Dried Black Currant
Also known as: Black currant, Blackcurrant, Dried black currant, Ribes nigrum
Overview
Dried black currant, derived from the fruit of Ribes nigrum, is a dietary supplement rich in polyphenols, particularly anthocyanins. It is primarily utilized for its antioxidant properties, potential cardiovascular support, and its emerging role in enhancing athletic performance. Research on black currant is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews available, especially concerning its effects on exercise and cardiovascular health. The quality of evidence is generally good, often involving placebo-controlled RCTs and meta-analyses. While some benefits, like athletic performance enhancement, are supported by consistent findings, other outcomes, such as blood pressure reduction, show inconsistent or limited effects. It is commonly consumed in various forms, including extracts and powders, standardized for anthocyanin content.
Benefits
Black currant supplementation offers several potential benefits, with varying strengths of evidence: * **Athletic Performance:** There is moderate to good evidence supporting a small but statistically significant improvement in sport performance. A systematic review and meta-analysis of 9 RCTs found that black currant supplementation improved performance with a standardized mean difference of 0.45 (95% CI 0.09–0.81; p=0.01). Effective doses typically range from 105 to 210 mg of total blackcurrant anthocyanins taken prior to exercise. This benefit is attributed to enhanced blood flow and reduced oxidative stress during physical activity. * **Cardiovascular Health:** Evidence regarding black currant's effect on blood pressure is mixed and largely inconclusive. Some RCTs using doses around 600 mg of blackcurrant extract or juice showed no significant impact on systolic or diastolic blood pressure over 6 to 12 weeks. Therefore, its role in blood pressure management is not clearly established, and more robust research is needed to confirm any consistent cardiovascular benefits. * **Other Potential Benefits:** Limited data exist on black currant's effects on oxidative stress markers and cognitive function. Current evidence is insufficient to draw definitive conclusions regarding these potential benefits, and further research is required.
How it works
The primary active compounds in black currant are anthocyanins, which are potent polyphenols known for their antioxidant and anti-inflammatory properties. These compounds are believed to exert their effects by enhancing endothelial function, leading to improved blood flow. This vasodilation, particularly in muscle tissue, may contribute to the observed improvements in exercise performance by optimizing oxygen and nutrient delivery and waste removal. Anthocyanins may also modulate nitric oxide pathways and reduce oxidative stress, further supporting vascular health and cellular function. While the exact molecular targets are still under investigation, the overall mechanism involves the protective and regulatory actions of these bioactive compounds within the body. The bioavailability of anthocyanins can vary depending on the specific formulation and co-ingested nutrients.
Side effects
Black currant supplementation is generally considered safe and well-tolerated. Clinical studies, including randomized controlled trials, have reported no significant adverse effects. Side effects, when they occur, are rare and typically minor. There are no major drug interactions or contraindications that have been consistently documented in high-quality research. This favorable safety profile makes black currant a suitable supplement for most individuals. However, as with any supplement, individuals with pre-existing medical conditions or those taking other medications should consult a healthcare professional before starting supplementation to ensure there are no unforeseen interactions or contraindications specific to their health status.
Dosage
For athletic performance enhancement, the effective dosage of black currant ranges from 105 to 210 mg of total anthocyanins. This dose is typically administered shortly before exercise to maximize its ergogenic effects. For other potential health benefits, such as cardiovascular support, study dosages have varied widely, from 250 mg of juice to 700 mg of extract daily. However, consistent efficacy for these indications has not been demonstrated at any specific dose. The optimal dosing for purposes other than athletic performance remains undefined due to limited and inconsistent evidence. It is important to note that the efficacy is often linked to the anthocyanin content, so consumers should look for products standardized for this active compound. There are no established upper limits or safety thresholds, but adherence to studied doses is recommended.
FAQs
Is dried black currant effective for improving exercise performance?
Yes, evidence supports a small but significant benefit in sport performance, particularly with doses of 105-210 mg of anthocyanins taken before exercise.
Does black currant lower blood pressure?
Current evidence is inconclusive; most randomized controlled trials show no significant or consistent effect on blood pressure.
Is black currant supplementation safe?
Yes, black currant is generally considered safe with no major side effects or drug interactions reported in controlled clinical trials.
What are the active compounds in black currant?
The primary active compounds are anthocyanins, which are polyphenols responsible for its antioxidant and anti-inflammatory properties.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/32460873/ – This systematic review and meta-analysis of 9 RCTs found that blackcurrant anthocyanins significantly improved sport performance (SMD 0.45, p=0.01) with effective doses of 105-210 mg anthocyanins. It also reported no significant side effects, highlighting the ergogenic potential and safety of black currant for athletes.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9900079/ – This systematic review on cardiovascular effects indicated that multiple RCTs, using various doses of blackcurrant, showed no consistent blood pressure lowering effect. The findings suggest limited cardiovascular benefit in normotensive or mildly hypertensive adults, despite varying sample sizes and study durations.
- https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076 – This narrative review supports blackcurrant's potential to improve high-intensity exercise performance, attributing it to antioxidant and vasodilatory mechanisms. However, it emphasizes the need for more large-scale randomized controlled trials to definitively confirm these findings and further elucidate the mechanisms of action.