Last verified: 17 days ago
Blackcurrant Powder
Also known as: Ribes nigrum, black currant, blackcurrant extract, BC powder
Evidence under review. — Not yet rated
Berry powder with early evidence for bone support, exercise performance, and mental alertness.
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What it does
Blackcurrant powder is a freeze-dried whole-fruit supplement made from Ribes nigrum berries, rich in anthocyanins and a compound called sarmentosin. Small clinical trials suggest it may slow bone...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
392–784 mg/day (bone health); 6 g/day (athletic performance)
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Found in
What the Science Says
Blackcurrant powder is a freeze-dried whole-fruit supplement made from Ribes nigrum berries, rich in anthocyanins and a compound called sarmentosin. Small clinical trials suggest it may slow bone loss in perimenopausal women at 784 mg/day over six months, reduce blood lactate during exercise at 6 g/day, and inhibit an enzyme (MAO-B) linked to improved alertness and reduced mental fatigue. These are promising early findings, but all studies are small and more research is needed before strong conclusions can be drawn.
What It Doesn't Do
Not proven to boost antioxidant levels in blood — the pig study found anthocyanins themselves may not be responsible for any antioxidant effect. No evidence it builds muscle or burns fat. Don't expect dramatic athletic performance gains from a short course. The anti-inflammatory effects shown so far are from lab cell studies, not human trials.
Evidence-Based Benefits
Slows bone mineral density loss in perimenopausal women at 784 mg/day over six months.
Weak EvidenceEffective at: 784 mg/day
Supporting studies (click to view on PubMed):
Lowers blood lactate during cycling and improves cardiovascular output at rest in trained athletes.
Weak EvidenceEffective at: 6 g/day for 7 days
Supporting studies (click to view on PubMed):
Inhibits MAO-B enzyme activity, linked to increased alertness and reduced mental fatigue.
Weak EvidenceEffective at: No established dose
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Moderate — anthocyanins are absorbed but food and other flavonoids slow the absorption rate. The actual bioactive responsible for MAO-B inhibition may be sarmentosin, not anthocyanins. Metabolites rather than parent compounds may drive some effects.
Red Flags to Watch For
- All human clinical trials are very small (13–40 participants) — results may not hold in larger populations
- MAO-B inhibition could theoretically interact with certain medications (e.g., antidepressants, MAO inhibitors) — consult a doctor if on any such drugs
- Bone health study was a pilot trial in a narrow population (peri/postmenopausal women) — do not generalize to other groups
- Over 1,000 supplement products contain blackcurrant, but most doses and formulations are not validated by clinical research
Products Containing Blackcurrant Powder
See how Blackcurrant Powder is used in these analyzed products:
Frequently Asked Questions
What does Blackcurrant Powder do?
Berry powder with early evidence for bone support, exercise performance, and mental alertness.
What is the effective dose of Blackcurrant Powder?
392–784 mg/day (bone health); 6 g/day (athletic performance)
Is Blackcurrant Powder safe?
All human clinical trials are very small (13–40 participants) — results may not hold in larger populations
What doesn't Blackcurrant Powder do?
Not proven to boost antioxidant levels in blood — the pig study found anthocyanins themselves may not be responsible for any antioxidant effect.
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