Last verified: 17 days ago
Blackcurrant
Also known as: Ribes nigrum, New Zealand Blackcurrant, NZBC, Black Currant, Blackcurrant Extract, Blackcurrant Anthocyanins
Evidence under review. — Not yet rated
Antioxidant-rich berry. Clinical evidence supports fat burning during exercise and improved blood vessel function.
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What it does
Blackcurrant is a dark berry packed with anthocyanins — the pigments that give it its deep purple color and most of its health effects. In clinical trials, blackcurrant extract (typically 600...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
500-600 mg/day extract based on study doses
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Found in
What the Science Says
Blackcurrant is a dark berry packed with anthocyanins — the pigments that give it its deep purple color and most of its health effects. In clinical trials, blackcurrant extract (typically 600 mg/day) has been shown to increase fat burning during exercise, help spare muscle glycogen, and improve blood vessel function after a high-fat meal. Early research also suggests it may boost blood flow to the brain during mental tasks, potentially supporting focus and working memory.
What It Doesn't Do
Won't replace a healthy diet or exercise routine. No proven weight loss effect on its own. Doesn't improve cardiovascular function during low-intensity exercise. Brain benefits are very early-stage — don't expect a dramatic cognitive boost. Animal obesity data doesn't automatically translate to humans.
Evidence-Based Benefits
Increases fat burning during moderate-intensity exercise in trained adults.
Moderate EvidenceEffective at: 600 mg/day extract
Supporting studies (click to view on PubMed):
Improves blood vessel function and reduces cardiovascular risk markers after a high-fat meal.
Moderate EvidenceEffective at: Anthocyanin-rich beverage (~500 mg polyphenols)
Supporting studies (click to view on PubMed):
Helps preserve muscle glycogen during prolonged exercise by increasing fat use.
Weak EvidenceEffective at: 600 mg/day extract
Supporting studies (click to view on PubMed):
Increases blood flow to the prefrontal cortex during mental tasks in healthy young adults.
Weak EvidenceEffective at: 500 mg total polyphenols as juice
Supporting studies (click to view on PubMed):
May reduce gastrointestinal symptoms during running in the heat.
Weak EvidenceEffective at: NZBC extract (dose not fully specified in abstract)
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Moderate — anthocyanin metabolites (hippuric acid, isovanillic acid) appear in plasma and predict vascular effects, but absorption varies by individual and food matrix
Red Flags to Watch For
- Most exercise studies are small (10–23 participants) — results may not generalize broadly
- Many benefits are acute (single-dose) — long-term chronic effects are not well established
- Fruit-enriched honey formulations can exceed EU acidity limits — not all blackcurrant products are safe or standardized
- Obesity and gut microbiota data come from mouse studies only — do not apply these claims to humans yet
- Products vary widely in anthocyanin content — look for standardized extracts with stated polyphenol levels
Products Containing Blackcurrant
See how Blackcurrant is used in these analyzed products:
Frequently Asked Questions
What does Blackcurrant do?
Antioxidant-rich berry. Clinical evidence supports fat burning during exercise and improved blood vessel function.
What is the effective dose of Blackcurrant?
500-600 mg/day extract based on study doses
Is Blackcurrant safe?
Most exercise studies are small (10–23 participants) — results may not generalize broadly
What doesn't Blackcurrant do?
Won't replace a healthy diet or exercise routine.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25