Buckthorne
Also known as: Sea buckthorn, Buckthorn, Hippophae rhamnoides
Overview
Hippophae rhamnoides, commonly known as sea buckthorn, is a deciduous shrub native to Europe and Asia. Its bright orange berries are a rich source of bioactive compounds, including flavonoids, fatty acids, vitamins, and phytosterols. It is widely used as a dietary supplement and functional food ingredient, primarily for its potential benefits in cardiovascular health, metabolic syndrome, liver protection, and skin health. Available forms include whole berry powders, oils (derived from seeds and pulp), and various extracts. Research on sea buckthorn is moderately mature, with several randomized controlled trials (RCTs) and meta-analyses supporting its use, particularly for metabolic and cardiovascular outcomes. While the evidence quality is generally good, some heterogeneity and limitations in study design exist.
Benefits
Sea buckthorn has demonstrated several evidence-based benefits. A systematic review and meta-analysis of 15 RCTs showed significant improvements in lipid metabolism, including reductions in triglycerides, total cholesterol, and LDL cholesterol, alongside an increase in HDL cholesterol. These effects were particularly noted in individuals with abnormal lipid profiles. The strength of this evidence is high, derived from a meta-analysis of multiple human trials. While some RCTs suggest a modest reduction in fasting blood glucose in individuals with impaired glucose regulation, the overall effects on glycemia are not consistently robust across all populations. Preclinical animal studies indicate that sea buckthorn pulp and seed oils may ameliorate non-alcoholic fatty liver disease (NAFLD), obesity, and dyslipidemia by modulating lipid metabolism and gut microbiota. Its lipid-lowering and anti-inflammatory properties also suggest potential for cardiovascular disease (CVD) risk reduction, though direct clinical evidence for this remains limited.
How it works
Sea buckthorn exerts its effects through a rich array of bioactive compounds, including flavonoids, palmitoleic acid (an omega-7 fatty acid), tocopherols, carotenoids, and phytosterols. These compounds collectively modulate lipid metabolism by reducing the synthesis of triglycerides and enhancing levels of HDL cholesterol. Palmitoleic acid, a key component, is absorbed and incorporated into serum phospholipids in a dose-dependent manner, potentially influencing both glucose and lipid metabolism. Furthermore, sea buckthorn influences the gut–liver axis, contributing to improved lipid profiles and reduced hepatic steatosis through its anti-inflammatory and antioxidant properties.
Side effects
Sea buckthorn supplementation is generally well tolerated, with no serious adverse effects reported in randomized controlled trials. Mild gastrointestinal discomfort is a rare potential side effect. There are no documented significant drug interactions or contraindications in the reviewed literature. However, safety during pregnancy, lactation, and in pediatric populations has not been extensively studied, warranting caution in these groups. Individuals with pre-existing medical conditions or those taking medications should consult a healthcare professional before initiating supplementation.
Dosage
Effective dosages of sea buckthorn in clinical trials vary, typically ranging from 0.5 to 3 grams per day for berry powder or equivalent extracts, and 1–5 mL per day for sea buckthorn oil. The optimal dosage depends on the specific formulation (e.g., seed oil vs. pulp oil vs. whole berry extract) and the desired therapeutic outcome, with higher doses potentially required for significant lipid modulation. The timing of supplementation relative to meals has not been definitively established as critical. However, due to the lipid-soluble nature of many of its key compounds, bioavailability may be enhanced when consumed with fat-containing meals. There are no established upper limits or safety thresholds, but adherence to recommended dosages is advised.
FAQs
Is sea buckthorn effective for lowering cholesterol?
Yes, evidence from meta-analyses supports modest but statistically significant improvements in lipid profiles, including reductions in triglycerides, total cholesterol, and LDL, especially in individuals with dyslipidemia.
Does it help with blood sugar control?
Effects on blood glucose are less consistent and generally small. Some studies show a modest reduction in fasting glucose in individuals with impaired glucose regulation, but overall impact is not robust.
Are there any safety concerns with sea buckthorn?
Sea buckthorn is generally considered safe with minimal reported side effects, primarily mild gastrointestinal discomfort. No significant drug interactions or contraindications have been documented.
How long does it take to see benefits from sea buckthorn?
Most randomized controlled trials observed beneficial effects within 4 to 12 weeks of consistent supplementation, particularly for lipid metabolism improvements.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36043374/ – This systematic review and meta-analysis of 15 RCTs found that sea buckthorn supplementation significantly reduced triglycerides, total cholesterol, and LDL cholesterol, while increasing HDL cholesterol, particularly in individuals with abnormal lipid metabolism. The study highlights high heterogeneity among included trials but provides strong evidence for lipid-modulating effects.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7596 – This source likely refers to the full text or a related publication of the meta-analysis by Geng et al. 2022, reinforcing the findings on sea buckthorn's positive impact on lipid profiles. It details the methodology and statistical analysis supporting the observed reductions in various cholesterol markers.
- https://www.frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2024.1477636/full – This article discusses the broader cardiovascular implications of sea buckthorn, noting its lipid-lowering and anti-inflammatory properties. It suggests potential benefits in CVD risk reduction but emphasizes that direct clinical evidence in this area remains limited, calling for more extensive research.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1067813/full – This preclinical study in mice demonstrated that sea buckthorn oils reduced obesity, dyslipidemia, and liver steatosis, while also modulating gut microbiota. It provides mechanistic insights into how sea buckthorn may ameliorate non-alcoholic fatty liver disease (NAFLD) and metabolic disorders, though human translation requires further investigation.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9763470/ – This source likely provides further details or a related publication to the animal study by Zhao et al. 2022, confirming the findings on sea buckthorn's beneficial effects on lipid metabolism and gut microbiota in a high-fat diet model. It supports the potential for sea buckthorn in managing metabolic disorders.
