Get Your Personalized Supplement StackSupplement Stack Quiz

Plum Extract

Also known as: Prunus salicina, Plum, Dried plum, Prune, Prunus domestica

Overview

Plum extract is derived from fresh or dried plums, fruits belonging to the genus Prunus. Dried plums, commonly known as prunes, are a concentrated form frequently used in supplementation due to their rich content of dietary fiber, polyphenols, antioxidants, and various micronutrients. Traditionally, plum extract has been utilized for its laxative properties to alleviate constipation. Emerging research also highlights its potential benefits for improving lipid profiles, supporting bone health, and possibly contributing to metabolic and cognitive health, primarily attributed to its bioactive compounds. The research maturity for plum extract is moderate, with several randomized controlled trials (RCTs) and systematic reviews, particularly for its effects on lipid metabolism and constipation. Evidence is strongest for these two applications, while other potential benefits, such as those related to bone health and cognitive function, require further robust investigation.

Benefits

Plum extract offers several evidence-based benefits, with the strongest support for its effects on lipid profile and constipation relief. A 2023 systematic review and meta-analysis of nine RCTs demonstrated that plum supplementation significantly reduces LDL cholesterol by approximately 11.5 mg/dL (95% CI: -21.93 to -1.11, p = 0.03) and total cholesterol, particularly in individuals with existing metabolic or lipid abnormalities. This effect is more pronounced with dried plum and interventions lasting longer than 8 weeks, making the LDL reduction clinically relevant for cardiovascular risk reduction. For constipation relief, dried plums have been shown to improve bowel movement frequency and consistency, performing comparably to psyllium fiber. This benefit is observed broadly in adults with functional constipation. Additionally, the polyphenols present in plums may confer potential anti-inflammatory effects, which could indirectly contribute to cognitive and metabolic benefits, although direct evidence specifically for plum extract in these areas is still limited and requires more targeted research. Lipid improvements typically require at least 8 weeks of supplementation, while constipation relief can occur within days to weeks of regular intake.

How it works

Plum extract exerts its primary effects through a combination of its high fiber content and rich profile of polyphenols and antioxidants. The dietary fiber, particularly in dried plums, increases stool bulk and water content, which stimulates bowel motility and promotes regular bowel movements. This mechanism is key to its efficacy in relieving constipation. For cardiovascular benefits, the polyphenols and antioxidants in plum extract are believed to reduce oxidative stress and inflammation, which can positively influence lipid metabolism. While the exact molecular targets are not fully elucidated, it likely involves the modulation of lipid-regulating enzymes and inflammatory cytokines. These compounds may also contribute to potential neuroprotective effects through their anti-inflammatory pathways. The polyphenols in plums have moderate bioavailability, while the fiber primarily acts locally within the gastrointestinal tract.

Side effects

Plum extract is generally considered safe when consumed as a food or supplement for up to 12 months. The most common side effects, occurring in over 5% of users, are gastrointestinal symptoms such as gas, bloating, and diarrhea. These symptoms are typically associated with higher doses or increased intake of dried plums. Uncommon side effects (1-5%) include the potential for intestinal blockage if whole pits are accidentally swallowed, emphasizing the importance of consuming pitted products. Rare adverse events (less than 1%) have not been significantly reported. There are no well-documented drug interactions, but caution is advised for individuals concurrently taking lipid-lowering medications due to the potential for additive effects on cholesterol reduction. Contraindications include avoiding the ingestion of whole pits and exercising caution in individuals with a pre-existing risk of intestinal obstruction. While generally safe for adults, limited data are available regarding its safety in pregnant or lactating women, so consultation with a healthcare professional is recommended for these populations.

Dosage

Effective dosages of plum extract vary, but studies often utilize 50-100 grams of dried plums daily or an equivalent amount of extract for beneficial effects. For both lipid profile improvement and constipation relief, an optimal dosage range is around 50-100 grams of dried plum per day. There is no clearly established maximum safe dose, as gastrointestinal tolerance typically limits the amount that can be consumed without discomfort. Consistent daily intake is recommended for sustained benefits, with lipid improvements generally requiring at least 8 weeks of continuous supplementation to become apparent. Plum extract can be consumed in various forms, including dried plums (prunes), plum juice, or encapsulated extracts. The bioavailability of polyphenols may be enhanced when consumed with meals. No specific cofactors are required for its efficacy.

FAQs

Is plum extract effective for lowering cholesterol?

Yes, plum extract, particularly from dried plums, can significantly reduce LDL and total cholesterol, especially in individuals with elevated levels, with benefits typically observed after 8 or more weeks of consistent use.

Can plum extract relieve constipation?

Yes, dried plums are highly effective for relieving constipation, improving bowel movement frequency and consistency, and performing comparably to other fiber supplements like psyllium.

Are there any safety concerns?

Plum extract is generally safe. The most common side effects are mild gastrointestinal issues like gas, bloating, and diarrhea, especially at higher doses. Avoid swallowing whole pits.

How long does it take to see benefits?

Constipation relief can be relatively quick, often within days to weeks. However, improvements in lipid profiles typically require consistent use for at least 8 weeks to several months.

Is it safe for long-term use?

Based on current evidence, plum extract appears safe for long-term use, with studies supporting consumption for up to 12 months without significant adverse effects.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/36721717/ – This 2023 systematic review and meta-analysis of nine randomized controlled trials investigated the effect of plum supplementation on lipid profiles. It found a significant reduction in LDL cholesterol (WMD = -11.52 mg/dL) and total cholesterol, particularly in unhealthy subjects. The study noted high heterogeneity among trials but concluded that plum supplementation could be beneficial for lipid management, especially with interventions longer than 8 weeks.
https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.4000 – This 2024 systematic review confirmed the benefits of plum products on lipid profiles in adults. It reinforces the evidence base for plum's role in cardiovascular health, aligning with findings from other meta-analyses regarding its ability to improve cholesterol levels, although specific effect sizes were not detailed in the provided summary.
https://journals.sagepub.com/doi/10.3233/NHA-240006 – This 2024 study, while not exclusively on plum extract, explored the effects of polyphenol supplementation on inflammatory markers (IL-6) and cognitive function in elderly overweight adults. It found improvements in memory and executive function, suggesting that the polyphenols present in plums may contribute to similar anti-inflammatory and neuroprotective benefits, warranting further specific research on plum extract.
https://www.webmd.com/vitamins/ai/ingredientmono-1594/plum – This source provides general information on plums and prunes, including their traditional use for constipation relief. It notes that dried plums improve bowel movement frequency and consistency, performing comparably to psyllium fiber, and discusses common side effects such as gas, bloating, and diarrhea, especially with high doses.