Green Citrus
Also known as: Green citrus, Citrus extracts, Citrus peels, Citrus sinensis, Citrus aurantifolia, Citrus reticulata, Citrus
Overview
Green citrus refers to bioactive compounds derived from various citrus fruits such as *Citrus sinensis* (orange), *Citrus aurantifolia* (lime), and *Citrus reticulata* (tangerine). These extracts are rich in polyphenolic compounds, particularly flavonoids like naringin and hesperidin, primarily found in citrus peels and juices. They are commonly used as dietary supplements aimed at promoting health benefits, including weight management, cardiovascular health, and cognitive function. While research on the efficacy of green citrus extracts is ongoing, current studies have shown variable results with several promising RCTs indicating potential benefits. The quality of evidence varies, with some studies featuring robust methodologies, but many others exhibit limitations like small sample sizes.
Benefits
Evidence suggests that green citrus extracts may help in weight loss and improving body composition, with studies reporting body fat reductions of approximately 5.53% after four weeks and 15.6% after twelve weeks of supplementation. Additionally, cardiovascular benefits include reductions in LDL cholesterol levels, with particular benefits noted in overweight individuals. The effect sizes for weight loss demonstrate clinical significance, and initial benefits may arise within weeks to months of regular supplementation. However, more extensive research and systematic reviews are needed to conclusively establish these benefits.
How it works
Citrus flavonoids, such as naringin, are believed to enhance lipolysis and support metabolic health by modulating various biological pathways involved in fat metabolism. These compounds interact with body systems to influence adipose tissue metabolism, potentially leading to improved cardiovascular health. The absorption and bioavailability of citrus flavonoids can vary significantly depending on the specific compound and method of intake.
Side effects
Green citrus is generally considered safe when consumed in moderation. Common side effects (occurring in over 5% of users) may include gastrointestinal upset. Less common (1-5% frequency) side effects can encompass allergic reactions or interactions with certain medications, particularly blood thinners or diabetes drugs. Rarely (<1% occurrence), severe allergic reactions may occur. Individuals with citrus allergies or underlying health conditions should consult healthcare providers before use. Pregnant or breastfeeding women should also seek professional advice due to potential safety concerns.
Dosage
Recommended dosages for green citrus extracts typically range from 100 mg to several grams per day, depending on the specific extract used and its intended benefits. While the minimum effective dose is not definitively established, timing considerations suggest that taking these supplements with meals may enhance absorption. High doses are not clearly defined, but excessive consumption could increase the likelihood of adverse effects. Forms such as capsules or extracts may offer superior bioavailability compared to whole fruit consumption, with absorption affected by the presence of other nutrients.
FAQs
How do I choose a high-quality green citrus supplement?
Look for standardized extracts, check for third-party testing, and read reviews to ensure quality.
Are there any interactions with medications?
Yes, especially with blood thinners and diabetes medications; consult a healthcare provider.
When is the best time to take green citrus supplements?
It's best to take them with meals to enhance absorption.
What kind of results can I expect?
Results vary; some may observe weight loss or improved cardiovascular health markers.
Is green citrus a quick solution for weight loss?
No, it should be part of a balanced diet and lifestyle; it's not a 'magic bullet' for weight loss.
Research Sources
- https://academic.oup.com/nutritionreviews/article/82/9/1292/7272715?login=false – This RCT study revealed that *Citrus sinensis* extract significantly increased muscle mass and decreased fat mass among adults with abdominal obesity, highlighting the potential of citrus extracts in body composition management despite its small sample size.
- https://www.mdpi.com/2072-6643/14/9/1847 – Cardile et al. (2015) demonstrated notable decreases in body weight, BMI, waist circumference, and hip circumference in individuals with a BMI between 25-35 kg/m2 utilizing a citrus extract, indicating its potential efficacy for weight management.
- https://pubmed.ncbi.nlm.nih.gov/38561995/ – Taghizadeh et al. (2016) found significant weight, BMI, and fasting glucose reductions among overweight participants using *Citrus aurantifolia* extract, although the study's limitations, such as limited sample size, suggest cautious interpretation of results.
Supplements Containing Green Citrus
Forest Prana Elixir
Raw Forest Foods
Forest Prana Elixir Tincture
Raw Forest Foods
Mountain Alchemy Pine Pollen Elixir Tincture
Raw Forest Foods
Forest Prana Elixir Tincture
Raw Forest Foods
Mountain Alchemy Pine Pollen Elixir Tincture
Raw Forest Foods
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