Get Your Personalized Supplement StackSupplement Stack Quiz

Chicory extract

Also known as: Chicory, Chicory root, Chicory extract, Cichorium intybus

Overview

Chicory extract is derived from the root of the *Cichorium intybus* plant, a dietary supplement primarily valued for its high content of inulin-type fructans (ITF), a type of soluble dietary fiber. It is widely utilized as a prebiotic fiber to support digestive health, aid in weight management, and potentially improve liver function and metabolic health. Key characteristics include its rich inulin content, the presence of hepatoprotective phytochemicals, and its potential for anti-inflammatory and antioxidant effects. Research on chicory extract is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses supporting its use, particularly in the areas of weight management and liver health.

Benefits

Chicory extract offers several evidence-based benefits, primarily due to its inulin-type fructan content: - **Weight management:** A systematic review and meta-analysis of 29 RCTs involving 1184 adults demonstrated that chicory root fiber supplementation, particularly at 10 g/day, led to a statistically significant and clinically meaningful reduction of approximately 2% in body weight compared to placebo. This was accompanied by reductions in BMI, fat mass, waist circumference, and body fat percentage after at least 8 weeks of consistent use. The evidence for this benefit is strong, supported by high-quality meta-analyses. - **Liver health:** A meta-analysis of 5 RCTs involving 197 patients with non-alcoholic fatty liver disease (NAFLD) found that chicory supplementation significantly decreased liver enzymes AST (−7.07 U/L) and ALT (−17.53 U/L). This suggests potential hepatoprotective effects in NAFLD patients, though no significant effects on lipid profile were observed. The evidence for liver health benefits is moderate, based on a limited number of RCTs. - **Metabolic effects in diabetes:** A systematic review indicated that chicory supplementation might improve metabolic markers such as blood sugar, inflammation, and oxidative stress in individuals with diabetes mellitus. However, the evidence for this benefit is less robust, primarily stemming from animal studies and a limited number of human trials, suggesting further research is needed to confirm these effects in humans.

How it works

Chicory root extract's primary mechanism of action revolves around its inulin-type fructans (ITF), which function as prebiotic fibers. These ITFs are not digested in the upper gastrointestinal tract but are fermented by beneficial gut microbiota in the colon. This fermentation promotes the growth of beneficial bacteria, improves gut barrier function, and modulates metabolism. The production of short-chain fatty acids (SCFAs) during inulin fermentation influences energy metabolism and fat storage, contributing to the observed weight loss effects. Additionally, chicory contains antioxidant and anti-inflammatory phytochemicals that may contribute to its hepatoprotective effects by reducing liver enzyme levels and oxidative stress.

Side effects

Chicory extract and its inulin-type fructans are generally considered safe and well-tolerated. The most common side effects, occurring in over 5% of users, are mild gastrointestinal symptoms such as bloating, gas, and flatulence. These symptoms are typically more pronounced at higher doses. No serious adverse events or significant drug interactions have been reported in the reviewed randomized controlled trials. Individuals with severe gastrointestinal disorders, such as irritable bowel syndrome (IBS), or those with known allergies to plants in the Asteraceae family (e.g., ragweed, daisies, marigolds) should exercise caution or consult a healthcare professional before use. While no specific drug interactions have been identified, it is always advisable to consult a healthcare provider if taking medications or managing existing health conditions.

Dosage

For effective weight management and metabolic benefits, the typical recommended dosage of chicory root fiber or inulin-type fructans is around 10 g/day. To observe these benefits, supplementation should generally be maintained for at least 8 weeks. Higher doses may increase the likelihood and severity of gastrointestinal side effects; therefore, a gradual dose escalation can help improve tolerability. While there is no established maximum safe dose, doses exceeding 20 g/day are more likely to induce gastrointestinal discomfort. Chicory extract can be found in various forms, including powders and capsules, and its absorption is primarily through colonic fermentation.

FAQs

Is chicory extract safe for long-term use?

Current evidence supports the safety of chicory extract for at least several months of use. While longer-term data are limited, no major safety concerns have emerged from existing research.

How quickly can I expect to see benefits from chicory extract?

Weight management and metabolic improvements typically become noticeable after 8 weeks or more of consistent daily supplementation with chicory extract.

Does chicory extract impact blood lipid levels?

Evidence regarding chicory extract's effect on blood lipids is mixed. Some studies, particularly in NAFLD patients, have not found significant changes in lipid profiles.

Can chicory extract be taken with other supplements or medications?

Generally, chicory extract can be used with other supplements. However, if you are taking medications or have underlying health conditions, it is advisable to consult a healthcare provider.

Research Sources

https://www.beneo.com/news/chicory-root-reduces-body-weight – This systematic review and meta-analysis, supported by Beneo, synthesized data from 29 randomized controlled trials involving 1184 adults. It concluded that chicory root fiber supplementation, particularly at 10 g/day, leads to a statistically significant and clinically meaningful reduction in body weight (approximately 2%), BMI, fat mass, and waist circumference after at least 8 weeks. The study highlights the efficacy of chicory fiber for weight management.
https://pubmed.ncbi.nlm.nih.gov/37202083/ – This meta-analysis of 5 randomized controlled trials, involving 197 patients with non-alcoholic fatty liver disease (NAFLD), investigated the effects of chicory supplementation. It found that chicory significantly decreased liver enzymes AST (−7.07 U/L) and ALT (−17.53 U/L), suggesting potential hepatoprotective benefits. However, no significant effects on lipid profiles were observed in these patients.
https://pubmed.ncbi.nlm.nih.gov/39313030/ – This systematic review and meta-analysis, registered with PROSPERO, examined the role of chicory inulin-type fructans in weight management and fat reduction. It concluded that these fibers are beneficial for these outcomes, supporting the findings of other research in this area. The review emphasizes the high quality of evidence for these effects.
https://onlinelibrary.wiley.com/doi/10.1111/ijcp.14945 – This systematic review, which included both animal and human studies, explored the potential of chicory supplementation to improve metabolic markers in diabetes mellitus. It suggested that chicory may positively influence blood sugar, inflammation, and oxidative stress. However, the review noted that much of the robust evidence comes from preclinical studies, with human trials being more limited.