Organic Blackcurrent
Also known as: Ribes nigrum, Blackcurrant, Organic blackcurrant
Overview
Blackcurrant (Ribes nigrum) is a dark purple berry native to Europe and Asia. Organic blackcurrant refers to berries grown without synthetic pesticides or fertilizers. It's rich in anthocyanins, flavonoids, vitamin C, and other polyphenols, giving it potent antioxidant and anti-inflammatory properties. Supplementation primarily aims to enhance athletic performance, provide antioxidant support, improve cognitive function, and promote cardiovascular health. It is also being investigated for its effects on the genitourinary system. Research on blackcurrant is moderately mature, with several randomized controlled trials and meta-analyses, particularly focusing on exercise performance and cardiovascular markers. The quality of evidence is mixed but improving, with systematic reviews showing significant effects on exercise performance but limited effects on blood pressure. Blackcurrant is available in various forms, including whole-fruit powder, extracts, and juice concentrates.
Benefits
Blackcurrant supplementation has demonstrated potential benefits, particularly in athletic performance. A meta-analysis of nine RCTs showed a significant improvement in exercise performance, with a standardized mean effect size of 0.45 (95% CI 0.09–0.81, p=0.01), suggesting a moderate positive effect on endurance and power output. However, a systematic review and meta-analysis of four studies found no significant reduction in systolic or diastolic blood pressure. Some evidence suggests antioxidant and cognitive benefits, but these findings are less robust and require further confirmation. Benefits have been primarily studied in healthy adults and athletes, with limited data available for clinical populations. Performance benefits have been observed with supplementation periods ranging from days to weeks, while blood pressure studies typically lasted 6–12 weeks without significant effects.
How it works
The anthocyanins in blackcurrant act as antioxidants, reducing oxidative stress and inflammation, which may enhance muscle function and recovery during exercise. These compounds interact with the vascular endothelium and muscle metabolism, potentially modulating nitric oxide pathways to improve blood flow during exercise. Delphinidin-3-rutinoside is a key active compound. Anthocyanins target oxidative enzymes and inflammatory mediators. While anthocyanins have moderate bioavailability, their absorption can be influenced by the food matrix and gut microbiota. These mechanisms collectively contribute to the observed benefits of blackcurrant supplementation.
Side effects
Blackcurrant is generally regarded as safe, with no serious adverse events reported in clinical trials. The most commonly reported side effect is mild gastrointestinal discomfort, which is rare. There are no well-documented drug interactions, but caution is advised when combining blackcurrant with anticoagulants due to the potential effects of polyphenols on platelet function. There are no established contraindications, but caution is advised for individuals with berry allergies. Limited data are available for pregnant or lactating women and children, so use in these populations should be approached with caution. Overall, blackcurrant supplementation appears to have a favorable safety profile when used as directed.
Dosage
Studies showing performance benefits have used 105–210 mg/day of blackcurrant anthocyanins. The optimal dosage range is around 105–210 mg anthocyanins daily, delivered via whole-fruit powder, extract, or juice concentrate. There is no established upper limit for safe dosage, but doses used in trials up to 210 mg anthocyanins/day have been well tolerated. Supplementation prior to exercise sessions appears beneficial, and chronic supplementation over weeks may enhance effects. Extracts standardized for anthocyanin content are preferred for consistency. Co-ingestion with food may improve bioavailability, and gut microbiota may influence metabolism. No specific cofactors are required for blackcurrant supplementation.
FAQs
Is organic blackcurrant more effective than conventional?
No direct comparative studies exist. The organic status primarily relates to the cultivation method, not necessarily the bioactive content of the berries.
How soon do benefits appear?
Athletic performance improvements can be observed within days to weeks of consistent blackcurrant supplementation.
Is blackcurrant effective for blood pressure?
Current evidence does not support a significant blood pressure-lowering effect with blackcurrant supplementation.
Are there any safety concerns?
Blackcurrant is generally safe, with minimal side effects reported in clinical trials. Mild gastrointestinal discomfort is rare.
Can blackcurrant be combined with other supplements?
It is likely safe to combine blackcurrant with other supplements, but interactions with anticoagulants should be monitored due to potential effects on platelet function.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7251677/ – This systematic review and meta-analysis of nine RCTs on New Zealand blackcurrant found a significant improvement in exercise performance with blackcurrant supplementation (standardized mean effect 0.45, 95% CI 0.09–0.81, p=0.01). The findings support the use of blackcurrant anthocyanins as an ergogenic aid, though the authors note some heterogeneity in study designs and populations, with most studies focusing on healthy adults. The review used Cochrane methods, indicating a high-quality assessment.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9900079/ – This systematic review and meta-analysis of four RCTs (97 participants) assessed the effects of blackcurrant on blood pressure and found no significant effect on either systolic or diastolic blood pressure (p>0.05). The results suggest that blackcurrant does not lower blood pressure in normotensive or mildly hypertensive individuals. The authors acknowledge the small sample size and limited number of studies as limitations.
- https://www.tandfonline.com/doi/full/10.1080/87559129.2022.2162076 – This narrative review highlights blackcurrant's nutrient-rich composition and its potential to improve athletic performance and oxidative stress markers. The review calls for further research on the cognitive and genitourinary effects of blackcurrant consumption. While not a meta-analysis, it provides a descriptive overview of the current research landscape.
- https://www.cureus.com/articles/167286-effect-of-blackcurrant-consumption-on-the-genitourinary-system-a-literature-review – This literature review examines the effect of blackcurrant consumption on the genitourinary system. It provides an overview of the current research in this area, highlighting potential benefits and areas for further investigation. The review suggests that blackcurrant may have a positive impact on genitourinary health, but more research is needed to confirm these findings.
- https://www.ais.gov.au/__data/assets/pdf_file/0020/1000919/36194_Sport-supplement-fact-sheets-fruit-derived-polyphenols.pdf – This fact sheet from the Australian Institute of Sport provides information on fruit-derived polyphenols, including blackcurrant, as a sports supplement. It summarizes the evidence for its use in improving athletic performance and reducing oxidative stress. The fact sheet is a practical resource for athletes and coaches looking to understand the potential benefits of blackcurrant supplementation.
