Hespiridin
Also known as: Hesperidin, hesperetin-7-rutinoside
Overview
Hesperidin is a naturally occurring flavonoid primarily found in the peels of citrus fruits such as oranges and lemons. It is classified as a flavonoid glycoside with antioxidant and anti-inflammatory properties. Hesperidin has gained attention for its potential health benefits, particularly regarding cardiovascular health, where it can reduce the risk of cardiometabolic diseases. Its efficacy has been evaluated through multiple systematic reviews and meta-analyses, suggesting that supplementation can significantly impact various metabolic markers. Hesperidin is available in several forms, including capsules and tablets, although its bioavailability is somewhat limited, often improved when converted to its aglycone form, hesperetin.
Benefits
Hesperidin supplementation is associated with significant improvements in several cardiometabolic markers, including reductions in fasting blood sugar (FBS), triglycerides (TG), total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), and systolic blood pressure (SBP). Evidence indicates that interventions lasting over 12 weeks and utilizing doses above 500 mg/day yield the most substantial health benefits. Meta-analyses reveal that individuals with cardiometabolic risk factors, particularly those with diabetes, derive more pronounced benefits from hesperidin supplementation. Overall, the evidence base is robust, with systematic reviews indicating significant effect sizes for these metabolic improvements.
How it works
Hesperidin exerts its beneficial effects through multiple mechanisms, primarily by acting as an antioxidant and anti-inflammatory agent. It enhances endothelial function, reducing blood pressure and improving lipid profiles. Additionally, hesperidin modulates lipid metabolism and reduces inflammatory markers such as tumor necrosis factor-alpha (TNF-α). Though specific molecular targets are not fully clarified, it influences various signaling pathways involved in metabolism and inflammation, mitigating cardiometabolic risk.
Side effects
Hesperidin is generally considered safe for most people when consumed in recommended doses, with mostly mild side effects reported, such as gastrointestinal discomfort in rare cases. Long-term safety data is still limited, yet no significant uncommon or rare side effects have been noted in the literature. Potential interactions with medications affecting blood pressure and lipid levels should be approached with caution, but specific interactions are not well documented. It's advised that individuals with severe health conditions or who are pregnant or breastfeeding consult a healthcare provider prior to supplementation.
Dosage
The optimal dosage of hesperidin ranges from 500 mg to 1000 mg per day, based on its efficacy in reducing cardiometabolic markers. Studies indicate significant benefits at doses exceeding 500 mg/day, particularly for triglycerides and cholesterol levels. While the maximum safe dose is not well-defined, doses up to 1000 mg/day have not exhibited significant adverse effects. It is advisable to take hesperidin consistently daily, as absorption is better achieved when taken with food or in formulations designed to enhance its bioavailability.
FAQs
Is hesperidin safe to take?
Yes, hesperidin is considered safe for most people when taken in recommended amounts, although long-term safety studies are limited.
When should I take hesperidin?
While there is no specific timing recommended, consistent daily intake is beneficial for maximizing its effects.
What results can I expect from hesperidin supplementation?
Users can typically expect improvements in fasting blood sugar, cholesterol levels, and blood pressure over several weeks of regular supplementation.
Can hesperidin replace my medications?
No, hesperidin supplementation should complement, not replace, prescribed medical treatments for cardiovascular issues.
Research Sources
- https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuae084/7718083?redirectedFrom=fulltext – This systematic review and meta-analysis evaluated the effects of hesperidin on various cardiometabolic markers, showing significant reductions in fasting blood sugar, triglycerides, and cholesterol levels in adults with metabolic risk factors.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1177708/full – The study reviewed the impact of hesperidin supplementation on cardiovascular risk factors, reporting significant improvements and emphasizing the variability in study protocols, yet yielding high-quality evidence for its benefits.
- https://pubmed.ncbi.nlm.nih.gov/31489695/ – This meta-analysis focused on the impact of hesperidin on systolic blood pressure, particularly highlighting its beneficial effects in diabetic patients compared to healthy individuals, establishing a substantial evidence base.
