Get Your Personalized Supplement StackSupplement Stack Quiz

Watercress Aerial Parts Concentrate

Also known as: Watercress, Cress, Nasturtium, Watercress Aerial Parts, Nasturtium aqueous extract, Nasturtium officinale

Overview

Watercress (*Nasturtium officinale*) is a perennial aquatic plant recognized for its high nutrient and bioactive compound content, specifically polyphenols, glucosinolates, and isothiocyanates. These metabolites contribute to its potential health benefits, such as antioxidant and anti-inflammatory activities. Traditionally consumed in salads and sandwiches, watercress is also available in supplement form. While research on watercress indicates possible advantages, such as cancer risk reduction and cardiovascular health improvement, larger clinical trials are necessary to validate these findings. The current research maturity is moderate, with evidence varying in quality yet pointing towards the plant's health-promoting properties.

Benefits

Watercress demonstrates several health benefits backed by varying levels of evidence. Significant findings include cancer risk reduction associated with lower DNA damage, a potential advantage particularly for smokers. Additionally, it may enhance cardiovascular health by improving lipid profiles and reducing oxidative stress markers. Specific studies have noted reductions in LDL cholesterol and lipid peroxidation after consistent watercress consumption. The clinical significance shows potential improvements in antioxidant status and anti-inflammatory effects; however, further research is needed, particularly randomized controlled studies, to confirm these benefits across diverse populations.

How it works

The beneficial effects of watercress are primarily attributed to isothiocyanates, which modulate various biological pathways, including detoxification and antioxidant defenses. These compounds influence the cardiovascular and immune systems by reducing oxidative stress and improving lipid profiles, thereby potentially lowering the risk of chronic diseases. They are known to interact with cellular enzymes that play crucial roles in detoxification processes, enhancing the body's ability to counteract harmful substances. The efficacy of these compounds can vary based on their bioavailability, which may be affected by the preparation of the plant and individual metabolic differences.

Side effects

Watercress is generally considered safe for most people when consumed in moderation. However, some individuals may experience gastrointestinal upset, such as bloating or diarrhea, particularly at higher doses. Allergic reactions are rare but can occur in sensitive individuals, especially those with allergies to cruciferous vegetables. Additionally, watercress's high vitamin K content may interact with anticoagulant medications, necessitating caution for those on blood thinners. Pregnant or breastfeeding women should consult healthcare professionals before starting supplementation, as safety data in these populations is limited. There are no well-documented rare side effects, though population-specific precautions should be noted.

Dosage

While a specific minimum effective dose for watercress has not been definitively established, studies typically suggest an optimal intake of around 85 grams of raw watercress daily. For those using it as a dietary supplement, it is often recommended to consume it with meals to reduce the likelihood of gastrointestinal discomfort. The maximum safe dose remains undetermined, but excessive consumption may lead to digestive issues. The absorption and efficacy of active compounds may vary based on the form consumed—fresh, raw watercress is believed to yield the highest bioavailability, with no required cofactors identified.

FAQs

Is watercress safe to consume?

Yes, watercress is generally safe when eaten in moderation; however, it may interact with certain medications.

How should watercress supplements be taken?

It is best consumed with meals to minimize digestive discomfort and maximize absorption.

When can I expect to see benefits from watercress?

Benefits may be observed within weeks of consistent supplementation or dietary inclusion.

Is watercress a replacement for medical treatments?

No, it should be part of a balanced diet and lifestyle, not a standalone treatment.

Research Sources

https://www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2022.998755/full – This study discusses the health benefits of watercress, highlighting its antioxidant properties and mechanisms that potentially reduce DNA damage and cancer risk.
https://pubmed.ncbi.nlm.nih.gov/17284750/ – Research demonstrating that watercress consumption may decrease lipid peroxidation and improve cholesterol levels, suggesting benefits for cardiovascular health.
https://www.phcogrev.com/sites/default/files/PhcogRev_2019_13_25_10.pdf – A systematic review indicating the anti-inflammatory and health-promoting effects of watercress, emphasizing its role in reducing oxidative stress.
https://pubmed.ncbi.nlm.nih.gov/33507592/ – A trial showing that watercress supplementation can significantly reduce DNA damage and enhance antioxidant levels in a controlled group of participants.
https://www.researchgate.net/publication/332037542_Can_Medicinal_Properties_of_Watercress_be_Relevant_to_Human_Health_A_Systematic_Review_Based_on_Preclinical_Study_In_vivo – This systematic review compiles various preclinical studies on watercress, outlining potential health benefits while noting the need for further clinical validation.