Black Currant
Best for
Reduce oxidative cell damage
Large effect, needs confirmation · 3.2–600 mg/kg/day for 1–5 weeks · 2 studies , n=29
10 papers · 3 claims · 29 outcomes scored · 3 positive
Outcomes
What black currant actually does, by outcome
Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.
Less oxidative damage to your cell membranes, proteins, and DNA.
Your blood neutralizes oxidants faster, before they damage cells.
| Outcome | Effect | Evidence | Dose | Weeks | Rank |
|---|---|---|---|---|---|
| Reduce oxidative cell damage Large effect, needs confirmation | | 2 RCTs n=29 | 3.2–600 mg/kg | 1–5 wk | #3/30 |
| Increase antioxidant defenses Promising early signal | | 2 RCTs n=65 | 3.2–600 mg | 1–5 wk | #5/41 |
| Strengthen oral antioxidant defense Promising early signal | | 2 RCTs n=65 | 3.2–600 mg | 1–5 wk | #3/34 |
Recommended Black Currant products
Real products that dose Black Currant where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.
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SuperSmart
OptiVision
Well dosed 562.5 mg/day A formulaBrand audit 63/100
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TerraVita
Black Currant Leaf 450 mg
Well dosed 1,350 mg/day A formula -
TerraVita Premium Collection
Blak Currant (Cassis) Leaf 450 mg
Well dosed 1,350 mg/day A formula -
Herbal Terra
Black Currant Sugar Free
Well dosed 3,880 mg/day A formula -
TerraVita Premium Collection
Appetite Improvement Complex 450 mg
Well dosed 1,350 mg/day A formula -
Pure Herbs
Black Currant
Well dosed 2,003 mg/day A formula
Chosen for adequate Black Currant dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.
Risk profile
Adverse events and known drug interactions
Safety events
Co-studied with
Supplements that share evidence with black currant
Sources
- 1. Daily Consumption of an Anthocyanin-Rich Extract Made From New Zealand Blackcurrants for 5 Weeks Supports Exercise Recovery Through the Management of Oxidative Stress and Inflammation: A Randomized Placebo Controlled Pilot Study. (2020) ↑
- 2. Effects of New Zealand blackcurrant extract supplementation on muscle damage, oxidative stress, and inflammatory markers following high-intensity training in elite taekwondo athletes: a randomized, double-blind trial. (2026) ↑
- 3. Individual Responses to Repeated Dosing with Anthocyanin-Rich New Zealand Blackcurrant Extract During High-Intensity Intermittent Treadmill Running in Active Males. (2024) ↑
- 4. Acute Effects of an Anthocyanin-Rich Blackcurrant Beverage on Markers of Cardiovascular Disease Risk in Healthy Adults: A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial. (2025) ↑
- 5. New Zealand blackcurrant extract enhances fat oxidation during prolonged cycling in endurance-trained females. (2018) ↑
- 6. Consumption of New Zealand Blackcurrant Extract Improves Recovery from Exercise-Induced Muscle Damage in Non-Resistance Trained Men and Women: A Double-Blind Randomised Trial. (2021) ↑
- 7. Effects of New Zealand Black Currant Extract on Exercising Substrate Utilization and Postexercise Blood Pressure in Men and Women. (2025) ↑
- 8. Anthocyanins, Anthocyanin-Rich Berries, and Cardiovascular Risks: Systematic Review and Meta-Analysis of 44 Randomized Controlled Trials and 15 Prospective Cohort Studies. (2021) ↑
- 9. The effect of New Zealand blackcurrant on sport performance and related biomarkers: a systematic review and meta-analysis. (2020) ↑
- 10. Blackcurrant (Ribes nigrum) lowers sugar-induced postprandial glycaemia independently and in a product with fermented quinoa: a randomised crossover trial. (2021) ↑
Generated August 14, 2026
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