Certified Organic Spinach Extract
Also known as: Spinach extract, spinach leaf extract, organic spinach extract, Spinacia oleracea
Overview
Certified Organic Spinach Extract is a concentrated form of spinach leaves, primarily utilized as a dietary supplement for sports performance and muscle health. It is often standardized for its nitrate content, alongside other bioactive compounds like ecdysteroids and antioxidants. The extract works by leveraging its nitrate content to enhance nitric oxide (NO) bioavailability, which is crucial for supporting vascular function and improving muscle performance. Sourced from organically grown spinach, it ensures the absence of pesticides and contaminants. Research on spinach extract is moderately mature, with several randomized controlled trials (RCTs) and at least one systematic review/meta-analysis supporting its efficacy in enhancing physical performance and muscle fitness.
Benefits
Spinach extract offers several evidence-based benefits. A systematic review of 4 RCTs involving 94 adults demonstrated that supplementation with 1–2 g/day significantly improved various physical performance parameters, including endurance and strength, with no reported adverse effects. For older adults, a 12-week double-blind RCT with 45 participants over 50 years showed that 1 g twice daily of spinach leaf extract significantly improved muscle function and quality during strength training, with men experiencing greater increases in lower limb muscle mass. Furthermore, fresh spinach (1 g/kg/day for 14 days) has been shown to increase total antioxidant capacity and mitigate exercise-induced oxidative stress markers in healthy young men, suggesting antioxidant benefits. While some studies report modest improvements in muscle mass, results regarding overall body composition and fat mass are mixed.
How it works
Spinach extract primarily functions through its rich content of dietary nitrates. These nitrates are converted in the body into nitric oxide (NO), a potent vasodilator that enhances blood flow and oxygen delivery to muscles, thereby improving exercise performance and recovery. The extract also contains ecdysteroids, which are plant steroids believed to exert anabolic effects on muscle independent of androgen receptor pathways, potentially contributing to gains in muscle mass and strength. Additionally, the antioxidant compounds present in spinach help reduce oxidative stress and muscle damage post-exercise, aiding in recovery and overall muscle health. The bioavailability of these active compounds, particularly nitrates and ecdysteroids, is influenced by the extraction method and formulation, with aqueous extracts standardized for nitrate content being common.
Side effects
Certified Organic Spinach Extract is generally well-tolerated, with no serious adverse events reported in randomized controlled trials lasting up to 12 weeks. Common side effects are rare, and clinical trials have not documented significant gastrointestinal issues or allergic reactions. There are no known significant drug interactions; however, caution is advised when co-administering with nitrate-sensitive medications (e.g., nitrates for angina) due to potential additive vasodilatory effects. Contraindications include hypersensitivity to spinach or related compounds. Specific populations, such as older adults, have shown benefits without safety concerns in clinical trials, indicating a favorable safety profile across different age groups.
Dosage
Based on current research, the minimum effective dose of standardized spinach extract appears to be around 1 g/day, providing approximately 14 mg of nitrate. Optimal dosing ranges from 1 to 2 g/day, often recommended to be split into two doses (e.g., 1 g twice daily) to maximize benefits for muscle fitness and performance. Doses up to 2 g/day have been safely used for up to 12 weeks without adverse effects, though a maximum safe dose for longer durations has not been clearly established. For consistent muscle fitness effects, daily supplementation over several weeks is required. The extract can be taken with or without meals. It is important to use aqueous leaf extracts standardized for nitrate content, and organic certification ensures purity and absence of contaminants.
FAQs
Is spinach extract safe for long-term use?
Current evidence supports safety for up to 12 weeks of use. Longer-term studies are needed to fully assess its safety profile beyond this duration.
Does it improve muscle mass or just performance?
Evidence suggests improvements in muscle function and quality, with some studies showing increased muscle mass in older men. Effects on body fat are inconsistent.
Can it replace nitrate supplements like beetroot?
Spinach extract is a natural nitrate source that also provides additional antioxidants and ecdysteroids, potentially offering broader benefits compared to beetroot.
Is organic certification important?
Organic certification ensures the absence of pesticides and contaminants, which is important for the safety and overall quality of the spinach extract.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/39991395/ – This systematic review of 4 RCTs (n=94) found that 1–2 g/day of spinach extract significantly improved physical performance parameters like endurance and strength over 7–84 days, with no reported adverse events. The study highlights the potential of spinach extract as a performance enhancer.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11845096/ – This article provides further details on the systematic review by Wen et al. (2025), confirming the positive impact of spinach extract on physical performance and its safety profile across various parameters. It emphasizes the consistency of findings across the included RCTs.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8706266/ – This 12-week double-blind RCT (n=45, adults >50 years) demonstrated that 1 g twice daily of spinach extract improved muscle function and quality during strength training, with greater lower limb muscle mass gains in men. The study supports its use for muscle fitness in older populations.
- https://www.drugs.com/npp/spinach.html – This source provides general information on spinach, including its nutritional profile and potential health benefits. It also touches upon the presence of ecdysteroids and nitrates, which are key active compounds in spinach extract, and their mechanisms of action.
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