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Certified Organic Black Currant

Also known as: Black currant, blackcurrant, Ribes nigrum

Overview

Ribes nigrum, commonly known as black currant, is a berry native to Europe and parts of Asia, highly valued for its rich content of polyphenols, particularly anthocyanins, and vitamin C. It is primarily utilized as a dietary supplement to provide antioxidant support, exert anti-inflammatory effects, enhance athletic performance, and promote bone health. Research on black currant supplementation is moderately mature, encompassing several randomized controlled trials (RCTs) and at least one systematic review/meta-analysis. The evidence quality is generally considered good for athletic performance benefits and emerging for bone health, though it remains limited for cognitive function and certain inflammatory conditions. It is classified as a botanical dietary supplement.

Benefits

Black currant supplementation offers several evidence-based benefits: - **Athletic performance:** A systematic review and meta-analysis of 16 RCTs (9 included in meta-analysis) demonstrated that New Zealand blackcurrant supplementation significantly improved sport performance, with a standardized mean difference of 0.45 (95% CI 0.09–0.81, p=0.01). This indicates a small but statistically significant positive effect. Effective doses ranged from 105 to 210 mg of total anthocyanins, typically taken prior to exercise. This benefit is well-supported by high-quality research. - **Bone health:** An RCT involving 40 peri- and early postmenopausal women (ages 45-60) who took 392 mg blackcurrant powder capsules daily for 6 months showed prevention of bone mineral density (BMD) loss, with the higher dose group experiencing actual BMD increases. This effect correlated with decreased pro-resorptive markers interleukin-1 beta and RANKL, and favorable changes in gut microbiota (*Ruminococcus 2*) linked to bone metabolism. This is an emerging benefit with good quality preliminary evidence. - **Anti-inflammatory and antioxidant effects:** Black currant contains gamma-linolenic acid (GLA) and anthocyanins, which are associated with reduced joint and muscle pain, stiffness, and soreness. However, direct clinical evidence specifically for these effects is limited and requires further confirmation. - **Immune support:** Due to its high vitamin C content (203 mg per cup) and antioxidants, black currant may enhance immune function and reduce symptoms of infections. Direct clinical evidence for this benefit is currently sparse.

How it works

The primary mechanism of action for black currant's benefits is attributed to its rich content of anthocyanins, which function as potent antioxidants, reducing oxidative stress, and as anti-inflammatory agents. Black currant anthocyanins are believed to improve endothelial function and enhance blood flow, contributing to improved athletic performance. For bone health, benefits appear to be mediated by the modulation of immune signaling proteins, specifically interleukin-1 beta (IL-1β) and RANKL, which regulate osteoclast activity and bone resorption. Additionally, black currant may induce favorable alterations in the gut microbiome, promoting bone metabolism. Gamma-linolenic acid (GLA) found in black currant seed oil may also contribute to anti-inflammatory effects by modulating eicosanoid pathways.

Side effects

Black currant supplementation is generally considered safe, with no significant adverse effects reported in randomized controlled trials. No serious side effects or contraindications have been documented in the reviewed studies. While no significant drug interactions have been specifically identified, caution is advised for individuals taking anticoagulants due to the theoretical potential for effects on platelet function, although this has not been directly studied. Data regarding the safety of black currant supplementation in special populations, such as pregnant or breastfeeding women, are currently insufficient, and therefore, use in these groups should be approached with caution or avoided. Overall, black currant has a favorable safety profile based on current research.

Dosage

Recommended dosages for black currant vary depending on the intended use: - **For athletic performance:** Effective doses of total anthocyanins range from 105 to 210 mg. This dosage is typically taken shortly before exercise to maximize acute benefits. - **For bone health:** Daily doses of approximately 784 mg of blackcurrant powder (often provided as two 392 mg capsules) have shown benefits when taken consistently over a period of 6 months. There is no established maximum safe dose for black currant, but doses used in clinical trials have been well tolerated without adverse effects. The timing of supplementation may depend on the desired outcome; pre-exercise for performance enhancement and daily intake for chronic conditions like bone health. Formulations standardized for anthocyanin content are preferred to ensure consistent efficacy, as the bioavailability of anthocyanins is moderate.

FAQs

Is black currant supplementation safe?

Yes, clinical trials have reported no significant adverse effects, indicating a generally safe profile for black currant supplementation.

How soon do benefits appear?

Athletic performance benefits can be acute, often observed within hours of dosing. Bone health benefits, however, require consistent supplementation over several months to manifest.

Does black currant help with joint pain?

Preliminary evidence suggests potential anti-inflammatory effects that might help with joint pain, but more robust research is needed to confirm this benefit definitively.

Can black currant replace vitamin C supplements?

Black currant is a rich source of vitamin C, but it should not be considered a sole replacement for vitamin C supplements without a balanced dietary approach.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC7251677/ – This systematic review and meta-analysis, published in Nutrients, analyzed 16 RCTs (9 in meta-analysis) and found that blackcurrant supplementation significantly improved sport performance (SMD 0.45, p=0.01) in healthy adults. Effective doses were 105-210 mg anthocyanins, highlighting its potential as an ergogenic aid.
https://pubmed.ncbi.nlm.nih.gov/32460873/ – This PubMed entry corresponds to the same systematic review and meta-analysis by Braakhuis et al., 2020. It reinforces the finding that blackcurrant supplementation, particularly New Zealand blackcurrant, can enhance athletic performance, with a focus on anthocyanin dosage.
https://today.uconn.edu/2024/09/study-suggests-blackcurrant-supplementing-mitigates-postmenopausal-bone-loss/ – A UConn study (2024) reported findings from an RCT where 40 peri- and early postmenopausal women took 392 mg blackcurrant powder daily for 6 months. The study demonstrated that blackcurrant prevented bone mineral density loss and even increased BMD, linking these effects to reduced pro-resorptive markers and gut microbiome changes.
https://www.healthline.com/health/health-benefits-black-currant – This Healthline article summarizes various clinical studies, suggesting anti-inflammatory effects and immune support from black currant. It notes that while black currant contains beneficial compounds like GLA and high vitamin C, more direct and robust clinical evidence is needed to fully substantiate these specific benefits.