Blackcurrant Extract
Also known as: New Zealand Blackcurrant Extract, NZBC Extract, Ribes nigrum Extract, Blackcurrant Anthocyanins, BCE
Effective Dosage
600 mg/day based on most clinical studies
What the Science Says
Blackcurrant extract is a concentrated source of anthocyanins — the pigments that give blackcurrants their deep purple color. These compounds act as antioxidants and appear to shift the body toward burning more fat (and less carbohydrate) during moderate-to-high intensity exercise, which may help preserve muscle glycogen stores for longer efforts. A meta-analysis of 15 studies found a small but statistically significant increase in fat oxidation during exercise, and one trial found enhanced intramuscular fat breakdown alongside greater glycogen storage at rest. Most studies use 600 mg per day for 7 days before testing.
What It Doesn't Do
Won't reliably improve cycling, rowing, or time-trial performance — multiple well-designed trials found no significant performance gains. Doesn't appear to help during low-intensity exercise. No solid evidence it improves cognitive function. Not a proven muscle recovery solution in humans. Don't expect dramatic results — the fat oxidation shift is real but small.
Evidence-Based Benefits
Blackcurrant extract is a concentrated source of anthocyanins — the pigments that give blackcurrants their deep purple color. These compounds act as antioxidants and appear to shift the body toward burning more fat (and less carbohydrate) during moderate-to-high intensity exercise, which may help preserve muscle glycogen stores for longer efforts. A meta-analysis of 15 studies found a small but statistically significant increase in fat oxidation during exercise, and one trial found enhanced intramuscular fat breakdown alongside greater glycogen storage at rest. Most studies use 600 mg per day for 7 days before testing.
Moderate EvidenceEffective at: 600 mg/day based on most clinical studies
Source: auto-research
Absorption & Bioavailability
Unknown from provided studies — anthocyanin absorption is generally considered moderate and variable between individuals, and the provided papers note that pre-existing metabolic function may influence how much benefit a person gets.
Red Flags to Watch For
- Performance benefits are inconsistent across studies — trained cyclists and rowers showed no significant improvement in multiple trials
- Most research uses a specific New Zealand blackcurrant extract; generic blackcurrant products may not match study results
- Small sample sizes (9–16 participants) in most trials limit confidence in findings
- Effects appear exercise-intensity dependent — no benefit observed during low-intensity exercise
- Individual response varies significantly; those with better baseline metabolic function may see less benefit
Products Containing Blackcurrant Extract
See how Blackcurrant Extract is used in these analyzed products:
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: 2026-04-10