Sea Buckthorn Berry Extract
Also known as: Hippophae rhamnoides L., Sea buckthorn, Seaberry, Sandthorn, Hippophae rhamnoides
Overview
Sea buckthorn (*Hippophae rhamnoides L.*) is a plant native to Europe and Asia, well-regarded for its nutrient-rich berries. As a dietary supplement, it's explored for potential health benefits, particularly in cardiovascular health and metabolic syndrome management. The berries are rich in vitamins, minerals, and bioactive compounds like phytosterols and flavonoids. Research on sea buckthorn is moderately mature, with several studies yielding varying outcomes. While some studies indicate significant effects on lipid profiles, others report minimal impact on other metabolic factors. It is available in various forms, including oil extracts and berry extracts, each potentially offering different benefits. The quality of available evidence is mixed, necessitating cautious interpretation of results.
Benefits
Sea buckthorn supplementation has demonstrated potential benefits in improving lipid profiles. A meta-analysis indicated significant reductions in triglycerides (-0.722 mg/dL, 95% CI: -1.129 to -0.316) and LDL cholesterol (-0.396 mg/dL, 95% CI: -0.755 to -0.037). These effects are more pronounced in individuals with abnormal lipid metabolism. Some research also suggests potential cardiovascular benefits, such as reduced platelet aggregation. However, sea buckthorn does not appear to significantly impact blood glucose, blood pressure, or BMI, which are key components of metabolic syndrome. The effect sizes for lipid profile improvements are moderate but clinically significant in specific populations, with benefits generally observed within weeks to months of consistent supplementation.
How it works
Sea buckthorn's bioactive compounds, including phytosterols and flavonoids, are believed to influence lipid metabolism and cardiovascular health. These compounds may modulate cholesterol synthesis and absorption, potentially leading to improved lipid profiles. Sea buckthorn interacts with the cardiovascular system by potentially reducing platelet aggregation. While the exact molecular targets are not fully understood, they likely involve pathways related to lipid metabolism and platelet function. The bioavailability of sea buckthorn's active compounds can vary depending on the form of supplementation, such as oil versus extract, influencing its effectiveness.
Side effects
Sea buckthorn is generally considered safe when consumed in typical dietary amounts. Common side effects, occurring in more than 5% of users, may include gastrointestinal upset. Uncommon side effects, affecting 1-5% of individuals, can include allergic reactions or skin irritation in sensitive individuals. Rare side effects, occurring in less than 1% of users, are not well-documented but may include severe allergic reactions. Due to its anti-platelet effects, sea buckthorn may interact with anticoagulants, increasing the risk of bleeding. Caution is advised for individuals with bleeding disorders. Pregnant or breastfeeding women should consult healthcare providers before use to ensure safety. It is important to monitor for any adverse reactions when starting sea buckthorn supplementation.
Dosage
Typical doses of sea buckthorn range from 500 mg to 3 g per day, although studies vary widely in dosage, and more research is needed to determine optimal ranges. High doses may increase the risk of gastrointestinal side effects. There are no specific timing recommendations, but consistent daily intake is typical. Oil extracts may be more effective for cardiovascular benefits, while berry extracts might offer broader nutritional benefits. Bioavailability may be influenced by the form of supplementation and individual digestive health. While a balanced diet is recommended, no specific cofactors are required. The maximum safe dose is not clearly defined, so it's important to start with a lower dose and gradually increase as tolerated.
FAQs
Is sea buckthorn safe to take?
Sea buckthorn is generally safe, but monitor for gastrointestinal side effects. Individuals with bleeding disorders or those taking anticoagulants should exercise caution and consult with a healthcare provider.
When is the best time to take sea buckthorn?
There are no specific timing recommendations; consistent daily intake is generally recommended. It can be taken with or without food, depending on individual tolerance.
What results can I expect from taking sea buckthorn?
Improvements in lipid profiles may be noticeable within weeks to months. However, it is not a cure-all for metabolic syndrome; benefits are more specific to lipid metabolism.
Are there any misconceptions about sea buckthorn?
Yes, it's important to understand that sea buckthorn is not a universal solution for all metabolic issues. Its primary benefits are related to improving lipid profiles and potentially supporting cardiovascular health.
What form of sea buckthorn is most effective?
Oil extracts may be more effective for cardiovascular benefits, while berry extracts might offer broader nutritional benefits. The choice depends on the specific health goals.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36043374/ – This meta-analysis of fifteen studies, involving subjects with various health statuses, found that sea buckthorn reduced triglycerides, total cholesterol, and LDL cholesterol, while increasing HDL cholesterol. The study highlights the potential of sea buckthorn in improving lipid profiles, although it notes high heterogeneity among the included studies. Despite the heterogeneity, the findings provide valuable insights into the effects of sea buckthorn on lipid metabolism.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10217465/ – This review article highlights the bioactive compounds in sea buckthorn, such as phytosterols, and their potential efficacy in treating metabolic syndrome. It provides useful background on the composition of sea buckthorn and its potential health benefits. While not a primary research study, it offers valuable context for understanding the mechanisms of action of sea buckthorn's components.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7596 – This citation refers to a study that likely investigates the properties and potential health benefits of sea buckthorn. Further details would be needed to provide a more specific summary, but it likely contributes to the understanding of sea buckthorn's effects on various health parameters. The study's findings would help to assess the overall efficacy and safety of sea buckthorn supplementation.
- https://www.frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2024.1477636/full – This double-blind RCT involving eleven healthy adult males found that sea buckthorn berry oil decreased platelet aggregation without affecting plasma or platelet phospholipid fatty acids. The study suggests a potential cardiovascular benefit of sea buckthorn through its anti-platelet effects. However, the small sample size and specific focus on healthy individuals limit the generalizability of the findings.
- https://www.nutraingredients.com/Article/2017/01/18/sea-buckthorn-study-shows-heart-and-cholesterol-benefits/ – This article reports on a study indicating heart and cholesterol benefits from sea buckthorn supplementation. While specific details of the study are not provided, the article suggests that sea buckthorn may have a positive impact on cardiovascular health and cholesterol levels. Further research would be needed to confirm these findings and determine the underlying mechanisms.