Black Currant Oil
Also known as: Black currant, Blackcurrant, Black currant oil, Ribes nigrum
Overview
Black currant oil is extracted from the seeds of the black currant plant, *Ribes nigrum*, which is commonly found in Europe and Northern Asia. This herbal supplement is rich in gamma-linolenic acid (GLA), linoleic acid, and polyphenols such as anthocyanins. It is primarily used for promoting skin, hair, and nail health, enhancing immune function, reducing inflammation, and supporting cardiovascular health and athletic performance. Characterized by its anti-inflammatory and antioxidant properties, black currant oil's research maturity level is moderate, as several clinical trials indicate promising effects, though many studies exhibit limitations related to sample sizes and varying methodologies.
Benefits
Multiple studies support the potential benefits of black currant oil. A systematic review revealed significant improvement in athletic performance, with an effect size of 0.45 when consuming 105-210 mg of total black currant anthocyanins before exercise. Additionally, a randomized trial indicated that supplementation significantly reduced LDL cholesterol levels compared to fish oil. Other effects include supporting immune health and reducing inflammation due to GLA, and a potential decrease in atopic dermatitis risk among infants when supplemented during pregnancy and breastfeeding. While athletes may benefit most from improved performance, individuals with atopic dermatitis may also see advantages. Overall, while evidence is noted, more foundational studies are encouraged for comprehensive affirmation.
How it works
Black currant oil's efficacy is largely attributed to its GLA content, which is metabolized into dihomo-gamma-linolenic acid (DGLA). DGLA competes with arachidonic acid, leading to the reduced production of pro-inflammatory eicosanoids, hence exerting anti-inflammatory effects. The polyphenols—especially anthocyanins—act as antioxidants, neutralizing free radicals and lowering oxidative stress. These interactions primarily impact the immune and cardiovascular systems while also promoting skin health through these anti-inflammatory responses.
Side effects
Black currant oil is generally well tolerated, with limited reports of side effects. Common side effects (>5%) haven't been distinctly identified due to the lack of extensive research on long-term safety. However, some studies have reported gastrointestinal disturbances and rare allergic reactions (<1%). It may interact with anti-inflammatory medications or blood thinners due to its anticoagulant properties, and while no major contraindications exist, caution is advised for individuals with bleeding disorders. Pregnant or breastfeeding women should consult healthcare providers before use to ensure safety.
Dosage
For effective benefits, athletic performance may be enhanced with dosages ranging from 105-210 mg of total black currant anthocyanins before exercising. General health benefits are typically gained from a daily intake of 1-3 grams of black currant seed oil. While no strict upper limit is established, careful consideration is advised for dosages above 3 grams due to a lack of extensive research. Capsules or liquid extracts are the most common forms, with topical use also suggested for skin health. The absorption of GLA from black currant oil is generally effective but can be optimized with a healthy diet.
FAQs
Is black currant oil safe?
Black currant oil is generally considered safe for most individuals, but consultation with a healthcare provider is recommended, especially for those taking medications.
When should I take black currant oil?
For athletic performance, it's best taken prior to exercise; for general health, it can be taken at any time of the day.
What results can I expect from using black currant oil?
Improvements in athletic performance and lipid profiles can be seen within a few weeks, while skin benefits may take longer.
Are there misconceptions about black currant oil?
It's important to note that black currant oil is not a universal cure—it has specific benefits that require consistent usage.
Research Sources
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1107750/full – A systematic review and meta-analysis of 16 studies indicated that black currant supplementation could enhance athletic performance with a moderate effect size of 0.45, emphasizing the need for more consistent research to understand oxidative markers.
- https://pubmed.ncbi.nlm.nih.gov/15936647/ – This randomized, double-blind, crossover study showed that black currant seed oil significantly lowered LDL cholesterol levels compared to fish oil among 15 participants, underscoring its potential benefits for cardiovascular health.
- https://pubmed.ncbi.nlm.nih.gov/32460873/ – In a clinical trial involving 61 mothers and infants, black currant seed oil supplementation during pregnancy and breastfeeding was linked to a reduced prevalence of atopic dermatitis in infants, highlighting its immunomodulatory potential.
