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Plum Essence

Also known as: Plum, dried plum, prune, Plum essence, Prunus domestica

Overview

Prunus domestica, commonly known as plum, refers to the use of plum-derived products, including fresh plums, dried plums (prunes), and plum extracts, as dietary supplements. These products are rich in a variety of bioactive compounds such as polyphenols, dietary fiber, vitamins, and minerals. Plum supplementation is primarily utilized for its potential to support cardiovascular health, particularly through the improvement of lipid profiles, and for its antioxidant properties. Research, including several randomized controlled trials and meta-analyses, indicates a moderate level of evidence supporting its efficacy, especially in reducing low-density lipoprotein cholesterol (LDL-c) and total cholesterol. The evidence quality is considered good, with consistent findings across multiple studies, although some heterogeneity exists.

Benefits

Plum supplementation offers several evidence-based benefits, predominantly in cardiovascular health. The most significant effect is a consistent reduction in serum low-density lipoprotein cholesterol (LDL-c), with meta-analyses reporting reductions of approximately 11.5 to 12.5 mg/dL compared to controls. This LDL-c reduction is statistically significant and clinically relevant. Plum intake also leads to a decrease in total cholesterol (TC) levels, particularly in individuals with pre-existing conditions like dyslipidemia or metabolic syndrome. These benefits are more pronounced in unhealthy subjects and when using dried plum products. The duration of supplementation also plays a role, with benefits becoming more evident after consistent intake for longer than 8 weeks. No significant effects on triglycerides (TG) or high-density lipoprotein cholesterol (HDL-c) have been consistently observed across studies.

How it works

The beneficial effects of plum supplementation are attributed to its rich content of polyphenols and dietary fiber. These bioactive compounds are believed to modulate lipid metabolism through several mechanisms. They may exert antioxidant activity, which can protect against oxidative stress contributing to cardiovascular disease. Furthermore, plum components may inhibit the absorption of cholesterol in the gut and improve the overall transport and clearance of lipids from the body. It is also hypothesized that these compounds can influence liver enzymes involved in cholesterol synthesis and breakdown, thereby contributing to lower cholesterol levels. The specific form of plum (fresh, dried, or extract) can influence the absorption and bioavailability of these active compounds, with dried plums consistently demonstrating effective lipid-modulating properties.

Side effects

Plum supplementation is generally considered safe, with a low incidence of adverse effects reported in clinical trials and meta-analyses. The most common side effects, though rare, are mild gastrointestinal discomfort, such as bloating or gas, primarily due to the high fiber content of plums. These effects are typically transient and resolve with continued use or a slight reduction in dosage. There are no significant drug interactions or contraindications that have been consistently documented in the scientific literature. However, individuals with known allergies to stone fruits (e.g., peaches, cherries, apricots) should exercise caution and consult a healthcare professional before incorporating plum supplements into their diet. Overall, the safety profile of plum essence is favorable, making it a well-tolerated dietary addition for most individuals.

Dosage

Effective dosages for plum supplementation, particularly for lipid-lowering effects, typically involve the daily consumption of dried plums or equivalent extracts for a minimum duration of 8 weeks. While a standardized exact dosage range is not universally established, studies have commonly used between 50 to 100 grams of dried plums per day. For plum extracts, the dosage should be equivalent to the bioactive compounds found in this range of dried plums, as used in successful randomized controlled trials. There are no specific timing considerations that have been definitively established, but consistent daily intake is recommended to achieve and maintain the observed benefits. It is important to adhere to the dosages used in research to ensure efficacy and safety, and to consult with a healthcare provider for personalized recommendations.

FAQs

Is plum supplementation safe for everyone?

Generally, plum supplementation is safe. However, individuals with allergies to stone fruits should be cautious and consult a healthcare professional before use.

How long does it take to see benefits from plum supplementation?

Lipid improvements, particularly reductions in LDL-c and total cholesterol, are typically observed after 8 weeks or more of consistent daily intake.

Does plum supplementation affect all types of cholesterol?

Plum supplementation primarily lowers LDL-c (bad cholesterol) and total cholesterol. It does not show significant effects on HDL-c (good cholesterol) or triglycerides.

Are dried plums more effective than fresh plums?

Research indicates that dried plums have more consistent and pronounced evidence for their lipid-lowering effects compared to fresh plums.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC9869099/ – This systematic review and meta-analysis of 9 RCTs found that plum supplementation significantly reduced LDL-c by approximately 11.5 mg/dL and total cholesterol in unhealthy subjects after at least 8 weeks. It noted high heterogeneity but confirmed benefits for lipid profiles, with no significant effects on TG or HDL-c.
https://pubmed.ncbi.nlm.nih.gov/36721717/ – This entry refers to the same meta-analysis as the previous source, highlighting its findings on plum supplementation's impact on lipid profiles. It reinforces the conclusion that plum intake can effectively lower LDL-c and total cholesterol, particularly in individuals with metabolic abnormalities.
https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.4000 – This systematic review and meta-analysis investigated the effects of plum products on lipid profiles in adults. It reported a significant reduction in LDL-c with a weighted mean difference of -12.50 mg/dL compared to controls, supporting the role of plums in cardiovascular health despite moderate heterogeneity.
https://onlinelibrary.wiley.com/doi/abs/10.1002/fsn3.4000 – This abstract provides a summary of the systematic review and meta-analysis on plum products and lipid profiles. It confirms the significant LDL-c reduction observed, indicating reliable findings that support the benefits of plum consumption for improving cholesterol levels in adults.