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Rose Hips

Also known as: rose hips, Rosa canina, wild rose, dog rose, rose hip powder, Rosa rubiginosa

Overview

Rose hips are the fruit of rose plants, primarily from *Rosa rubiginosa* and *Rosa canina*. They are renowned for their exceptionally high vitamin C content and a variety of beneficial bioactive compounds, which contribute to their strong antioxidant and anti-inflammatory properties. Traditionally, rose hips are used in dietary supplements, foods, and cosmetics. Clinical studies and meta-analyses support their health benefits, particularly in enhancing immune health and alleviating symptoms of osteoarthritis. A single serving of rose hips can often exceed the recommended daily intake for vitamin C. The body of research on rose hips shows moderate to high maturity, with promising therapeutic applications, especially in joint health and immune function enhancement.

Benefits

Rose hips extract is noted for its potent antioxidant properties, leading to a meaningful reduction in oxidative stress and inflammation. Research indicates that osteoarthritis patients experience an average 40.1% pain reduction when using rose hips powder. A systematic review encompassing 17 studies highlighted significant symptomatic relief in osteoarthritis-related pain and disability, especially aiding affected demographics. While direct evidence linking rose hips to immune enhancements is limited, the fruit's high vitamin C levels are widely recognized for boosting immune functionality. Overall, studies report an average clinically significant effect size of 33% pain reduction in osteoarthritis patients in comparison to placebo, affirming the potential of rose hips as an integral element in managing this condition.

How it works

The advantageous effects of rose hips are attributed to their rich composition of antioxidant compounds, particularly vitamin C and polyphenols. These compounds function by neutralizing free radicals and modulating inflammatory responses, inhibiting pro-inflammatory cytokines and enzymes associated with inflammation. Vitamin C supports immune function and collagen synthesis, while other phytochemicals found in rose hips disrupt critical pathways like NF-κB and COX-2, thus contributing to enhanced joint function and overall health.

Side effects

Rose hips are generally well-tolerated when consumed in recommended dosages; nonetheless, some individuals may experience side effects. Commonly reported issues include gastrointestinal discomfort such as diarrhea and stomach cramps, affecting more than 5% of users, especially when dosages are higher. Although rare, allergic reactions may occur, particularly in individuals with sensitivities to plants in the Rosaceae family. There is caution for those with a history of kidney stones, as the elevated vitamin C content could potentially exacerbate their condition. Additionally, rose hips may interact with blood thinners and diabetes medications, so it is essential to consult healthcare professionals prior to use, especially for pregnant or nursing women.

Dosage

For obtaining therapeutic benefits, especially for osteoarthritis, a minimum effective dosage of 5 grams of rose hips powder daily is recommended, with an optimal range of 5 to 10 grams per day depending on the formulation and specific health objectives. Although no formal upper limits have been established, consumption exceeding 20 grams daily may heighten the risk of gastrointestinal problems. It is advisable to take rose hips supplements during meals to improve absorption and mitigate side effects. Additionally, ensuring that products are standardized for active ingredients is crucial for achieving the desired health outcomes.