Fruit extract
Also known as: Fruit Extracts, Fruit Supplement, Polyphenol-Rich Extracts, Fruit Extract
Overview
Fruit extracts are concentrated forms of various fruits, including berries, citrus fruits, and tropical fruits, prized for their high antioxidant and polyphenol content. These extracts are commonly used as dietary supplements to harness potential health benefits, such as antioxidant and anti-inflammatory effects, and to improve skin health. They are rich in flavonoids and other polyphenols, which contribute to their beneficial properties. Research on fruit extracts is moderately mature, with increasing evidence from systematic reviews and meta-analyses supporting their effects on health. Fruit extracts are available in various forms, including capsules and powders, making them a convenient addition to daily health routines. They are derived from natural sources and offer a concentrated dose of beneficial compounds found in whole fruits.
Benefits
Fruit extracts offer several evidence-based benefits. A meta-analysis indicates that oral intake of fruit extracts significantly enhances skin hydration and reduces transcutaneous water loss, making them beneficial for individuals seeking to improve skin health. Additionally, fruit supplements have been shown to reduce indices of exercise-induced muscle damage by minimizing biomarkers of muscle damage and inflammation, particularly beneficial for athletes. Some studies also suggest potential benefits for cognitive function and lung capacity, although the evidence is less robust in these areas. The effect sizes vary, but significant improvements in skin hydration and muscle damage reduction have been noted within weeks to months of consistent use.
How it works
Fruit extracts primarily work through antioxidant and anti-inflammatory pathways. The polyphenols in fruit extracts interact with the skin, muscles, and potentially the nervous and respiratory systems. These polyphenols target various molecular pathways involved in inflammation and oxidative stress, helping to reduce damage and promote recovery. The absorption and bioavailability of fruit extracts can vary depending on the type of fruit extract and individual factors, but they generally support the body's natural defense mechanisms against oxidative stress and inflammation.
Side effects
Fruit extracts are generally considered safe when consumed in moderation. Common side effects, affecting more than 5% of users, include gastrointestinal upset. Uncommon side effects, occurring in 1-5% of individuals, may include allergic reactions to specific fruits. Rare but severe allergic reactions are possible in less than 1% of users. Fruit extracts may interact with blood thinners and diabetes medications due to their antioxidant effects. Individuals with allergies to specific fruits should avoid those extracts. Pregnant or breastfeeding women should consult healthcare providers before use. It is important to monitor for signs of allergic reactions and to consult a healthcare provider if unsure about potential interactions with other medications.
Dosage
The minimum effective dose of fruit extracts varies by fruit type and specific health goal. Optimal dosage ranges are typically based on standardized extracts, with dosages determined by polyphenol content. The maximum safe dose is not well established, so caution is advised with high doses. Fruit extracts are best taken with meals to enhance absorption. Common forms include capsules and powders. Bioavailability can be enhanced with fatty meals. There are no specifically identified required cofactors. It is important to follow recommended dosage guidelines and consult with a healthcare provider to determine the appropriate dosage for individual needs.
FAQs
Are fruit extracts safe to use?
Fruit extracts are generally safe but may interact with medications. Consult a healthcare provider if unsure.
What are the potential allergic reactions?
Allergic reactions are possible. Monitor for signs of allergy, such as rash, itching, or swelling.
When is the best time to take fruit extracts?
Fruit extracts are best taken with meals to aid absorption and minimize gastrointestinal upset.
How long before I see results?
Improvements in skin health and muscle recovery may be noticeable within weeks of consistent use.
Can fruit extracts replace a balanced diet?
No, fruit extracts are not a substitute for a balanced diet. Whole fruits provide additional fiber and nutrients.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37599694/ – A meta-analysis of seven RCTs involving healthy adults found that oral intake of fruit or fruit extracts enhances skin hydration and reduces transcutaneous water loss. The study highlights the potential benefits of fruit extracts for improving skin health, although it notes limited evidence for other skin aging parameters. The evidence is considered high-quality, supporting the use of fruit extracts for skin hydration.
- https://pubmed.ncbi.nlm.nih.gov/32460679/ – A systematic review and meta-analysis of studies involving adults undergoing exercise showed that fruit supplements reduce indices of muscle damage and inflammation. The study suggests that fruit supplements can aid in post-exercise recovery by minimizing biomarkers of muscle damage. However, the review also notes conflicting results on functional performance measures, indicating the need for further research.
- https://onlinelibrary.wiley.com/doi/10.1080/17461391.2020.1775895 – This systematic review and meta-analysis examined the effects of fruit supplements on muscle damage and inflammation in adults undergoing exercise. The findings indicate that fruit supplements can reduce indices of muscle damage and inflammation, supporting their use in post-exercise recovery. The study acknowledges conflicting results on functional performance measures, suggesting the need for additional research to fully understand the benefits.
- https://www.mdpi.com/2072-6643/13/12/4273 – This systematic review and meta-analysis explores the potential benefits of fruit extracts for cognition and lung capacity in healthy adults. The findings suggest potential benefits, though the evidence is less robust compared to other areas like skin health and muscle recovery. The study highlights the need for more research specifically addressing these outcomes to strengthen the evidence base.
- https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.4234 – This study provides an overview of the health benefits of fruit extracts, focusing on their antioxidant and anti-inflammatory properties. It highlights the potential of fruit extracts to improve skin health, aid in muscle recovery, and support cognitive function. The review emphasizes the importance of high-quality, peer-reviewed research to validate these benefits and guide appropriate usage.
Supplements Containing Fruit extract
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