Tangerines
Also known as: Citrus reticulata, Citrus tangerina, Tangerines, Mandarins, Tangor
Overview
Tangerines are a type of small, easy-to-peel citrus fruit known for their sweet flavor and bright orange color. Scientifically classified as *Citrus reticulata* or *Citrus tangerina*, they are rich in essential vitamins like Vitamin C, dietary fiber, and flavonoids, which are powerful antioxidants. Commonly consumed fresh or in juices, tangerines are also available as dietary supplements aimed at enhancing nutrition and supporting health. They are sourced primarily from tangerine trees, primarily found in subtropical and tropical regions. Research on tangerines has shown some promise for health benefits, although studies often focus on the broader category of citrus fruits rather than tangerines specifically. Overall, they hold potential for various health benefits due to their nutrient density and bioactive compounds.
Benefits
Tangerines are associated with several evidence-based health benefits. Notably, they may aid in weight management, as some studies suggest a mean weight loss of 2.3 kg and BMI reduction in supplement users over 12 weeks. For cardiovascular health, tangerine extracts might lower LDL cholesterol and triglycerides effectively. Specific studies indicated significant reductions in triglycerides (mean reduction: -20.3 mg/dL) and improvements in overall lipid profiles. These benefits particularly target overweight and obese individuals, with evidence supporting improvements in metabolic parameters. While the exact mechanisms require further investigation, existing studies provide moderate support for tangerine supplementation for weight and heart health, with effects noticeable within several weeks.
How it works
Tangerines function primarily through their antioxidant properties and influence on metabolic pathways. The flavonoids and antioxidants within tangerines help mitigate oxidative stress, reduce inflammation, and enhance metabolic processes. These compounds are known to interact with various body systems—particularly in cardiovascular health—by improving lipid profiles and vascular function. The presence of nitrates may enhance blood flow and lower blood pressure. Importantly, the bioactive components in tangerines are well-absorbed, particularly when consumed as part of meals, facilitating their beneficial effects on the body.
Side effects
Tangerines and their extracts are largely considered safe for consumption. Most users do not experience adverse effects, although a minority may report gastrointestinal discomfort or mild allergic reactions (1-5%). Severe allergic responses and interactions with certain medications (e.g., blood thinners) are rare but possible. Food allergies are a major risk factor—individuals with severe citrus allergies should avoid tangerines. Special considerations are necessary for pregnant or breastfeeding women due to insufficient safety data in these populations. Overall, tangerines exhibit a favorable safety profile, particularly when taken in moderation.
Dosage
The recommended dosage for tangerine extracts is not firmly established; however, studies frequently use doses ranging from 0.5 to 2 grams per day. An optimal range is typically around 1-2 grams of extract daily, with some studies indicating safe consumption of up to 3 grams. While no specific timing is required, taking supplements with meals can improve absorption. Tangerines are available in various forms—such as capsules, powders, and juices—where powdered forms like Beyond Tangy Tangerine are often favored for their taste and ease of use. Bioavailability may be enhanced when tangerines are consumed alongside fats, as some flavonoids are lipophilic.
FAQs
Are tangerine supplements safe?
Yes, tangerine supplements are generally safe, but individuals allergic to citrus or on certain medications should consult a healthcare provider.
When should I take tangerine supplements?
There is no specific timing for tangerine supplementation, but taking them with meals may enhance absorption.
What results can I expect from tangerine supplements?
You can expect potential weight loss, improved cardiovascular health, and enhanced antioxidant status over several weeks.
Are there any misconceptions about tangerine supplements?
Some people think tangerine supplements are a quick fix for weight loss, but they should complement a balanced diet and lifestyle.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/26317447/ – This study highlights the effects of citrus fruit supplementation on body weight and composition, showing significant decreases in weight and waist size in individuals supplementing with citrus extracts.
- https://academic.oup.com/nutritionreviews/article/82/9/1292/7272715?login=false – A systematic review and meta-analysis indicating that citrus consumption is linked to lower LDL cholesterol and triglycerides, establishing connections between citrus intake and improved cardiovascular health outcomes.