Blackcurrant Powder
Also known as: Ribes nigrum, black currant, blackcurrant extract, New Zealand blackcurrant
Effective Dosage
392–784 mg/day (bone health); 6 g/day (athletic performance)
What the Science Says
Blackcurrant powder is a freeze-dried whole-fruit supplement made from blackcurrant berries, which are rich in anthocyanins and other bioactive compounds like sarmentosin. Early clinical trials suggest it may slow bone loss in perimenopausal women at 784 mg/day over 6 months, reduce exercise-related lactate buildup in trained athletes, and inhibit an enzyme (MAO-B) linked to improved alertness and reduced mental fatigue. These effects are promising but come from small pilot studies, so larger trials are needed before strong conclusions can be drawn.
What It Doesn't Do
Not proven to boost antioxidant levels in your blood — the pig study found anthocyanins themselves may not be responsible for antioxidant effects. No evidence it builds muscle or burns fat. Anti-inflammatory effects shown only in lab cell cultures, not in humans. Don't expect dramatic performance gains from a short course.
Evidence-Based Benefits
Blackcurrant powder is a freeze-dried whole-fruit supplement made from blackcurrant berries, which are rich in anthocyanins and other bioactive compounds like sarmentosin. Early clinical trials suggest it may slow bone loss in perimenopausal women at 784 mg/day over 6 months, reduce exercise-related lactate buildup in trained athletes, and inhibit an enzyme (MAO-B) linked to improved alertness and reduced mental fatigue. These effects are promising but come from small pilot studies, so larger trials are needed before strong conclusions can be drawn.
Weak EvidenceEffective at: 392–784 mg/day (bone health); 6 g/day (athletic performance)
Source: auto-research
Absorption & Bioavailability
Moderate — anthocyanins are absorbed but slowly, especially when taken with food. Peak plasma levels may be delayed by several hours. The actual bioactive responsible for MAO-B inhibition (sarmentosin) is newly identified and its absorption in humans is not yet well characterized.
Red Flags to Watch For
- Most human trials are very small (13–40 participants), limiting confidence in results
- Effective doses vary widely by health goal — a dose that helps bones (784 mg) is very different from the athletic dose (6,000 mg)
- MAO-B inhibition could theoretically interact with certain medications (e.g., antidepressants, stimulants) — consult a doctor if on these drugs
- Anti-inflammatory data comes only from lab cell studies, not human trials
- Many products on the market contain far lower doses than those studied
Products Containing Blackcurrant Powder
See how Blackcurrant Powder 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