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Watercress extract

Also known as: Watercress, Nasturtium, Nasturtium officinale

Overview

Watercress (*Nasturtium officinale*) is a perennial aquatic plant known for its high antioxidant content and potential health benefits. As a member of the Brassicaceae family, it is rich in vitamins, minerals, and phytochemicals, particularly isothiocyanates. Watercress extract is derived from the plant and is used as a dietary supplement. Research suggests that watercress extract may help reduce oxidative stress, improve lipid profiles, and possess anti-inflammatory properties. It is available in various forms, including capsules, powders, and liquid extracts. While generally considered safe, more research is needed to fully understand its efficacy and optimal usage.

Benefits

Watercress extract has shown promise in several areas. Studies indicate it can reduce oxidative stress markers, such as protein carbonyl content (PCO), particularly in hemodialysis patients. Research also suggests potential benefits for improving lipid profiles, with one study showing reductions in LDL cholesterol in overweight individuals with physical disabilities. Additionally, watercress supplementation may reduce lipid peroxidation and DNA damage induced by exercise in healthy individuals. While these findings are encouraging, the strength of evidence varies, and further research, including large-scale clinical trials and systematic reviews, is needed to confirm these benefits across diverse populations.

How it works

Watercress extract primarily works through its antioxidant properties. It contains compounds like isothiocyanates that help reduce lipid peroxidation and oxidative stress by neutralizing free radicals. These compounds interact with the cardiovascular system, potentially improving lipid profiles and reducing inflammation. While the exact mechanisms are still being investigated, it is believed that watercress extract targets oxidative stress pathways at a molecular level. The bioavailability of its active compounds is still under study, but they are generally absorbed through the gastrointestinal tract.

Side effects

Watercress extract is generally considered safe for most people when consumed in moderation. Common side effects may include mild gastrointestinal upset. Allergic reactions are possible but rare. Due to its vitamin K content, watercress may interact with blood thinners like warfarin, potentially affecting blood clotting. Individuals with known allergies to plants in the Brassicaceae family (e.g., broccoli, cabbage) should avoid watercress. Pregnant or breastfeeding women should consult a healthcare provider before using watercress extract. While rare side effects are not well-documented, it is always advisable to monitor for any adverse reactions when starting a new supplement.

Dosage

The optimal dosage of watercress extract is not yet definitively established, as studies have used various forms and dosages. However, typical dosages range from 500 mg to 750 mg per day. It is generally recommended to take watercress extract with meals to minimize potential gastrointestinal upset. Hydroalcoholic extracts have been used in some studies. While there is no established maximum safe dose, caution is advised when exceeding recommended dosages. Consistency in timing and administration is important for assessing benefits over several weeks. Bioavailability may be enhanced when taken with fatty meals.

FAQs

How should I store watercress extract to maintain its potency?

Store watercress extract in a cool, dry place away from direct sunlight and moisture to preserve its active compounds and ensure its effectiveness.

Is watercress extract safe to take with other medications?

Watercress extract may interact with blood thinners due to its vitamin K content. Consult with a healthcare provider before use, especially if you are taking any medications.

How long does it take to see results from taking watercress extract?

It may take several weeks of consistent use to observe noticeable improvements in oxidative stress markers or other potential benefits. Individual results may vary.

Can watercress extract replace my prescribed medical treatments?

No, watercress extract is not a substitute for medical treatment. Consult with a healthcare provider for appropriate medical care and before using any new supplement.

What are the benefits of watercress extract?

Watercress extract has been shown to reduce oxidative stress markers and improve lipid profiles in some studies. It may also have anti-inflammatory properties, though more research is needed.

Research Sources

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/acute-and-chronic-watercress-supplementation-attenuates-exerciseinduced-peripheral-mononuclear-cell-dna-damage-and-lipid-peroxidation/3063DCFA3E9F6D2E72EA6B2DBAB89751 – This study investigated the effects of watercress supplementation on exercise-induced oxidative stress. The findings suggest that both acute and chronic watercress supplementation can reduce lipid peroxidation and DNA damage in peripheral mononuclear cells following exercise, indicating a protective effect against oxidative stress.
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6979 – This research focused on the impact of watercress extract on overweight individuals with physical disabilities. The results indicated that watercress extract improved LDL cholesterol levels in this population, suggesting a potential benefit for cardiovascular health.
https://www.verywellhealth.com/watercress-benefits-and-nutrition-profile-7494845 – This article provides a general overview of watercress, highlighting its nutritional profile and potential health benefits. It discusses the vitamins, minerals, and antioxidants found in watercress and their roles in supporting overall health and well-being.
https://onlinelibrary.wiley.com/doi/10.1155/2021/5588464 – This study investigated the effects of watercress extract on hemodialysis patients. The research found that hydroalcoholic extract of watercress significantly reduced protein carbonyl content (PCO) levels, indicating reduced oxidative stress in these patients.
https://www.mdpi.com/2673-4389/2/3/11 – This paper reviews the potential health benefits of watercress, focusing on its antioxidant and anti-inflammatory properties. It discusses the various bioactive compounds present in watercress and their mechanisms of action in promoting health.