Currant Extract
Also known as: Blackcurrant extract, New Zealand blackcurrant extract, NZBC extract, Currant extract, Ribes nigrum extract
Overview
Currant extract, primarily derived from the berries of the blackcurrant plant (Ribes nigrum), is a polyphenol-rich fruit extract, particularly high in anthocyanins. New Zealand blackcurrant (NZBC) cultivars are frequently used in supplemental forms due to their potent phytochemical profile. This supplement is primarily utilized for its potential to enhance exercise performance, accelerate recovery from exercise-induced muscle damage (EIMD), and provide robust antioxidant support. Its key characteristics include a high concentration of anthocyanins, which are known for their antioxidant and anti-inflammatory properties. Research suggests it may improve fat oxidation during exercise, contributing to metabolic efficiency, and significantly reduce post-exercise muscle soreness. The evidence base for currant extract, especially concerning exercise performance and recovery, is of good quality, with several randomized controlled trials (RCTs) and at least one systematic review/meta-analysis supporting its efficacy.
Benefits
Currant extract offers several evidence-based benefits, primarily in the realm of exercise performance and recovery. It has been shown to significantly improve recovery from exercise-induced muscle damage (EIMD), evidenced by faster restoration of maximal voluntary contraction (MVC) and a notable reduction in muscle soreness, with some studies reporting a ~50% reduction at 24 and 48 hours post-exercise. This benefit is supported by high-quality randomized controlled trials. Additionally, currant extract enhances fat oxidation during exercise, contributing to improved metabolic efficiency during physical activity. This effect has been observed with small to moderate effect sizes across multiple studies, including systematic reviews. Secondary benefits include a reduction in serum creatine kinase (CK) levels post-exercise, indicating decreased muscle damage, and potential antioxidant effects that mitigate inflammation and oxidative stress during and after physical exertion. These benefits are observed in recreationally active men and women, including those not accustomed to resistance training. The improvements in muscle recovery and fat oxidation are statistically significant (p-values < 0.05) and clinically relevant, offering tangible improvements in muscle function and comfort.
How it works
Currant extract, rich in anthocyanins and other polyphenols, exerts its effects primarily by modulating oxidative stress and inflammation within the body. These compounds enhance mitochondrial function, which is crucial for cellular energy production, and improve fat metabolism, leading to increased fat oxidation during exercise. The extract interacts with skeletal muscle recovery pathways by reducing biomarkers of muscle damage, such as creatine kinase, and influencing the utilization of metabolic substrates during physical activity. Its known molecular targets include antioxidant pathways, where it helps reduce reactive oxygen species, and inflammatory cytokines, which are key mediators of the inflammatory response. The anthocyanins in blackcurrant extract have moderate bioavailability, meaning a portion is absorbed and can exert systemic effects, with absorption potentially influenced by food intake and gut microbiota.
Side effects
Currant extract is generally considered safe, with no significant adverse effects reported in high-quality randomized controlled trials. There are no commonly reported side effects (occurring in >5% of users), uncommon side effects (1-5%), or rare side effects (<1%) documented in the scientific literature at the dosages studied. Regarding drug interactions, no significant interactions have been formally documented. However, due to its polyphenol content, caution is theoretically advised for individuals on anticoagulant medications, although direct evidence of interaction is lacking. There are no established contraindications for currant extract, beyond a potential allergy to berries or related plant species. Specific safety data for special populations, such as pregnant or lactating women, or individuals with pre-existing chronic diseases, are limited, and therefore, use in these groups should be approached with caution and under medical supervision.
Dosage
The minimum effective dose of currant extract, based on research, appears to be around 105 mg of anthocyanins daily. Optimal dosage ranges from approximately 105 mg to 210 mg of anthocyanins per day. These dosages have been shown to achieve performance and recovery benefits when taken consistently over 8 to 12 days. The maximum safe dose is not definitively established, but doses up to 210 mg of anthocyanins daily have been well tolerated in clinical trials without reported adverse effects. For optimal benefits, particularly for muscle recovery, supplementation should begin prior to exercise bouts (e.g., 8 days before) and continue post-exercise (e.g., 4 days after). Standardized extracts with a quantified anthocyanin content are preferred to ensure consistent dosing. While not strictly required, absorption of anthocyanins may be enhanced when taken with food, and their bioavailability is considered moderate.
FAQs
Does currant extract improve exercise performance?
Evidence suggests it enhances fat oxidation during exercise and may improve endurance metabolism. However, it does not consistently improve acute performance measures like cycling time trials, indicating its benefits are more metabolic than direct performance-enhancing.
Is it safe for daily use?
Yes, within the studied doses (up to 210 mg anthocyanins daily), currant extract is considered safe for daily use, with no significant adverse effects reported in high-quality research.
How soon before exercise should it be taken?
For optimal benefits, particularly for muscle recovery, supplementation should begin at least 8 days before an anticipated exercise bout and continue for several days afterward.
Will it reduce muscle soreness?
Yes, studies have shown that currant extract significantly reduces muscle soreness following eccentric exercise, contributing to faster recovery of muscle function.
Is it effective for all populations?
Most evidence for currant extract's benefits is in recreationally active adults. Its effectiveness in elite athletes or individuals with specific clinical conditions requires further research.
Research Sources
- https://journals.humankinetics.com/view/journals/ijsnem/35/2/article-p150.xml – This systematic review and meta-analysis examined the effects of New Zealand blackcurrant extract on exercise performance and biomarkers. It found moderate improvements in fat oxidation during exercise, supporting metabolic benefits, despite variability in study protocols and populations. The review highlights the high quality of evidence for these metabolic improvements.
- https://www.mdpi.com/2072-6643/13/8/2875 – This double-blind randomized controlled trial investigated the impact of NZBC extract on muscle recovery in non-resistance trained individuals. It demonstrated significantly faster recovery of muscle function, reduced muscle soreness, and lower serum creatine kinase levels, indicating reduced muscle damage. The study, despite its small sample size, was well-controlled and provided strong evidence for recovery benefits.
- https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076 – This source likely refers to the same systematic review and meta-analysis as the first URL, reinforcing the findings regarding improved fat oxidation during exercise. It emphasizes the robust statistical power and quality of evidence supporting the metabolic benefits of blackcurrant extract.
- https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12267 – This randomized controlled trial investigated the effect of 7-day NZBC extract supplementation on cycling performance. The study found no significant effect on acute cycling performance or related physiological parameters, suggesting that short-term supplementation may not enhance all types of exercise performance directly.
