Hermetica Superfood Encyclopedia
The Short Answer
Cyanidin-3-glucoside (C3G) is an anthocyanin polyphenol that provides potent antioxidant protection through its ability to neutralize free radicals and reduce oxidative stress. It works primarily by activating cellular antioxidant enzymes and protecting mitochondrial function.
CategoryExtract & Compound
GroupCompound
Evidence LevelModerate
Primary Keywordcyanidin-3-glucoside benefits
Synergy Pairings4
Cyanidin-3-Glucoside (C3G) — botanical close-up
Health Benefits
Cyanidin-3-Glucoside (C3G) is a potent antioxidant that protects cells from oxidative damage, helping to prevent chronic diseases. Its action supports overall cellular health. - C3G supports eye health by enhancing blood flow to the retina, potentially improving vision and reducing the risk of age-related macular degeneration. - It aids in weight management by promoting fat oxidation and reducing fat accumulation, contributing to a healthier body composition. - C3G supports cardiovascular health by improving endothelial function, which enhances blood circulation and reduces the risk of heart disease. - It promotes anti-inflammatory effects by inhibiting pro-inflammatory pathways, which can alleviate symptoms of inflammatory conditions. - C3G enhances cognitive function by protecting neurons from oxidative stress, potentially reducing the risk of neurodegenerative diseases. - It supports skin health by reducing UV-induced damage and boosting collagen production, leading to firmer and more resilient skin.
Origin & History
Natural habitat
Cyanidin-3-Glucoside (C3G) is an anthocyanin found in dark-colored fruits like blackberries and black rice. It is extracted through solvent extraction to concentrate the active compound.
“C3G has been consumed in traditional diets rich in berries and dark-colored grains, known for their health benefits.”Traditional Medicine
Scientific Research
In vitro and animal studies demonstrate C3G's antioxidant and eye health benefits. Human studies are limited but promising for cognitive and cardiovascular support.
Preparation & Dosage
Traditional preparation
Common dosage ranges from 50-200 mg per day. Consult a healthcare provider before use.
Nutritional Profile
- Rich in anthocyanins, particularly C3G. - Contains other polyphenols and antioxidants. - Low in calories and free from fats.
How It Works
Mechanism of Action
Cyanidin-3-glucoside activates nuclear factor erythroid 2-related factor 2 (Nrf2), which upregulates antioxidant enzymes including superoxide dismutase and catalase. It also inhibits pro-inflammatory pathways by suppressing nuclear factor-kappa B (NF-κB) activation and reducing inflammatory cytokine production. Additionally, C3G stabilizes collagen and improves capillary integrity through anthocyanoside accumulation in vascular tissues.
Clinical Evidence
Human studies on C3G are limited, with most evidence coming from animal models and in vitro research. A 12-week randomized controlled trial with 48 participants showed that 320mg daily of anthocyanin extract containing C3G improved visual fatigue scores by 23%. Rodent studies demonstrate improved insulin sensitivity and reduced inflammation at doses equivalent to 50-100mg daily in humans. However, large-scale human trials are needed to establish definitive therapeutic benefits and optimal dosing protocols.
Safety & Interactions
Cyanidin-3-glucoside is generally well-tolerated with no serious adverse effects reported in clinical studies. Mild gastrointestinal upset may occur at high doses above 500mg daily. C3G may enhance the effects of blood-thinning medications due to its anti-platelet properties. Pregnant and breastfeeding women should avoid supplementation due to insufficient safety data, though dietary sources are considered safe.
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Frequently Asked Questions
What foods contain cyanidin-3-glucoside naturally?
Cyanidin-3-glucoside is abundant in dark berries including blackcurrants (up to 400mg per 100g), blueberries, and elderberries. Red cabbage, purple corn, and tart cherries also provide significant amounts of this anthocyanin compound.
How much cyanidin-3-glucoside should I take daily?
Clinical studies typically use 50-320mg of C3G daily, often as part of anthocyanin-rich extracts. Most supplements provide 25-100mg per serving, with higher amounts potentially causing digestive upset in sensitive individuals.
Does cyanidin-3-glucoside help with diabetes?
Animal studies suggest C3G may improve insulin sensitivity and glucose metabolism by activating AMPK pathways. However, human clinical trials are limited, and more research is needed to confirm anti-diabetic effects in people.
Can cyanidin-3-glucoside improve night vision?
C3G may support retinal blood flow and rhodopsin regeneration, which are important for low-light vision. Small studies show improvements in visual fatigue, but specific night vision benefits require more clinical validation.
Is cyanidin-3-glucoside better absorbed than other anthocyanins?
C3G has relatively low bioavailability (less than 5%) but is better absorbed than more complex anthocyanins. Taking it with fat-containing foods or as liposomal formulations may enhance absorption and tissue distribution.
Does cyanidin-3-glucoside interact with blood thinners or anticoagulant medications?
C3G has mild antiplatelet properties and may theoretically potentiate the effects of blood thinners like warfarin or aspirin, though clinical evidence of significant interaction is limited. If you are taking anticoagulant medications, consult your healthcare provider before supplementing with high-dose C3G to ensure safe concurrent use. Most dietary amounts from food sources pose minimal risk.
What form of cyanidin-3-glucoside supplement has the best bioavailability?
Standardized C3G extracts derived from bilberry, black currant, or tart cherry typically offer superior bioavailability compared to synthetic versions, as they contain supporting compounds that enhance absorption. Liposomal or micronized formulations may further improve intestinal uptake, though research directly comparing formulations is still emerging. Look for products standardized to 25–50% anthocyanins with C3G as a primary component.
Is cyanidin-3-glucoside safe for children and adolescents?
C3G from natural food sources like berries is safe for children, but formal safety studies on high-dose supplements in pediatric populations are limited. Most child-appropriate supplementation focuses on dietary sources or low-dose extracts rather than concentrated supplements. Consult a pediatrician before giving C3G supplements to children under 12 years old.
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