Anthocyaninsare a group of bioactive pigments naturally found in many fruits and vegetables.
They haveantioxidantbenefits, which may can help decrease inflammation.
A diet rich in anthocyanins may reduce the risk of heart disease and some types of cancer.
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Research suggests that anthocyanins may also improve cognition in older adults and boost insulin resistance in people with diabetes.
That means some supplement products may not contain what the label says.
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What Are Anthocyanins?
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Polyphenols are found in many plant foods and contain various health benefits.
No supplement is intended to treat, cure, or prevent disease.
Anthocyanins continue to be researched for many other health conditions.
Below is a look into some of the research on anthocyanins.
Heart Disease
Some research suggests that anthocyanins may reduce the risk of heart disease.
A 2021 review on the effect of anthocyanin-rich berries on heart disease showed promising results.
The review included 44 studies and evaluated anthocyanin-rich berries such as cranberries,blueberries, bilberries, and blackcurrants.
Anthocyanins are also believed to have potential blood pressurelowering effects.
However, study results have been mixed, which means anthocyanins may help lowerblood pressureonly in some cases.
However, the evidence to back up these findings was of low quality.
This was demonstrated in colon, bladder, breast, and thyroid cancer cells, among others.
Another lab study showed anthocyanins may be beneficial in pancreatic cancer.
These findings could have big implications for pancreatic cancer treatment, but human studies need to be conducted first.
Animal studies have had similar results, yet human trials on anthocyanins and cancer remain limited.
One small human study looked at the effect of anthocyanins on colon cancer.
More research is certainly needed in this area.
This is especially true with respect to anthocyanins and the prevention of cancer.
Diabetes
There is research that suggests anthocyanins may be beneficial for diabetes management.
By the end of the study, those taking anthocyanins had decreased fastingblood sugar.
In another study performed onwomen with diabetes, intake of anthocyanins was associated with lower levels of inflammation.
This study also found an association between a high intake of anthocyanin-rich foods and improved insulin resistance.
GIP helps increase the amount of insulin the pancreas produces.
However, more research is needed to determine the exact benefits of anthocyanin-rich berries in diabetes management.
Larger and better-designed studies on the subject certainly are needed.
A 2023 study found positive effects of anthocyanin supplementation in older people at increased risk of dementia.
What Are the Side Effects of Anthocyanins?
For this reason, you’d be smart to take a food-first approach to the intake of anthocyanins.
Supplements containing high doses of anthocyanins may be more likely to cause mild or severe side effects.
However, anthocyanins are generally considered safe, especially when consumed through food.
In the few cases where side effects have occurred, they have mostly been mild.
Reported side effects includeeczemaandgastrointestinal (stomach) upset.
Despite this belief, there are still no reports of severe side effects triggered by anthocyanins.
Reports of anthocyanin toxicity oroverdosehave not been made.
Anthocyanins have also been labeled as having low to no toxicity.
To avoid all side effects, choose to obtain anthocyanins through food.
Precautions
Anthocyanins are thought to be safe when consumed through food.
Even in supplement form, anthocyanins are generally considered safe.
However, the safety of anthocyanin supplements in certain populations has not been established at this time.
Dosage: How Much Anthocyanins Should I Take?
When it comes to anthocyanin supplements, there are no guidelines for recommended dosage.
More research is needed to establish safe dosage information for all people.
There is also no Dietary Reference Intake (DRI) for anthocyanins from food.
However, this recommendation applies to anthocyanins from grape skin extracts, not anthocyanins in general.
The committee found this to be a safe, nontoxic dose.
If necessary, your healthcare provider can help determine the right anthocyanin dose for you.
Interactions
Anthocyanins may interact with certain nutrients and medications.
Anthocyanins may also affect enzymes or transporters needed to metabolize certain medications.
Unfortunately, anthocyanin interactions are not well-documented or understood.
It is also important that you carefully read the ingredients list and nutrition facts panel of a supplement.
Similar Supplements
Various supplements have been researched for similar uses to anthocyanins.
These include:
Talk with your healthcare provider about which supplement is best for you.
A food-first approach to anthocyanins ensures better absorption and utilization of nutrients.
However, supplements may be necessary in certain cases.
you might also buy berry-based, anthocyanin-rich dietary supplements.
Anthocyanin Supplements
Anthocyanin supplements are mostly available as various berry extracts.
These may come in the form of capsules, soft gels, tablets, or gummies.
Anthocyanins are rich in antioxidants and other bioactive ingredients that may offer health benefits.
If you’re thinking about taking an anthocyanin supplement, talk with your healthcare provider first.
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