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Suma

Also known as: Sumac, Syrian sumac, Sumach, Rhus coriaria

Overview

Sumac, scientifically known as *Rhus coriaria*, is a plant native to the Middle East and Mediterranean regions. It is widely recognized for its fruit, which is rich in antioxidants, flavonoids, and other beneficial phytochemicals. Commonly used as a spice, Sumac has also been incorporated into traditional medicine for its potential health benefits. Research suggests that Sumac may improve cardiovascular health by positively influencing lipid profiles, aid in managing blood sugar levels, and support weight management. It is available in various forms, including as a spice, in supplements, and as an ingredient in traditional dishes. The growing body of research, including systematic reviews and meta-analyses, supports its potential health benefits, particularly concerning cardiometabolic parameters.

Benefits

Sumac consumption has been shown to offer several health benefits, primarily related to cardiovascular and metabolic health. Meta-analyses of randomized controlled trials indicate that Sumac significantly reduces LDL cholesterol (by approximately 8.66 mg/dL) and triglycerides (by about 11.96 mg/dL), while increasing HDL cholesterol (by roughly 3.15 mg/dL). Additionally, Sumac has demonstrated efficacy in improving glycemic control by reducing fasting blood glucose levels (by approximately 4.15 mg/dL) and insulin levels (by about 1.72 uIU/ml), as well as improving insulin resistance. Some studies also suggest that Sumac can lead to a reduction in body weight (by approximately 0.88 kg) and BMI (by about 0.25 kg/m²). These benefits are more pronounced with longer durations of consumption (≥12 weeks) and higher doses (≥2 g/day), particularly in adult populations with cardiovascular risk factors or metabolic syndrome.

How it works

Sumac's beneficial effects are primarily attributed to its rich phytochemical content, particularly flavonoids and gallic acid. These compounds are believed to exert antioxidant and anti-inflammatory effects within the body. Sumac may improve insulin sensitivity, reduce inflammation, and enhance lipid metabolism through these mechanisms. It affects the cardiovascular system by improving lipid profiles and reducing blood pressure, and it influences the metabolic system by improving glycemic control and insulin sensitivity. While the exact molecular targets are not fully elucidated, the antioxidant and anti-inflammatory properties likely interact with various cellular pathways involved in inflammation and metabolism.

Side effects

Sumac is generally considered safe when consumed in recommended doses. However, limited data exists on common side effects, though some individuals may experience gastrointestinal discomfort. No specific uncommon or rare side effects are well-documented in the literature. Potential drug interactions may occur with blood thinners and diabetes medications due to Sumac's effects on blood sugar and lipid profiles; therefore, caution is advised for individuals taking these medications. People with known allergies to plants in the Anacardiaceae family should avoid Sumac. Pregnant or breastfeeding women should consult healthcare providers before using Sumac due to limited safety data in these populations.

Dosage

The minimum effective dose of Sumac is not definitively established, but benefits are observed at doses of ≥2 g/day. Optimal effects are typically seen with doses of 2-3 g/day and durations of ≥12 weeks. There is no established maximum safe dose, but doses above 3 g/day do not appear to offer additional benefits. Consistent daily consumption is recommended, but specific timing recommendations are not available. Sumac can be consumed as a spice or in supplement form, with the supplement form potentially offering more consistent dosing. No specific cofactors are required for the efficacy of Sumac.

FAQs

Is Sumac safe to consume?

Sumac is generally safe, but individuals with allergies or those taking certain medications should consult healthcare providers before use.

When is the best time to take Sumac?

Consistent daily consumption is recommended, but the optimal timing is not specified in the available research.

What results can I expect from taking Sumac?

Improvements in cardiovascular and glycemic parameters can be expected, particularly with longer durations and higher doses.

Is Sumac a quick fix for health issues?

No, Sumac requires consistent consumption over several weeks to see significant benefits; it is not a quick fix.

Research Sources

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1305024/full – This systematic review and meta-analysis of 16 RCTs (1,225 participants) found that Sumac consumption significantly reduced LDL cholesterol, triglycerides, fasting blood glucose, insulin, and HOMA-IR, while increasing HDL cholesterol and reducing body weight and BMI. Significant effects were observed at durations of ≥12 weeks, suggesting that consistent, longer-term use is more effective.
https://pubmed.ncbi.nlm.nih.gov/39316955/ – This meta-analysis of 15 RCTs demonstrated that Sumac significantly reduced diastolic blood pressure, fasting blood glucose, insulin, HbA1c, and HOMA-IR. The study highlights Sumac's potential in managing blood pressure and glycemic control, further supporting its role in cardiovascular and metabolic health.
https://jmla.pitt.edu/ojs/jmla/article/download/1223/1368 – This is a link to a PDF, which may contain information about Sumac. Further review of the document is needed to provide a more detailed summary of its findings.
https://pubmed.ncbi.nlm.nih.gov/37864474/ – This systematic review and meta-analysis of 7 RCTs (570 participants) found that Sumac significantly reduced total cholesterol, triglycerides, and LDL cholesterol, while significantly increasing HDL cholesterol. The study also noted that greater effects were observed with longer durations and doses below 3 g/day, suggesting an optimal dosage range for lipid profile improvement.