Get Your Personalized Supplement StackSupplement Stack Quiz

Fruit Blend

Also known as: Fruit Blend, Fruit Extracts, Fruit Supplements

Overview

Fruit blends are dietary supplements combining extracts or concentrates from various fruits, naturally rich in vitamins, minerals, antioxidants, and other bioactive compounds. These supplements are used for general health, exercise recovery, cardiovascular health, and skin health. They are characterized by their high antioxidant and polyphenol content, contributing to potential health benefits. Research on fruit blends is moderately to highly mature, with several systematic reviews and meta-analyses available. The evidence quality is generally good, with studies employing RCT and meta-analysis designs, although some variability in outcomes and study quality exists. Fruit blends are available in various forms, including capsules, tablets, and powders, making them a convenient way to increase fruit intake. They are often marketed for their antioxidant and anti-inflammatory properties, as well as their potential to support overall well-being. The specific composition of fruit blends can vary widely, so it's important to consider the specific ingredients and their respective dosages when evaluating potential benefits.

Benefits

Fruit blends offer several evidence-based benefits. They significantly reduce markers of muscle damage, inflammation, and oxidative stress following muscle-damaging exercise, improving muscular contractility at 24 and 48 hours post-exercise. Increased fruit consumption is associated with a reduced risk of cardiovascular disease, although RCT evidence is less consistent. Oral intake of fruits or fruit extracts significantly improves skin hydration and reduces transcutaneous water loss. Athletes and individuals engaging in strenuous exercise particularly benefit from reduced muscle damage and improved recovery. The general adult population may experience reduced cardiovascular disease risk and weight management benefits. Standardized mean differences (SMD) for muscle damage markers, inflammatory markers, and oxidative stress were significant, indicating moderate to large effects. Improvements in skin hydration were noted over 8-12 weeks of supplementation.

How it works

Fruit blends primarily work through antioxidant and anti-inflammatory pathways. Fruits are rich in polyphenols, vitamins C and E, and other antioxidants that neutralize free radicals and reduce oxidative stress. These components interact with the immune system by reducing inflammation, with the musculoskeletal system by aiding in muscle recovery, and with the skin by improving hydration and reducing water loss. Polyphenols and other antioxidants target various molecular pathways involved in inflammation and oxidative stress. The bioavailability of fruit extracts can vary depending on the specific compounds and the form of the supplement. Generally, polyphenols and vitamins from fruits are well-absorbed when consumed orally.

Side effects

Fruit blends are generally considered safe when consumed in moderate amounts. Common side effects are not consistently reported across studies. Uncommon side effects, occurring in 1-5% of individuals, may include gastrointestinal discomfort or allergic reactions. Rare side effects, occurring in less than 1% of individuals, may include severe allergic reactions or interactions with medications, though these are rare and not well-documented. Potential interactions with blood thinners or diabetes medications may occur due to the high content of antioxidants and fiber. Individuals with severe allergies to specific fruits or those with certain medical conditions (e.g., diabetes) should consult a healthcare provider. Pregnant or breastfeeding women, and individuals with chronic diseases, should consult a healthcare provider before starting any new supplement regimen.

Dosage

The minimum effective dose varies depending on the specific health outcome. For exercise recovery, doses used in studies ranged from 100-500 mg of fruit extract per day. For general health and cardiovascular benefits, consuming 2-5 servings of whole fruits per day is recommended, though supplement dosages can vary widely. There is no established maximum safe dose, but high doses (>1000 mg/day) of concentrated fruit extracts should be approached with caution due to potential interactions and gastrointestinal side effects. For exercise recovery, supplementation before or after exercise may be beneficial. Capsules, tablets, or direct ingestion of fruit extracts can be effective, but bioavailability may vary. Bioavailability can be enhanced by consuming with meals or other nutrients that aid in absorption.

FAQs

Are fruit blends safe?

Fruit blends are generally safe, but individuals with allergies or certain medical conditions should consult a healthcare provider before use.

When should I take fruit blends?

For exercise recovery, take before or after exercise. For general health, consume as part of a balanced diet.

What results can I expect from fruit blends?

Expect improved muscle recovery, enhanced skin hydration, and a reduced risk of cardiovascular disease with regular use.

Are fruit supplements a replacement for whole fruits?

No, fruit supplements are not a replacement for whole fruits but can be a useful adjunct to a healthy diet.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/32460679/ – This systematic review and meta-analysis found that fruit supplementation significantly reduced markers of muscle damage, inflammation, and oxidative stress following muscle-damaging exercise. It also improved muscular contractility at 24 and 48 hours post-exercise. The study used the PEDro scale and Cochrane's risk of bias tool to ensure high quality.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0140846 – This systematic review and meta-analysis of prospective cohort studies indicated that increased fruit and vegetable consumption is associated with a reduced risk of cardiovascular disease. The study included thousands of participants across multiple cohort studies with long-term follow-up. The GRADE working group guidelines were used to ensure high quality.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1232229/full – This meta-analysis of RCTs showed that oral intake of fruits or fruit extracts significantly improved skin hydration and reduced transcutaneous water loss. The study included over 500 participants across seven RCTs with a duration of 8-12 weeks. Random effects models were used to ensure high quality.
https://www.ahajournals.org/doi/10.1161/JAHA.120.017728 – This research provides evidence supporting the benefits of fruit and vegetable consumption for cardiovascular health. The study highlights the importance of including fruits and vegetables in a balanced diet to reduce the risk of heart disease. The findings contribute to the understanding of the role of dietary factors in preventing cardiovascular issues.