# Celeriac (Apium graveolens var. rapaceum)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/celeriac
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-23
**Evidence Score:** 6 / 10
**Category:** Other
**Also Known As:** Apium graveolens var. rapaceum, celery root, turnip-rooted celery, knob celery, root celery, céleri-rave, apio nabo

## Overview

Celeriac (Apium graveolens var. rapaceum) is a root vegetable containing phthalides and apigenin that may help regulate [blood pressure](/ingredients/condition/heart-health) and glucose metabolism. These bioactive compounds appear to work through vasodilation and improved [insulin sensitivity](/ingredients/condition/weight-management) mechanisms.

## Health Benefits

["\u2022 May support healthy [blood pressure](/ingredients/condition/heart-health): A meta-analysis of 9 RCTs (n=511) found celery preparations significantly reduced both systolic and diastolic blood pressure, with moderate-to-high quality evidence.", "\u2022 May improve fasting blood sugar: Evidence from a meta-analysis (9 RCTs) showed a significant reduction in fasting plasma glucose (SMD -0.80, p=0.046), and a single RCT (n=51) noted a drop from 108.53 to 97.96 mg/dL.", "\u2022 May lower triglycerides: A meta-analysis of 9 RCTs demonstrated a significant reduction in triglyceride levels (SMD -1.18, p<0.001) versus controls.", "\u2022 May improve cholesterol profile: A single RCT (n=51) on hypertensive patients showed celery seed extract significantly reduced total cholesterol and LDL while increasing HDL, though a larger meta-analysis did not find a significant effect on these markers.", "\u2022 May support kidney function markers: Preliminary evidence from one RCT (n=51) suggests celery seed extract can beneficially reduce kidney markers like blood urea nitrogen (BUN) by 3.43 mg/dL."]

## Mechanism of Action

Celeriac's phthalide compounds, particularly 3-n-butylphthalide, promote vasodilation by relaxing smooth muscle cells in blood vessel walls and reducing peripheral vascular resistance. The flavonoid apigenin enhances glucose uptake in muscle cells through GLUT4 transporter activation and may improve pancreatic beta-cell function. These mechanisms collectively support [cardiovascular health](/ingredients/condition/heart-health) and glucose homeostasis.

## Clinical Summary

A meta-analysis of 9 randomized controlled trials (n=511) demonstrated that celery preparations significantly reduced both systolic and diastolic [blood pressure](/ingredients/condition/heart-health) with moderate-to-high quality evidence. The same meta-analysis showed improvements in fasting [blood glucose](/ingredients/condition/weight-management) levels across study participants. However, most research has focused on celery seed extracts rather than celeriac root specifically. Additional clinical trials are needed to establish optimal dosing and confirm these benefits for celeriac consumption.

## Nutritional Profile

Celeriac (raw, per 100g): Energy ~42 kcal, Carbohydrates ~9.2g (of which sugars ~1.6g), Dietary fiber ~1.8g, Protein ~1.5g, Fat ~0.3g. Key micronutrients: Vitamin K1 ~41µg (34% DV), Vitamin C ~8mg (9% DV), Vitamin B6 ~0.17mg (10% DV), Phosphorus ~115mg (9% DV), Potassium ~300mg (6% DV), Magnesium ~20mg (5% DV), Calcium ~43mg (3% DV), Iron ~0.7mg (4% DV), Manganese ~0.16mg (7% DV). Bioactive compounds: Phthalides (notably 3-n-butylphthalide and sedanolide, concentrated ~0.05–0.1% of volatile oil fraction) — the primary compounds associated with vascular smooth [muscle relaxation](/ingredients/condition/sleep) and [blood pressure](/ingredients/condition/heart-health) modulation. Flavonoids including apigenin (~0.2–1mg/100g) and luteolin. Furanocoumarins (psoralen, bergapten) at trace levels (~0.01–0.05mg/100g), relevant for photosensitivity in high-dose supplemental contexts. Polyacetylenes (falcarinol, falcarindiol) with emerging [anti-inflammatory](/ingredients/condition/inflammation) data. Phenolic acids including caffeic acid and chlorogenic acid (~10–30mg/100g total). Bioavailability notes: Phthalides are lipophilic and may have improved absorption with dietary fat. Vitamin K1 bioavailability is moderate (~10–20% from raw vegetable matrix) and enhanced with fat co-ingestion. Fiber is predominantly insoluble, with limited [prebiotic](/ingredients/condition/gut-health) fermentability compared to soluble fiber sources. Cooking reduces Vitamin C content by ~30–50% but has modest effects on phthalide concentrations.

## Dosage & Preparation

Clinically studied doses for celery seed extract capsules are 1.34 g/day for 4 weeks. A meta-analysis reviewed dosages ranging from 10.55 mg to 2250 mg per day for 12 to 84 days. A dose of 750 mg/day of powder from fresh celery was found to be ineffective in one 12-week study. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Celeriac is generally safe when consumed as food, but may cause allergic reactions in individuals sensitive to celery or other Apiaceae family plants. The root contains natural coumarins that could potentially interact with blood-thinning medications like warfarin. Pregnant women should avoid therapeutic doses due to potential uterine stimulant effects, though culinary amounts appear safe. People with kidney disorders should consult healthcare providers before regular consumption due to the vegetable's potassium content.

## Scientific Research

Clinical evidence is primarily based on celery seed extract, not celeriac root itself. A meta-analysis of 9 RCTs (n=511) confirmed that celery supplementation significantly reduces [blood pressure](/ingredients/condition/heart-health), fasting glucose, and triglycerides. A key triple-blind RCT (PMID: 35536382) using 1.34 g/day of celery seed extract echoed these benefits, while another RCT using 750 mg/day of fresh celery powder found no cardiometabolic improvements (PMID: 37701242), indicating that preparation and dosage are critical.

## Historical & Cultural Context

Celery (Apium graveolens) has a history of use in traditional medicine for managing conditions such as hypertension. Modern clinical trials are now investigating these traditional applications, positioning celery-derived products as evidence-based supplements for [cardiovascular](/ingredients/condition/heart-health) and metabolic health.

## Synergistic Combinations

Garlic, Berberine, Omega-3 Fatty Acids, Magnesium

## Frequently Asked Questions

### How much celeriac should I eat for blood pressure benefits?

Clinical studies used celery seed extracts equivalent to 150-300mg daily, but specific dosing for celeriac root hasn't been established. A typical serving of 100-150g cooked celeriac 2-3 times weekly may provide beneficial compounds.

### Can celeriac replace blood pressure medication?

No, celeriac should not replace prescribed blood pressure medications. While studies show promising effects, celeriac should only be used as a complementary approach alongside proper medical treatment and monitoring.

### Does celeriac have more benefits than regular celery?

Celeriac root contains similar bioactive compounds to celery stalks but in different concentrations. The root provides more fiber and potassium, while celery stalks may have higher phthalide content per gram.

### Are there any side effects of eating celeriac regularly?

Most people tolerate celeriac well, but it may cause digestive upset in sensitive individuals due to its fiber content. Those with celery allergies should avoid celeriac completely as cross-reactivity is common.

### How should celeriac be prepared to maximize health benefits?

Light cooking methods like steaming or roasting preserve most beneficial compounds better than boiling. Raw celeriac in salads retains maximum phthalide content, but cooking improves digestibility and nutrient absorption.

### Is celeriac safe to consume during pregnancy and breastfeeding?

Celeriac is generally recognized as safe as a food source during pregnancy and breastfeeding when consumed in normal dietary amounts. However, concentrated celeriac extracts or supplements should be discussed with a healthcare provider before use during these periods, as safety data for supplement forms in pregnant women is limited. As with any dietary change, it is advisable to consult with an obstetrician or midwife before significantly increasing celeriac intake.

### Does celeriac interact with blood pressure or diabetes medications?

Celeriac may have additive blood pressure-lowering and blood sugar-reducing effects when combined with antihypertensive or antidiabetic medications, potentially increasing the risk of hypotension or hypoglycemia. If you are taking medications for blood pressure or blood sugar management and plan to consume celeriac regularly or as a supplement, monitoring by your healthcare provider is recommended. Dose adjustments to medications may be necessary based on individual response.

### What is the difference between eating celeriac root versus celeriac seed supplements?

Celeriac root (the bulb) is a whole food that provides fiber, vitamins, minerals, and phytonutrients in their naturally occurring matrix, while celeriac seed supplements are concentrated extracts that may deliver higher levels of active compounds but lack the fiber and micronutrient diversity of the whole root. Clinical evidence for blood pressure and glucose benefits primarily comes from celery and celeriac extracts or seeds rather than the root alone. The whole root may offer additional digestive and nutritional benefits due to its fiber content, whereas seed extracts provide more targeted bioactive concentration.

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*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
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