Get Your Personalized Supplement StackSupplement Stack Quiz

Black Currant Concentrate

Q: Does black currant concentrate improve athletic performance?

Yes, evidence supports modest improvements in endurance cycling performance and reduced fatigue during repeated sprints.

Q: Is it safe to take daily?

Yes, at studied doses it is generally safe with minimal side effects.

Q: How long before exercise should it be taken?

Approximately 1 hour before exercise for acute effects, with supplementation over 7 days for optimal results.

Q: Are benefits seen in all conditions?

Benefits appear more consistent in normoxic conditions; effects in hypoxia are less clear.

Q: Can it replace other performance supplements?

It may complement but not replace established ergogenic aids.

Also known as: Black currant concentrate, Blackcurrant, BC concentrate, New Zealand blackcurrant extract, NZBC extract, Ribes nigrum extract

Overview

Black currant concentrate is a nutritional supplement derived from the berries of *Ribes nigrum*, a plant native to Europe and Asia, with New Zealand being a prominent source of high-quality cultivars. Rich in anthocyanins, vitamin C, and other polyphenols, it is primarily used for its antioxidant, anti-inflammatory, and performance-enhancing properties. The concentrate is available in various forms, including juice extracts and encapsulated supplements, with standardized extracts preferred for consistent anthocyanin content. Research suggests benefits in exercise performance, fatigue reduction, and immune modulation. Studies indicate that anthocyanins in black currant stimulate nitric oxide production, improving blood flow and oxygen delivery to muscles. While generally safe, further research is needed to confirm effects across diverse populations and conditions. Evidence includes randomized controlled trials and systematic reviews, particularly focusing on New Zealand blackcurrant extract.

Benefits

Black currant concentrate offers several evidence-based benefits, primarily attributed to its high anthocyanin content. Supplementation with approximately 300 mg/day of New Zealand blackcurrant extract has been shown to improve endurance exercise performance, with one study reporting a 2.4% improvement in a 16.1 km cycling time trial (p < 0.05). Additionally, it has demonstrated a reduction in fatigue during repeated sprints, with a 12% decrease in fatigue index observed in youth football players. The anti-inflammatory and immunomodulatory effects of black currant bioactives have also been noted, potentially supporting immune health. These benefits are primarily observed in trained athletes and recreationally active individuals, with further research needed to explore effects in clinical populations and older adults. The observed improvements in exercise performance and fatigue reduction are clinically meaningful, particularly in competitive sports.

How it works

The primary mechanism of action of black currant concentrate involves the anthocyanins stimulating endothelial nitric oxide synthase (eNOS), leading to increased nitric oxide (NO) production. This, in turn, causes vasodilation, improving blood flow and oxygen delivery to muscles. Additionally, the antioxidant polyphenols in black currant scavenge reactive oxygen species, reducing oxidative stress and inflammation. These actions primarily affect the cardiovascular system by enhancing vasodilation, the muscular system by improving oxygen delivery, and the immune system through anti-inflammatory modulation. Anthocyanins have moderate bioavailability, with absorption peaking within 1-2 hours post-ingestion, supporting the timing of supplementation before exercise.

Side effects

Black currant concentrate is generally considered safe, with no serious adverse events consistently reported in clinical trials. Common side effects are rare, with some individuals experiencing mild gastrointestinal discomfort. Allergic reactions are possible in sensitive individuals but are uncommon. While not well-documented, potential interactions with anticoagulants due to the vitamin K content are theoretical. Contraindications include known allergies to black currant or related berries. Limited data exists regarding the use of black currant concentrate in pregnant or breastfeeding women, so caution is advised. Overall, the safety profile is favorable, but individuals should be aware of potential allergic reactions and theoretical interactions with anticoagulants.

Dosage

The minimum effective dose of black currant extract is approximately 300 mg/day, standardized to contain around 105 mg of anthocyanins. While higher doses have not been extensively studied, doses up to 300 mg/day appear safe. For performance benefits, daily supplementation for at least 7 days is recommended, with the final dose taken approximately 1 hour before exercise. Standardized extracts with quantified anthocyanin content are preferred. Anthocyanin absorption may be enhanced when taken with food, and timing relative to exercise is important for optimal effects. The maximum safe dose is not well established, so it is advisable to adhere to the recommended dosage.

FAQs

Does black currant concentrate improve athletic performance?

Yes, evidence supports modest improvements in endurance cycling performance and reduced fatigue during repeated sprints.

Is it safe to take daily?

Yes, at studied doses it is generally safe with minimal side effects.

How long before exercise should it be taken?

Approximately 1 hour before exercise for acute effects, with supplementation over 7 days for optimal results.

Are benefits seen in all conditions?

Benefits appear more consistent in normoxic conditions; effects in hypoxia are less clear.

Can it replace other performance supplements?

It may complement but not replace established ergogenic aids.

Research Sources

https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076 – This systematic review summarizes the anti-inflammatory, immunomodulatory, and antioxidant effects of black currant compounds. It highlights the potential health-promoting effects beyond exercise performance and notes the need for more large-scale human trials to confirm these benefits. The review provides a comprehensive overview of peer-reviewed studies on black currant bioactives.
https://www.mdpi.com/2075-4663/11/5/93 – This study investigates the impact of blackcurrant extract on various aspects of health and performance. The research suggests that blackcurrant extract may have positive effects on exercise performance and overall well-being. Further research is needed to fully understand the extent of these benefits.
https://athletetrainingandhealth.com/the-effects-of-new-zealand-blackcurrant-extract-on-sport-performance/ – This article discusses the effects of New Zealand blackcurrant extract on sports performance. It highlights the potential benefits of blackcurrant extract in improving endurance and reducing muscle fatigue. The article provides an overview of the current research on blackcurrant extract and its impact on athletic performance.
https://pubmed.ncbi.nlm.nih.gov/34553876/ – This study likely investigates the effects of blackcurrant extract on various health outcomes. The research aims to provide insights into the potential benefits of blackcurrant extract. Further details can be found by accessing the full study on PubMed.
https://www.aphis.usda.gov/brs/aphisdocs/20-20301p-ea.pdf – This document from the USDA APHIS likely pertains to the environmental assessment of a blackcurrant variety. It may contain information regarding the cultivation, characteristics, and potential environmental impacts of blackcurrant. The document provides regulatory information related to blackcurrant cultivation.