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Dried Plums Extract

Also known as: Prunus domestica, Prunus domestica var. prunus, Dried plums, Prunes

Overview

Dried plums, derived from *Prunus domestica*, are a fruit extract valued for their high fiber and antioxidant content. They are primarily consumed for their potential health benefits, including support for cardiovascular health and bone density. Rich in bioactive compounds like polyphenols, dried plums are available in various forms, including whole dried fruits and concentrated extracts. Research suggests that regular consumption may lead to improvements in cholesterol levels and bone health, particularly in specific populations such as postmenopausal women and individuals with elevated cholesterol. While generally considered safe, moderation is key to avoid gastrointestinal discomfort. The quality of available evidence is moderate, with systematic reviews and meta-analyses supporting certain benefits, but further research is needed to fully elucidate all potential effects.

Benefits

Dried plums offer notable benefits for cardiovascular and bone health. Studies indicate that plum supplementation can reduce total cholesterol and LDL cholesterol levels, especially in individuals with unhealthy lipid profiles. A meta-analysis reported a significant reduction in LDL-c levels (WMD = -11.52 mg/dl; 95% CI -21.93, -1.11). Furthermore, dried plums may enhance bone formation and inhibit bone resorption, potentially improving bone mineral density, particularly beneficial for postmenopausal women. While digestive health benefits are often attributed to their high fiber content, specific studies in this area are limited. The observed effect sizes for LDL reduction are clinically significant, contributing to reduced cardiovascular risk factors. Benefits typically manifest after several weeks of consistent supplementation.

How it works

The bioactive compounds in dried plums interact with lipid metabolism and bone remodeling pathways. Polyphenols may act on enzymes involved in cholesterol synthesis and bone metabolism. In the cardiovascular system, these compounds can influence lipid profiles, reducing LDL cholesterol. In the skeletal system, they promote bone formation and inhibit bone resorption, contributing to improved bone mineral density. The bioavailability of polyphenols from dried plums is generally good, allowing for effective interaction with these biological systems. Dried plums primarily influence the cardiovascular and skeletal systems through these mechanisms.

Side effects

Dried plums are generally safe when consumed in moderation, but potential side effects should be considered. The most common side effects are gastrointestinal issues such as bloating or gas, primarily due to their high fiber content. Allergic reactions are rare but possible. Potential drug interactions exist, particularly with blood thinners, due to the high vitamin K content in dried plums. Individuals with severe gastrointestinal issues should exercise caution. Pregnant or breastfeeding women should consult healthcare providers before using dried plums as a supplement. Excessive consumption may exacerbate gastrointestinal discomfort. No other rare side effects are commonly reported.

Dosage

The optimal dosage of dried plums typically ranges between 50-100 g per day, although studies often use 100 g daily. There is no established minimum effective dose. Excessive consumption may lead to gastrointestinal issues. Dried plum extracts may be more concentrated than whole dried plums, requiring adjusted dosages. No specific timing recommendations exist, but taking them with meals may reduce gastrointestinal side effects. The fiber content may slow the absorption of other nutrients. No specific cofactors are required. It's advisable to start with a lower dose to assess tolerance, especially for individuals with gastrointestinal sensitivity.

FAQs

How should I start taking dried plums?

Begin with a low dose to assess your tolerance, especially if you have gastrointestinal sensitivity. Monitor for any adverse effects and gradually increase the dose as tolerated.

Are dried plums safe to take with other medications?

Consult with a healthcare provider, especially if you are taking blood thinners, due to the high vitamin K content in dried plums. Monitor for any potential interactions.

When is the best time to consume dried plums?

Dried plums can be taken at any time, ideally with meals to minimize potential gastrointestinal discomfort. Consistency is key to observing potential benefits over time.

What results can I expect from consuming dried plums?

You may see improvements in cholesterol levels and bone health over several weeks of consistent consumption. However, dried plums are not a cure-all and should be part of a balanced diet and lifestyle.

Are there any misconceptions about dried plums?

Dried plums are not a cure-all for health issues. They should be part of a balanced diet and lifestyle. While they offer potential benefits, they are not a substitute for medical treatment.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/36721717/ – A systematic review and meta-analysis found that plum supplementation significantly reduces total cholesterol and LDL-c levels in unhealthy individuals. The weighted mean difference for LDL-c was -11.52 mg/dl, indicating a clinically relevant reduction in a key cardiovascular risk factor. This study provides strong evidence for the cholesterol-lowering effects of plum supplementation.
https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.4000 – A review on the effects of plum products on lipid profiles in adults noted reductions in total cholesterol (TC) and LDL but no effect on triglycerides (TG) or high-density lipoprotein (HDL). This suggests that plum consumption may selectively improve certain aspects of lipid profiles, specifically those related to cardiovascular risk. The study highlights the potential of plums as a dietary intervention for managing cholesterol levels.
https://www.mdpi.com/2072-6643/9/4/401 – Animal and cell studies suggest that dried plums enhance bone formation and inhibit bone resorption, potentially improving bone mineral density. These findings indicate a potential mechanism by which dried plums may contribute to bone health. The study supports the use of dried plums as a dietary component for maintaining bone density, particularly in populations at risk of bone loss.
https://onlinelibrary.wiley.com/doi/abs/10.1002/fsn3.4000 – This study investigates the impact of plum products on lipid profiles in adults, revealing reductions in total cholesterol (TC) and LDL levels without affecting triglycerides (TG) or high-density lipoprotein (HDL). These findings suggest that plum consumption may selectively improve certain aspects of lipid profiles, specifically those related to cardiovascular risk. The study underscores the potential of plums as a dietary intervention for managing cholesterol levels.
https://examine.com/research-feed/study/1PMK70/ – This study provides evidence supporting the benefits of dried plum consumption for bone health, particularly in postmenopausal women. The research suggests that dried plums can help improve bone mineral density and reduce the risk of osteoporosis. The findings highlight the potential of dried plums as a natural and effective way to support bone health in this population.