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Moderate evidencePhysical performance

Blackcurrant Extract

Anthocyanin-rich New Zealand blackcurrant extract has one of the better-replicated metabolic effects in sports supplements — it shifts fuel use toward fat during exercise — but translation into actual performance gains is small and inconsistent.

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What the science says

  • Shifts exercise fuel use toward fat oxidation Moderate evidence

    A 2026 meta-analysis of 15 controlled trials (226 participants) found blackcurrant extract increased fat oxidation during exercise by 0.042 g/min (p < 0.001) and decreased carbohydrate oxidation by 0.099 g/min (p = 0.012). The effect is real but small in absolute terms and varies with training status, sex, dose and duration of intake.

  • Improves sports performance Limited evidence

    A systematic review of 21 randomized crossover trials found a small-to-moderate mean effect on performance (d = 0.44), largest in intermittent and team-sport tasks with repeated high-intensity efforts (d ≈ 0.6). Effects in endurance cycling were smaller and variable, absent under hypoxia, and small or inconsistent for continuous running, walking and neuromuscular tasks. Certainty of evidence for performance was rated low.

  • Speeds recovery from muscle damage and lowers blood pressure Limited evidence

    Individual RCTs report improved recovery of muscle function after eccentric exercise and greater post-exercise hypotension after moderate-intensity work. These are single small trials, and a meta-analysis of blackcurrant and raspberry intake found no robust blood-pressure benefit at rest.

Dosage & safety

Studied doseThe standard protocol is 600 mg/day of New Zealand blackcurrant extract (about 105 mg anthocyanins), taken for 7 days before an event or roughly 2 hours before a single session. 300 mg/day is frequently ineffective in the same protocols, and 900 mg/day has not shown clear additional benefit — the dose-response is not linear.
SafetyVery well tolerated; no serious adverse effects reported across the trial literature. Do not confuse blackcurrant fruit extract (anthocyanins) with blackcurrant seed oil (gamma-linolenic acid) — different product, different evidence. Anthocyanins show mild antiplatelet activity in vitro, so a theoretical caution applies with anticoagulants and around surgery. Not prohibited by WADA. No data in pregnancy at supplemental doses.

How to take it

TimingTake it daily for 7 days before an event, or roughly 2 hours before a single session.
With food?Either way.
Worth knowingBlackcurrant fruit extract is not blackcurrant seed oil — the seed oil is a GLA product with entirely different evidence.

Interactions

With medications

  • anticoagulants and antiplatelet drugs

    Anthocyanins show mild antiplatelet activity in vitro. mention it to your prescriber and stop before surgery

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does blackcurrant extract improve sports performance?

Blackcurrant extract has a small-to-moderate effect on performance in a review of 21 crossover trials, largest in intermittent and team-sport tasks, but certainty is low (limited evidence). Effects in endurance cycling and continuous running were smaller or inconsistent.

Does blackcurrant extract increase fat burning during exercise?

Yes, modestly: a 2026 meta-analysis of 15 trials found New Zealand blackcurrant extract increased fat oxidation during exercise by 0042 g/min (moderate evidence). The effect is real but small in absolute terms and varies with training status, sex and dose.

How much blackcurrant extract should I take before exercise?

The standard protocol is 600 mg/day of New Zealand blackcurrant extract (about 105 mg anthocyanins), for 7 days before an event or roughly 2 hours before a single session. 300 mg/day is frequently ineffective, and 900 mg/day has not shown clear additional benefit.

Is blackcurrant extract the same as blackcurrant seed oil?

No: blackcurrant fruit extract supplies anthocyanins, while blackcurrant seed oil is a gamma-linolenic acid (GLA) product with entirely different evidence. Blackcurrant extract is very well tolerated and not prohibited by WADA.

Scientific references

Where to buy

Swanson Vitamins, Black Currant Extract, 200 mg, 30 Veggie Caps

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