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Improves Athletic Performance
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Cognitive Benefits
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Improves Blood Flow
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Supports Immunity
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Improves Recovery After Exercise
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Manages Inflammation for Tissue Repair
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Supports Training Adaption
IMPROVES ATHLETIC PERFORMANCE
A number of clinical studies have demonstrated New Zealand blackcurrant can improve athletic performance. Many different mechanisms have been investigated including cardiovascular, anti-inflammatory, oxidative stress management, and metabolic improvements.
Braakhuis AJ, Hopkins WG, Lowe TE. Effects of dietary antioxidants on training and performance in female runners. Eur J Sport Sci. 2014;14(2):160-8.
www.doi.org/10.1080/17461391.2013.785597COGNITIVE BENEFITS
A few clinical studies have shown that blackcurrant extract can improve human cognitive function and the inhibition of monoamine oxidase-B and increased monoamine neurotransmitters appears to play a role. Another study demonstrates that blackcurrant may improve self-motivation to adhere to an exercise regime (Lomiwes et al. 2019).
Watson AW, Haskell-Ramsay CF, O’Kennedy D, Cooney JM, Trower T, Scheepens A. Acute supplementation with blackcurrant extracts modulates cognitive functioning and inhibits monoamine oxidase-B in healthy young adults. J Func Food 2015 Aug:17:524-539
www.doi.org/10.1016/j.jff.2015.06.005Watson AW, Scheepens A, Kennedy DO, Cooney JM, Trower TM, Haskell-Ramsay CF. The pharmacodynamic profile of "Blackadder" blackcurrant juice effects upon the monoamine axis in humans: A randomised controlled trial. Nutr Neurosci. 2018 Oct 5:1-10.
www.doi.org/10.1080/1028415X.2018.1525950Lomiwes D, Ha B, Ngametua N, Burr NS, Cooney JM, Trower TM, Sawyer G, Hedderley D, Hurst RD, Hurst SM. Timed consumption of a New Zealand blackcurrant juice support positive affective responses during a self-motivated moderate walking exercise in healthy sedentary adults. Journal of the International Society of Sports Nutrition. 2019 Dec;16(1):1-4.
www.doi.org/10.1186/s12970-019-0300-0IMPROVES BLOOD FLOW
Clinical evidence shows that blackcurrant extract can improve blood flow. It can lower systolic, diastolic, and mean arterial blood pressure; increase cardiac output and stroke volume; decrease total peripheral resistance; maintain forearm blood flow (Barnes et al. 2018; Matsumoto et al. 2005); and increase circulation in the cold (Takenami et al. 2004).
Takenami,E. Kurashige,K.I. Matsumoto, H. Honma,T. Osada, T. Okubo, M. Hamaoka,T. Improvement of cold water immersion induced circulation impairment by blackcurrant extract intake-the investigation on cold constitutional women. J Jap Soc Ther. 2004; 23:194–201.
Matsumoto H, Takenami E, Iwasaki-Kurashige K, Osada T, Katsumura T, Hamaoka T. Effects of blackcurrant anthocyanin intake on peripheral muscle circulation during typing work in humans. Eur J Appl Physiol. 2005 May;94(1-2):36-45.
www.doi.org/10.1007/s00421-004-1279-yBarnes M, Perry B, Hurst R, Lomiwes D. Effects of blackcurrant extract on peripheral blood flow and muscular endurance. Med Sci Sports Ex 2018 May:50(5S):720
www.doi.org/10.1249/01.mss.0000538374.17437.0bSUPPORTS IMMUNITY
New Zealand blackcurrants have been shown to activate the body’s immune defenses. In one study, New Zealand blackcurrant increased circulating neutrophils, the expression of neutrophil surface receptors, and helped maintain the ability of the neutrophils to phagocytose infectious bacteria (Hurst et al. 2019). In another study, 5-weeks supplementation with blackcurrant extract increased levels of IL-10, which was correlated with enhanced antioxidant status (Hurst et al. 2020).
Lyall KA, Hurst SM, Cooney J, Jensen D, Lo K, Hurst RD, Stevenson LM. Short-term blackcurrant extract consumption modulates exercise-induced oxidative stress and lipopolysaccharide-stimulated inflammatory responses. Am J Physiol Regul Integr Comp Physiol. 2009 Jul;297(1):R70-81.
www.doi.org/10.1152/ajpregu.90740.2008Hurst RD, Lyall KA, Roberts JM, Perthaner A, Wells RW, Cooney JM, Jensen DJ, Burr NS, Hurst SM. Consumption of an anthocyanin-rich extract made from New Zealand blackcurrants prior to exercise may assist recovery from oxidative stress and maintains circulating neutrophil function: A pilot study. Front Nutr. 2019 May 29;6:73.
www.doi.org/10.3389/fnut.2019.00073Hurst RD, Lyall KA, Wells RW, Sawyer GM, Lomiwes D, Ngametua N and Hurst SM. 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. Front. Nutr. 2020;7:16.
https://www.frontiersin.org/articles/10.3389/fnut.2020.00016/fullIMPROVES RECOVERY AFTER EXERCISE
The specific health effect proposed for New Zealand blackcurrant is the management of moderate exercise-induced oxidative stress and inflammation which leads to improved exercise recovery. A number of clinical trials have also demonstrated blackcurrant extract can reduce measures of muscle damage and fatigue like creatine kinase and lactate (Hutchison et al. 2016; Willems et al. 2015; Lyall et al. 2009).
Lyall KA, Hurst SM, Cooney J, Jensen D, Lo K, Hurst RD, Stevenson LM. Short-term blackcurrant extract consumption modulates exercise-induced oxidative stress and lipopolysaccharide-stimulated inflammatory responses. Am J Physiol Regul Integr Comp Physiol. 2009 Jul;297(1):R70-81.
www.doi.org/10.1152/ajpregu.90740.2008Dannapfel S, Lowe T, Cummins R. The acute effect of prolonged intense cycling and blackcurrant extract on protein carbonyls in well-trained male cyclists. J Sci Med Sport 12S (2009) S1–S83.
www.doi.org/10.1016/j.jsams.2008.12.166Hutchison AT, Flieller EB, Dillon KJ, Leverett BD. Black currant nectar reduces muscle damage and inflammation following a bout of high-intensity eccentric contractions. J Dietary Suppl. 13(1):1–15, 2016.
https://linkinghub.elsevier.com/retrieve/pii/S1440244008004039Watson AW, Scheepens A, Kennedy DO, Cooney JM, Trower TM, Haskell-Ramsay CF. The pharmacodynamic profile of "Blackadder" blackcurrant juice effects upon the monoamine axis in humans: A randomised controlled trial. Nutr Neurosci. 2018 Oct 5:1-10.
www.doi.org/10.1080/1028415X.2018.1525950Barnes M, Perry B, Hurst R, Lomiwes D. Effects of Blackcurrant extract on peripheral blood flow and muscular endurance. Med Sci Sports Ex 2018 May:50(5S):720
www.doi.org/10.1249/01.mss.0000538374.17437.0bHurst RD, Lyall KA, Roberts JM, Perthaner A, Wells RW, Cooney JM, Jensen DJ, Burr NS, Hurst SM. Consumption of an anthocyanin-rich extract made from New Zealand blackcurrants prior to exercise may assist recovery from oxidative stress and maintains circulating neutrophil function: A pilot study. Front Nutr. 2019 May 29;6:73.
www.doi.org/10.3389/fnut.2019.00073Hurst RD, Lyall KA, Wells RW, Sawyer GM, Lomiwes D, Ngametua N and Hurst SM. 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. Front. Nutr. 2020;7:16.
www.doi.org/10.3389/fnut.2020.00016Manages Inflammation for Tissue Repair
A number of studies show blackcurrant extract speeds the body’s own inflammatory defences toward tissue repair. For example, it appropriately modulates the production of pro and anti-inflammatory or immunomodulatory cytokines like TNF-alpha, IL-6, and IL-10.
Lyall KA, Hurst SM, Cooney J, Jensen D, Lo K, Hurst RD, Stevenson LM. Short-term blackcurrant extract consumption modulates exercise-induced oxidative stress and lipopolysaccharide-stimulated inflammatory responses. Am J Physiol Regul Integr Comp Physiol. 2009 Jul;297(1):R70-81.
https://journals.physiology.org/doi/full/10.1152/ajpregu.90740.2008Hutchison AT, Flieller EB, Dillon KJ, Leverett BD. Black currant nectar reduces muscle damage and inflammation following a bout of high-intensity eccentric contractions. Journal of Dietary Supplements. 13(1):1–15, 2016.
www.doi.org/10.3109/19390211.2014.952864Hurst RD, Lyall KA, Roberts JM, Perthaner A, Wells RW, Cooney JM, Jensen DJ, Burr NS, Hurst SM. Consumption of an anthocyanin-rich extract made from New Zealand blackcurrants prior to exercise may assist recovery from oxidative stress and maintains circulating neutrophil function: A pilot study. Front Nutr. 2019 May 29;6:73.
www.doi.org/10.3389/fnut.2019.00073Hurst RD, Lyall KA, Wells RW, Sawyer GM, Lomiwes D, Ngametua N and Hurst SM 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. Front. Nutr. 2020;7:16.
www.doi.org/10.3389/fnut.2020.00016SUPPORT TRAINING ADAPTATION
New Zealand blackcurrants don’t act as antioxidants in human plasma (Hurst et al. 2019). The management of exercise oxidative stress and inflammation is unlikely to be attributable to the antioxidant properties of the extract and more likely due to blackcurrant activating adaptive defensive pathways in cells and tissues. This potentially occurs through blackcurrant anthocyanins working with exercise to modulate Nrf2-antioxidant response element signalling pathways. Additionally daily consumption of New Zealand blackcurrants over 5 weeks either maintained or enhanced exercise recovery effectiveness, improving anti-inflammatory and immunity measures (Hurst et al. 2020).
Lyall KA, Hurst SM, Cooney J, Jensen D, Lo K, Hurst RD, Stevenson LM. Short-term blackcurrant extract consumption modulates exercise-induced oxidative stress and lipopolysaccharide-stimulated inflammatory responses. Am J Physiol Regul Integr Comp Physiol. 2009 Jul;297(1):R70-81.
www.doi.org/10.1152/ajpregu.90740.2008Dannapfel S, Lowe T, Cummins R. The acute effect of prolonged intense cycling and blackcurrant extract on protein carbonyls in well-trained male cyclists. J Sci Med Sport 12S (2009) S1–S83.
www.doi.org/10.1016/j.jsams.2008.12.166Braakhuis AJ, Hopkins WG, Lowe TE. Effects of dietary antioxidants on training and performance in female runners. Eur J Sport Sci. 2014;14(2):160-8.
www.doi.org/10.1080/17461391.2013.785597Hutchison AT, Flieller EB, Dillon KJ, Leverett BD. Black currant nectar reduces muscle damage and inflammation following a bout of high-intensity eccentric contractions. J Dietary Suppl. 13(1):1–15, 2016.
www.doi.org/10.3109/19390211.2014.952864Hurst RD, Lyall KA, Roberts JM, Perthaner A, Wells RW, Cooney JM, Jensen DJ, Burr NS, Hurst SM. Consumption of an anthocyanin-rich extract made from New Zealand blackcurrants prior to exercise may assist recovery from oxidative stress and maintains circulating neutrophil function: A pilot study. Front Nutr. 2019 May 29;6:73.
www.doi.org/10.3389/fnut.2019.00073Hurst RD, Lyall KA, Wells RW, Sawyer GM, Lomiwes D, Ngametua N and Hurst SM 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. Front. Nutr. 2020;7:16.
www.doi.org/10.3389/fnut.2020.00016
Quick Summary: What the Research Says About New Zealand Blackcurrant
New Zealand blackcurrant isn't just another berry supplement. It's one of the most researched natural pre-workout ingredients available. Current research suggests blackcurrant extract may help you recover faster, maintain blood flow to working muscles, and support your immune system after hard training. All without stimulants. A five-week clinical trial published in Frontiers in Nutrition found that daily blackcurrant use helped the body manage post-exercise inflammation and oxidative stress. Separate research presented at the American College of Sports Medicine observed improved blood flow and muscular endurance, while other studies point to reduced markers of muscle damage like creatine kinase, and maintained immune cell function after exercise. So what’s behind it? Blackcurrants contain anthocyanins, which come in two types. Delphinidins may activate your body's own antioxidant defenses before exercise even begins, while cyanidins provide direct antioxidant support. One trial also found that timed blackcurrant intake may support motivation during exercise. The researched dose is 105–210 mg of anthocyanins, taken 30–60 minutes before you train.
A Unique Berry
New Zealand blackcurrants aren’t just any other berry. This powerful polyphenol superfood delivers enhanced performance and faster recovery thanks to a unique and one-of-a-kind combination of anthocyanins that can’t be found anywhere else in the world.
Blackcurrant Extract Supplement
There's nothing better than eating fresh berries, but they are not always in season or convenient to get. 2before's blackcurrant extract supplement delivers the benefits of natural food in a powder form that tastes great on its own, or blends with your usual pre-workout to make it more effective.
Adaptive Anthocyanins
New Zealand blackcurrants act as a pre-exercise primer to increase plasma oxidative capacity. This triggers your body’s antioxidant and inflammatory defense and recovery systems, so you’re ready to go as soon as your workout begins.
Delphinidins (Pro-oxidant)
Pro-oxidants in 2before switch on your body’s own antioxidant system, helping you to push harder for longer. Taking it 30-60 minutes before exercise helps you reach maximum saturation for optimum cellular priming.
Cyanidins (Anti-Oxidant)
On their own, antioxidants don’t help exercise or recovery —but our unique blackcurrant variety combines antioxidants with pro oxidants, unlocking your extra performance.
Frequently Asked Questions
Blackcurrant may support blood flow, recovery, and immune function after training. New Zealand blackcurrants, specifically, have been studied for their effects on circulation and inflammation management. These include creatine kinase and lactate, both linked to exercise-induced fatigue. Research published in Frontiers in Nutrition studied five weeks of daily blackcurrant extract use and found it supported the management of oxidative stress and inflammation. Another study found it may also support motivation during exercise. Whether you're lifting, running, or training at high intensity, blackcurrants work with your body to support performance and recovery across different types of exercise.
Anthocyanins may help improve athletic performance by priming the body's own antioxidant and recovery systems, even before exercise begins. These natural compounds give blackcurrants their deep purple color. They come in two key types. Delphinidins have pro-oxidant properties that may activate your body's antioxidant pathways, while cyanidins provide direct antioxidant support. This combination may assist recovery from oxidative stress while supporting your immune system. Research presented at the American College of Sports Medicine observed improved blood flow and muscular endurance with blackcurrant extract.
Peer-reviewed research suggests that blackcurrant extract taken before exercise may support recovery, immune function, and blood flow. Randomized control trials show that New Zealand blackcurrants consumed before exercise may assist recovery from oxidative stress. It also supports immune cell function. Daily use over five weeks helped manage inflammation and enhanced recovery. Additional studies have found benefits for circulation and reduced muscle damage, all through non-stimulant pathways.
An effective dose is 105 to 210 mg of blackcurrant anthocyanins, taken 30 to 60 minutes before training. This window allows the active compounds to reach peak levels in your bloodstream as exercise begins. A single sachet of 2before Blackcurrant Pre-Workout delivers 120 mg of anthocyanins, placing it within the researched range. Some benefits can be felt from a single dose, while consistent daily use over a week or more may help build stronger effects over time. Just mix one sachet with water before your session, and you're good to go.
References:
Barnes, Matthew J.1; Perry, Blake G.2; Hurst, Roger D.3; Lomiwes, Dominic3. Effects Of Blackcurrant Extract On Peripheral Blood Flow And Muscular Endurance: 2914 Board #197 June 1 3. Medicine & Science in Sports & Exercise 50(5S):p 720, May 2018.
https://doi.org/10.1249/01.mss.0000538374.17437.0b
Hurst RD, Lyall KA, Wells RW, Sawyer GM, Lomiwes D, Ngametua N and Hurst SM (2020) 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. Front. Nutr. 7:16.
https://doi.org/10.3389/fnut.2020.00016
Lomiwes, D., Ha, B., Ngametua, N. et al. Timed consumption of a New Zealand blackcurrant juice support positive affective responses during a self-motivated moderate walking exercise in healthy sedentary adults. J Int Soc Sports Nutr 16, 33 (2019). https://doi.org/10.1186/s12970-019-0300-0
Hunt JEA, Coelho MOC, Buxton S, Butcher R, Foran D, Rowland D, Gurton W, Macrae H, Jones L, Gapper KS, Manders RJF, King DG. 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. Nutrients. 2021 Aug 21;13(8):2875.
https://doi.org/10.3390/nu13082875