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Blackcurrant

Supplement botanical general nutrition
Aka: Ribes nigrum, cassis anthocyanins
Not medical advice. Check with your doctor or pharmacist before you start, stop or change the timing of anything you take.
How to use
What it’s for
A small pooled effect on sport performance in 9 trials
When to take
The pooled trials dosed anthocyanins before exercise
Pros & cons
Pros
  • 9 pooled trials, sport performance smd 0.45, p = 0.01
  • The effective range was 105-210 mg anthocyanins
  • The review reported no known detrimental side effects
Cons
  • Blood pressure did not move in four pooled trials
  • Too few studies to say how the effect works
  • Sport data are new zealand blackcurrant only
Sources
  1. The effect of New Zealand blackcurrant on sport performance and related biomarkers: a systematic review and meta-analysis (Braakhuis, Somerville & Hurst, JISSN 2020) · read 2026-08-27
    what it says
    “There was an improvement in sport performance when supplementing with blackcurrant, 0.45 (95% CI 0.09-0.81, p = 0.01). The effective dose appears to be between 105 and 210 mg of total blackcurrant anthocyanins, prior to exercise.”
  2. The effect of New Zealand blackcurrant on sport performance and related biomarkers (Braakhuis et al., JISSN 2020) — limitations and conclusion · read 2026-08-27
    what it says
    “There were insufficient studies reporting oxidative markers, cognitive effects or biomarkers, and/or side effects to comment on the mechanism of action … a small, but significant, effect on sport performance, with no known detrimental side effects.”
  3. The Effects of Blackcurrant and Raspberry Consumption on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials (Nikparast et al., Clin Nutr Res 2023) · read 2026-08-27
    what it says
    “pooled analysis of four clinical trials indicated that blackcurrant consumption did not reduce SBP (WMD, -1.46; 95% CI, -6.62 to 3.7; p = 0.579), and DBP (WMD, -2.09; 95% CI, -4.38 to 0.20; p = 0.07)”
  4. HSA — Guidelines on Prohibited and Restricted Ingredients in Health Supplements and Traditional Medicines, GL-CHPB-1-012 Rev. No. 001 (Oct 2025), Annex A and Annex B — read from the cached PDF text on disk · read 2026-08-27
    what it says
    “The objective of this guideline is to highlight the substances of concern when used in HS and TM and is not meant to be an exhaustive list.”
  5. HSA — Health Supplements Guidelines, GL-CHPB-3-001 Rev. No. 020 (January 2026), Tables 4 and 5 (vitamins and minerals limits) — read from the cached PDF text on disk · read 2026-08-27
    what it says
    “HS for use by the general adult population should not contain vitamins and minerals exceeding the stipulated limits stated in Tables 4 and 5.”
  6. iHerb Singapore — Herbs category index, checked for a blackcurrant / cassis / Ribes sub-category (none exists; /c/black-currant, /c/blackcurrant, /c/black-currant-oil, /c/black-currant-extract and /c/currant all return 404) · read 2026-08-27
    what it says
    “Bacopa … Bilberry … Black Cohosh … Black Seed … Black Walnut Supplements … Blueberry Supplement … Boswellia … Burdock Root”
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Updated 2026-08-29. Every line above traces to a numbered source. Kozen-X is not a medical device and does not give medical advice. It lists what published sources have written down — nothing more. A pair not listed is unrecorded, not cleared. Before you start, stop or re-time anything, talk to your doctor or pharmacist.