inflammatory cytokines, and suppressing the activation of hepatic stellate cells. In the context of cancer, preclinical studies suggest that sea buckthorn can induce pro-apoptotic effects in certain cancer cells by upregulating Bax gene expression and altering the balance of apoptosis-related proteins (Bcl-2/Bax ratio).
Side effects
Sea buckthorn is generally considered safe, with clinical trials reporting no major adverse effects. Mild gastrointestinal discomfort is a rare but possible side effect. There are no significant drug interactions or contraindications that have been definitively documented in clinical studies. However, caution is advised for specific populations due to a lack of sufficient safety data. For instance, there is limited research on the safety of sea buckthorn supplementation during pregnancy or lactation, and therefore, its use in these groups should be approached with prudence. As with any supplement, individuals with pre-existing medical conditions or those taking other medications should consult a healthcare professional before starting supplementation to ensure no unforeseen interactions or adverse effects.
Dosage
Effective dosages of sea buckthorn in clinical trials typically range from 1.5 grams to 5 grams of sea buckthorn powder or an equivalent extract daily. The duration of supplementation in studies has varied, commonly ranging from 1 month to 3 months, with lipid improvements noted within this timeframe. Sea buckthorn is available in various formulations, including berry powders, oils, and standardized flavonoid extracts, and the bioavailability of active compounds may differ across these forms. While there is no established maximum safe dose, the doses used in clinical trials have demonstrated good tolerability. It is important to adhere to the recommended dosages on product labels or as advised by a healthcare professional, especially given the variability in product concentrations and forms.
FAQs
Does sea buckthorn improve blood sugar?
No, meta-analyses have not found a significant effect of sea buckthorn supplementation on blood glucose levels.
Is it effective for weight loss?
Current research indicates no significant impact of sea buckthorn on body mass index (BMI) or weight loss.
How soon do benefits appear?
Improvements in lipid profiles have been observed within 4 weeks to 3 months of consistent sea buckthorn supplementation.
Is it safe long-term?
While short-term use appears safe, long-term safety data for sea buckthorn supplementation are currently limited.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36043374/ – This meta-analysis of 15 RCTs found that sea buckthorn significantly improved lipid profiles (reduced triglycerides, total cholesterol, LDL; increased HDL) in individuals with abnormal lipid metabolism, but showed no significant effect on blood glucose, blood pressure, or BMI. The study highlights sea buckthorn's potential for dyslipidemia management.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7596 – This meta-analysis, also by Geng et al., supports the findings of the previous study, reinforcing the evidence for sea buckthorn's positive impact on lipid metabolism. It further details the statistical significance of these changes across various lipid markers.
- https://www.drugs.com/npp/sea-buckthorn.html – This source references an RCT by Larmo et al. (2009) which investigated the effects of sea buckthorn diets on cardiometabolic risk in women. The study indicated improvements in metabolic profiles, though some metabolomic changes were complex and mixed.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9763470/ – This review and meta-analysis by Zhang et al. (2022) synthesized evidence from 11 RCTs and preclinical studies, primarily focusing on hepatoprotective effects. It concluded that sea buckthorn exhibits antioxidant, anti-inflammatory, and liver-protective properties, reducing liver enzymes and fibrosis markers, though human data for liver effects are limited.
- https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1244300/full – This article discusses the neuroprotective and antioxidant effects of sea buckthorn, particularly its flavonoids, in preclinical models. It suggests potential benefits for cognitive function and neuroprotection by reducing oxidative stress and neuroinflammation, and also touches upon its pro-apoptotic effects on certain cancer cell lines in vitro and in animal studies.