Get Your Personalized Supplement StackSupplement Stack Quiz

Suma root

Also known as: Sumac, Sicilian sumac, Suma root, Rhus coriaria

Overview

Rhus coriaria, commonly known as Sumac, is a plant native to the Mediterranean and Middle East regions, with its root and fruit traditionally used as a spice and for medicinal purposes. It is recognized for its antioxidant, anti-inflammatory, and potential metabolic effects. Primary applications of sumac supplementation include the management of cardiometabolic parameters such as blood lipids, glucose metabolism, and body weight. Research on sumac is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses focusing on its impact on metabolic health. While some meta-analyses indicate significant improvements in lipid profiles and body weight, results regarding glycemic indices are less consistent. Sumac is typically consumed as an oral supplement in various forms, including powder or extract.

Benefits

Sumac supplementation demonstrates promising evidence for several health benefits, particularly in cardiometabolic health. A 2024 systematic review and meta-analysis of RCTs found that sumac significantly reduced triglycerides, LDL cholesterol, fasting blood glucose, insulin, HbA1c, HOMA-IR, body weight, BMI, and waist circumference, while increasing HDL cholesterol [1]. It also showed a significant reduction in diastolic blood pressure at lower doses (<2 g/day), and systolic blood pressure reduction in individuals with hypertension (≥140 mmHg systolic) [1]. Another systematic review reported positive effects on HDL cholesterol, with longer interventions (>12 weeks) also improving total cholesterol and LDL cholesterol [3]. While some studies suggest benefits on insulin and glucose markers, a 2021 meta-analysis found no significant effects on glycemic indices, indicating that its anti-diabetic potential remains uncertain [2]. The benefits generally appear after several weeks, with more pronounced lipid improvements observed with longer durations (>12 weeks).

How it works

Sumac contains bioactive compounds such as polyphenols, flavonoids, and tannins, which are responsible for its observed health benefits. These compounds exert potent antioxidant and anti-inflammatory effects within the body. By modulating oxidative stress and inflammatory pathways, sumac's constituents are believed to improve insulin sensitivity and lipid metabolism. While the precise mechanisms are still under investigation, sumac's molecular targets likely include enzymes and receptors involved in glucose and lipid homeostasis. The bioavailability of these active constituents may vary depending on the preparation and dosage form, but oral supplementation is the typical route of administration.

Side effects

Overall, sumac supplementation appears to be safe, with no major adverse effects consistently reported in randomized controlled trials included in meta-analyses. Common side effects are not well-documented in the scientific literature but are generally considered to be mild or absent. There are no significant drug interactions or contraindications that have been clearly identified or established. However, it is important to note that there is insufficient data regarding the safety of sumac supplementation in special populations, such as pregnant women, breastfeeding mothers, or children. Therefore, individuals in these groups should exercise caution and consult a healthcare professional before using sumac supplements.

Dosage

Optimal dosing and duration for sumac supplementation are not yet firmly established, as effective doses in studies have varied. Research indicates that doses less than 2 g/day have shown benefits on diastolic blood pressure, while higher amounts have impacted weight and lipid parameters [1]. Interventions lasting longer than 12 weeks tend to yield better improvements in lipid profiles [3]. There is no standardized timing relative to meals, nor have specific formulations (e.g., powder, extract) been definitively linked to superior efficacy. No specific cofactors required for absorption have been identified. Users should consider starting with lower doses and gradually increasing while monitoring effects, ideally under the guidance of a healthcare professional.

FAQs

Is sumac effective for diabetes?

Evidence is mixed; some studies suggest benefits on insulin and glucose markers, but meta-analyses have found no significant glycemic improvements overall, indicating its anti-diabetic potential is uncertain [1, 2].

How long before effects appear?

Benefits on lipids and weight typically manifest after several weeks of supplementation, with longer durations, particularly over 12 weeks, often associated with more pronounced effects [3].

Is it safe?

Sumac is generally considered safe with minimal reported side effects in clinical trials. However, data for special populations like pregnant women or children are insufficient.

Can it lower blood pressure?

Yes, sumac has shown the ability to lower blood pressure, particularly diastolic pressure at lower doses and systolic pressure in individuals with pre-existing hypertension [1].

Research Sources

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1305024/full – This 2024 systematic review and meta-analysis of RCTs found that sumac supplementation significantly reduced triglycerides, LDL cholesterol, fasting blood glucose, insulin, HbA1c, HOMA-IR, weight, BMI, and waist circumference, while increasing HDL cholesterol. It also noted dose-dependent effects on blood pressure, with significant reductions in diastolic pressure at lower doses and systolic pressure in hypertensive individuals. The study highlights sumac's potential for cardiometabolic improvements.
https://pubmed.ncbi.nlm.nih.gov/34365008/ – This 2021 systematic review and meta-analysis investigated the effects of sumac on glycemic indices. It concluded that sumac supplementation had no significant effect on overall glycemic parameters, indicating that its anti-diabetic potential remains inconclusive despite some individual study findings. The study suggests further research is needed to clarify its role in glucose control.
https://pubmed.ncbi.nlm.nih.gov/37864474/ – This 2023 systematic review and meta-analysis focused on the effects of sumac on lipid profiles. It reported positive effects on HDL cholesterol, and with longer intervention durations (over 12 weeks), also observed improvements in total cholesterol and LDL cholesterol. The study supports the use of sumac for lipid management, particularly with extended supplementation periods.