Appethyl Spinach Leaf Extract
Also known as: Appethyl, Thylakoid-rich Spinach Extract, Spinach Extract, Spinach Leaf Extract
Overview
Spinach leaf extract, derived from the leaves of *Spinacia oleracea*, specifically contains thylakoids, which are microscopic structures in plant cells responsible for photosynthesis. This supplement is primarily utilized for weight loss and managing obesity-related metabolic disorders, with emerging research indicating benefits in reducing insulin resistance and enhancing lipid profiles. Thylakoids, comprising approximately 70% proteins, antioxidants, and chlorophyll, and 30% fats, aid in delaying fat digestion, which may contribute to appetite control and reduced cravings. Research into the effects of this extract is growing, backed by multiple clinical trials and meta-analyses; however, further studies are needed for conclusive results. The current body of evidence shows a moderate to high quality, often highlighting the need for more diverse population studies.
Benefits
The key benefits of spinach leaf extract include significant weight loss, evidenced by a study showing a 43% greater weight loss compared to placebo over three months when consuming 5 grams daily. There are also notable reductions in adipokines and insulin resistance, particularly among obese individuals undertaking high-intensity functional training (HIFT). Furthermore, the extract promotes appetite reduction by delaying fat digestion, thus enhancing levels of appetite-reducing hormones like GLP-1 while decreasing ghrelin levels. Secondary benefits may involve improvements in lipid profiles and antioxidative properties, though the evidence for lipid improvement is less consistent. The clinical significance of these findings appears robust, especially for populations with obesity, where significant reductions in specific adipokines and improvements in metabolic health can be observed over periods of several weeks to months.
How it works
Spinach leaf extract functions primarily by delaying fat digestion. The thylakoids inhibit the action of lipase, the enzyme responsible for fat digestion, resulting in a temporary slowdown in fat breakdown. This delay leads to increased release of GLP-1, promoting feelings of satiety, and a reduction in hunger hormone ghrelin, ultimately controlling appetite. The extract's impact on gastrointestinal and endocrine systems via these hormonal changes is central to its mechanism, enhancing the effectiveness of dietary interventions aimed at weight management.
Side effects
Spinach leaf extract is generally regarded as safe, with no major side effects recorded in studies. Common side effects are undetected, with less than 5% of participants in various trials reporting any adverse reactions. Uncommon side effects have also not been consistently documented, and there appear to be no rare side effects reported. While drug interactions are not well established, caution is recommended for individuals on medications that affect digestion or blood glucose levels, particularly those with type 2 diabetes. Such individuals are advised to consult healthcare professionals prior to supplementation. Pregnant or breastfeeding women should seek medical advice before use due to a lack of comprehensive studies in these specific populations.
Dosage
The effective dosage for spinach leaf extract is generally considered to be between 3.7 to 5 grams per day, with the optimal range being 4 to 5 grams. It should be taken approximately 30 minutes before meals that include fat to maximize the mechanism of delayed fat digestion. While no maximum safe dose has been definitively established, higher doses have not been extensively studied and should be approached with caution. The extract is available in various forms, with powdered forms mixed into water or smoothies being particularly recommended to enhance absorption, especially when taken alongside meals containing fat.
FAQs
How often should I take it?
It is recommended to take 4-5 grams per day, ideally 30 minutes before meals containing fat.
Are there any side effects?
No significant side effects have been widely reported, making it generally well-tolerated.
Can I take it with other medications?
Consult your healthcare provider, particularly if you have type 2 diabetes, due to potential interactions.
Is it safe for everyone?
While generally safe, caution is advised for those with specific health concerns such as type 2 diabetes and for pregnant or breastfeeding women.
What can I expect from spinach leaf extract?
You can expect reduced appetite, potential weight loss, and improvements in metabolic health over several weeks.
Research Sources
- https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1141796/full – This study examines the effects of high-intensity functional training combined with thylakoid supplementation in obese men, demonstrating significant reductions in adipokines and improved metabolic parameters over a 12-week period.
- https://www.mdpi.com/2072-6643/12/6/1712 – This meta-analysis reviews multiple randomized controlled trials, showing significant improvements in glycolipid metabolism, particularly reductions in HbA1c and insulin levels, supporting the role of dietary extracts in metabolic health.
- https://www.healthline.com/nutrition/spinach-extract-and-weight-loss – This article discusses the acute effects of spinach extract rich in thylakoids on satiety, revealing significant appetite reduction mechanisms due to delayed fat digestion, reinforcing the extract's weight management potential.
- https://pubmed.ncbi.nlm.nih.gov/14690799/ – Research focusing on the properties of thylakoids and their role in appetite regulation, showing how these components can influence satiety and hormonal responses involved in hunger management.
- https://www.researchgate.net/publication/277602162_Acute_Effects_of_a_Spinach_Extract_Rich_in_Thylakoids_on_Satiety_A_Randomized_Controlled_Crossover_Trial – This crossover trial highlights the acute satiety benefits of thylakoid-rich spinach extracts, providing robust evidence of the extract's impact on hunger and appetite control.
