Best blackcurrant supplements for exercise recovery and overall health

I got my place in the New York City Marathon just 10 weeks out of race day.

This didn’t give me a whole lot of time to gradually build up the runs – and with such a concentrated training period, I knew I had to make sure that I paid close attention to my nutrition, sleep and recovery to prevent injuries and cross that Central Park finish line.

Four runs a week, countless gym sessions and hours upon hours spent in compression boots were just the beginning of what it took to get my body into fighting form.

We all know the importance of a healthy diet, but this becomes all the more so when you’re partaking in high-intensity workouts. Food is fuel, food replenishes what is lost through the sweating process but sometimes it can be hard to get all the nutrients that you need, which is where supplementation comes in.

In my search to optimise my intake, I stumbled across the use of blackcurrants and their reported ability to alter arterial vessel tone for greater oxygen delivery. I knew I had to find out more. So I reached out to Rowan Clift, Training and Nutrition Specialist at AI-based fitness and lifestyle coaching app Freeletics. Here is the lowdown.

What are the benefits of blackcurrant supplements?

Not simply for exercise recovery, Clift reveals that “Blackcurrant supplements offer a wide array of health benefits as blackcurrants are rich in nutrients and bioactive compounds. Blackcurrants are packed with anthocyanins, a type of flavonoid that gives them their deep purple colour”.

What are the different types of blackcurrant supplements, and which is best?

“Blackcurrant supplements come in various forms, each with unique benefits”, Clift explains. “Blackcurrant oil capsules typically contain oil extracted from blackcurrant seeds, which are rich in essential fatty acids like gamma-linolenic acid (GLA) and alpha-linolenic acid (ALA). This type of supplement is ideal for improving skin, hair and hormonal health, and managing inflammatory conditions”.

However, he continues, “Blackcurrant powder or extract capsules are made from freeze-dried blackcurrant fruit or its extract, retaining anthocyanins, vitamin C and other phytonutrients. These are best for general health, antioxidant support, and immune health”.

Finally, the nutrition specialist highlights blackcurrant liquid extracts, “These tend to be concentrated blackcurrant juice or extract, sometimes fortified with additional nutrients. They are ideal for those who prefer liquid supplements, particularly for immune support or digestive health, or who struggle to take pills”. For quick absorption and taste preferences, liquid extracts may be best suited”.

What are the side effects of blackcurrant supplements?

According to Clift, “While generally safe for most people, blackcurrant supplements can have some side effects. These could include digestive upsets, including mild stomach discomfort, bloating or diarrhoea, especially if taken in high doses. There are also thought to be some blood-thinning effects as blackcurrants may reduce blood clotting due to their ability to enhance blood flow. This could increase the risk of bleeding, particularly for people on blood-thinning medications”.

He cautions too, “Blackcurrant oil contains GLA, which may mildly affect hormone levels. While generally beneficial, it’s best to consult a healthcare provider if you have hormone-sensitive conditions like endometriosis”.

Shop the best blackcurrant supplements below

Naturalma Blackcurrant (Ribes nigrum) Mother Tincture Liquid Extract Drops

Slipping this supplement into your diet could not be easier - and that is down to its drop applicator. The liquid tincture is made entirely from natural blackcurrant - 200mg to be precise - and free from any artificial sugars, preservatives or colouring. This means the flavour is quite strong but also that it’s pure. The reviewers praise it for being a natural antihistamine.

Buy now £15.99, Amazon

BRIX Freeze Dried Blackcurrants

BRIX has freeze-dried blackcurrants so you can maximise the good stuff - aka all those healthy vitamins, minerals and antioxidants. Enjoy as a tasty snack for a nutrient-rich option that is gluten-free, vegan and packed full of immune-boosting properties. You can also use them during the cooking process where some fans have incorporated into a crumble.

Buy now £9.99, Amazon

Higher Nature Astaxanthin & Blackcurrant Concentrated Blackcurrant Fruit Extract

This antioxidant-rich supplement from Higher Nature is designed to support healthy skin and eyes. It sets the named ingredient blackcurrant with astaxanthin and combined they create a powerful plant-based blend that is lauded for its ability to bring elasticity and more hydration to the skin and protect from UV rays and free radicals.

The reviews speak for themselves with one claiming that the beginnings of cataracts gradually disappeared after taking one of these supplements daily. Another praises its ability to protect the skin after being allergic to typical SPFs.

Buy now £20.90, Amazon

CurraNZ New Zealand Blackcurrant Anthocyanin Extract Supplement

New Zealand-grown blackcurrants power this supplement from CurraNZ that was created to be consumed pre and post-workout to improve performance and endurance. This is because it aids recovery and prevents DOMS (delayed onset muscle soreness).

What’s more, due to the sunlight, the premium plant is then packed with a high concentration of anthocyanin that protects against external aggressors and offers the same benefits to you.

Buy now £22.51, Amazon

Cytoplan Blackcurrant Seed Oil

In each of these capsules from Cytoplan, you will find GLA, an essential fatty acid that is rich in omega-6. The contents have been cold-pressed to preserve the nutrients and ensure that they can be effectively used by the body. There are many benefits to consuming Blackcurrant Seed Oil, one of which is to help balance female hormones.

Buy now £15.40, Cytoplan

Invivo Bio.Me Essential

Gut health is the name of the game with this supplement where Invivo has carefully selected its ingredient line-up to support its microbiome and assist in digestion.

It’s a plant-based concoction that includes polyphenols-rich botanicals like chamomile, lemon balm and ashwagandha and the trademarked bitter orange-derived MicrobiomeX. There is also blackcurrant, which is another one of many polyphenol-rich prebiotics.

Buy now £38.69, Healf

Thorne Collagen Plus

As our collagen levels naturally decline as we get older, beauty lovers everywhere are on the hunt for ways to replenish their resources as the protein is key for skin, hair and nail health. To support this, Thorne has formulated this supplement filled with collagen peptides to encourage skin elasticity and strength.

There is MitoHeal within that contains a potent hit of red and black currants, which have been selected for their ability to improve the appearance of fine lines and wrinkles. Other ingredients like HydroPeach from Japanese peaches and NAD+-stimulating nicotinamide riboside (NR) make this stand out from the crowd.

Buy now £58.04, Healf