Discover the Best Blackcurrant Supplements for Optimal Health
I got my place in the New York City Marathon just 10 weeks out of race day.
This didn’t give me a whole lot of time to gradually build up the runs – and with such a concentrated training period, I knew I had to make sure that I paid close attention to my nutrition, sleep and recovery to prevent injuries and cross that Central Park finish line.
Four runs a week, countless gym sessions and hours upon hours spent in compression boots were just the beginning of what it took to get my body into fighting form.
We all know the importance of a healthy diet, but this becomes all the more so when you’re partaking in high-intensity workouts. Food is fuel, food replenishes what is lost through the sweating process but sometimes it can be hard to get all the nutrients that you need, which is where supplementation comes in.
In my search to optimise my intake, I stumbled across the use of blackcurrants and their reported ability to alter arterial vessel tone for greater oxygen delivery. I knew I had to find out more. So I reached out to Rowan Clift, Training and Nutrition Specialist at AI-based fitness and lifestyle coaching app Freeletics. Here is the lowdown.
What are the benefits of blackcurrant supplements?
Not simply for exercise recovery, Clift reveals that “Blackcurrant supplements offer a wide array of health benefits as blackcurrants are rich in nutrients and bioactive compounds. Blackcurrants are packed with anthocyanins, a type of flavonoid that gives them their deep purple colour”.
- Antioxidant: “These anthocyanins act as powerful antioxidants, protecting cells from oxidative stress and damage caused by free radicals. Regular antioxidant support can reduce inflammation, support healthy ageing, and lower the risk of chronic diseases.
- Vitamin C: Blackcurrants are also rich in vitamin C, with levels significantly higher than oranges. Vitamin C boosts the immune system by supporting white blood cell production and enhancing the body’s ability to fight infections.
- Eye health: Improves blood flow to the eyes and supports retinal health due to their anthocyanin content.
- Cardiovascular health: The anthocyanins in blackcurrants help to improve blood vessel elasticity, reduce blood pressure and improve cholesterol profiles.
- Brain health: Some studies also suggest blackcurrant supplements may benefit brain health by improving memory, focus, and mood. These effects are attributed to their ability to enhance blood flow to the brain and reduce neuroinflammation.
- Recovery: Athletes often use blackcurrant supplements to enhance endurance and speed up recovery. They can help reduce exercise-induced muscle damage and soreness, improve oxygen uptake and support energy metabolism.
- Skincare: There is also evidence to suggest blackcurrant oil, which is rich in GLA, helps maintain skin elasticity, hydration and overall health. It can also reduce symptoms of eczema and dry skin conditions”.
What are the different types of blackcurrant supplements, and which is best?
“Blackcurrant supplements come in various forms, each with unique benefits”, Clift explains. “Blackcurrant oil capsules typically contain oil extracted from blackcurrant seeds, which are rich in essential fatty acids like gamma-linolenic acid (GLA) and alpha-linolenic acid (ALA). This type of supplement is ideal for improving skin, hair and hormonal health, and managing inflammatory conditions”.
However, he continues, “Blackcurrant powder or extract capsules are made from freeze-dried blackcurrant fruit or its extract, retaining anthocyanins, vitamin C and other phytonutrients. These are best for general health, antioxidant support, and immune health”.
Finally, the nutrition specialist highlights blackcurrant liquid extracts, “These tend to be concentrated blackcurrant juice or extract, sometimes fortified with additional nutrients. They are ideal for those who prefer liquid supplements, particularly for immune support or digestive health, or who struggle to take pills”. For quick absorption and taste preferences, liquid extracts may be best suited”.
What are the side effects of blackcurrant supplements?
According to Clift, “While generally safe for most people, blackcurrant supplements can have some side effects. These could include digestive upsets, including mild stomach discomfort, bloating or diarrhoea, especially if taken in high doses. There are also thought to be some blood-thinning effects as blackcurrants may reduce blood clotting due to their ability to enhance blood flow. This could increase the risk of bleeding, particularly for people on blood-thinning medications”.
He cautions too, “Blackcurrant oil contains GLA, which may mildly affect hormone levels. While generally beneficial, it’s best to consult a healthcare provider if you have hormone-sensitive conditions like endometriosis”.
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