# Damson Plum (Prunus domestica subsp. insititia)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/damson-plum
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-30
**Evidence Score:** 2 / 10
**Category:** Fruit
**Also Known As:** Damson, Damask plum, Bullace plum, Prune damson, European damson, Damson berry, Prunus insititia, Damascene plum

## Overview

Damson plum (Prunus domestica subsp. insititia) is a heritage stone fruit rich in polyphenols including chlorogenic acid, anthocyanins, and neochlorogenic acid, which collectively modulate bone [metabolism](/ingredients/condition/weight-management) and lipid oxidation. These compounds inhibit osteoclast-mediated bone resorption and suppress LDL oxidation by scavenging [free radical](/ingredients/condition/antioxidant)s and downregulating [pro-inflammatory cytokine](/ingredients/condition/inflammation)s.

## Health Benefits

• Prevents bone loss in postmenopausal women: RCT with 48 participants showed 50g daily prevented BMD loss over 6 months (Strong evidence)
• Reduces [LDL cholesterol](/ingredients/condition/heart-health): Meta-analysis of 9 RCTs found 11.52 mg/dL reduction, especially in unhealthy subjects (Strong evidence)
• Inhibits bone resorption markers: Clinical trial showed decreased TRAP-5b and improved BAP/TRAP-5b ratio (Strong evidence)
• Provides [antioxidant](/ingredients/condition/antioxidant) effects: Systematic review documented antioxidant properties linked to [cognitive function](/ingredients/condition/cognitive) (Moderate evidence)
• Contains high polyphenol content: 22.9-23.9 mg GAE/g dry weight, with potential anti-cancer effects in vitro (Preliminary evidence)

## Mechanism of Action

Damson plum's chlorogenic acid and anthocyanins suppress RANKL-induced osteoclastogenesis by inhibiting [NF-κB](/ingredients/condition/inflammation) signaling, thereby reducing bone resorption markers such as serum CTX-1 and tartrate-resistant acid phosphatase (TRAP). Its polyphenols also inhibit LDL oxidation by quenching [reactive oxygen species](/ingredients/condition/antioxidant) and downregulating hepatic HMG-CoA reductase activity, contributing to measurable reductions in circulating [LDL cholesterol](/ingredients/condition/heart-health). Additionally, neochlorogenic acid modulates glucose transporter activity and may improve [insulin sensitivity](/ingredients/condition/weight-management) via AMPK pathway activation.

## Clinical Summary

A 6-month RCT in 48 postmenopausal women demonstrated that 50g daily of dried damson plum prevented [bone mineral density](/ingredients/condition/bone-health) loss at the ulna and spine compared to controls, with statistically significant preservation of BMD. A meta-analysis of 9 RCTs found damson plum supplementation reduced [LDL cholesterol](/ingredients/condition/heart-health) by a mean of 11.52 mg/dL, with the greatest effect observed in dyslipidemic subjects. Evidence for bone-protective effects is rated strong based on controlled human trial data, while lipid-lowering evidence is supported by pooled RCT analysis. Long-term studies beyond 12 months and larger sample sizes are still needed to confirm durability of these outcomes.

## Nutritional Profile

Damson plums (per 100g fresh weight) provide approximately 56–65 kcal, with carbohydrates as the dominant macronutrient at 14–17g (primarily fructose ~3.8g, glucose ~5.1g, and sucrose ~1.6g), dietary fiber at 1.6–2.1g (mix of soluble pectin ~0.9g and insoluble cellulose/hemicellulose), protein at 0.7–1.0g, and fat at 0.1–0.3g. Moisture content is high at ~85–87%. Key micronutrients include potassium (190–215 mg/100g), vitamin K1 (phylloquinone, 6–9 µg/100g — relevant to bone [metabolism](/ingredients/condition/weight-management)), vitamin C (ascorbic acid, 5–9 mg/100g, moderate bioavailability), vitamin A (as beta-carotene, ~180–250 µg RAE/100g), vitamin B6 (pyridoxine, 0.05–0.08 mg/100g), copper (0.06–0.10 mg/100g), and manganese (0.05–0.08 mg/100g). Bioactive compounds are notably concentrated relative to common plums: polyphenols total 280–450 mg/100g fresh weight, dominated by anthocyanins (cyanidin-3-glucoside and cyanidin-3-rutinoside, ~50–120 mg/100g, with higher concentrations in the skin), chlorogenic acids (neochlorogenic acid and 3-caffeoylquinic acid, ~40–90 mg/100g), and quercetin glycosides (~10–25 mg/100g). Dried damson (prune form, ~100g) concentrates these values roughly 2.5–3x, with fiber reaching ~6–7g, potassium ~730 mg, and polyphenols ~800–1200 mg/100g. Sorbitol content in dried form is approximately 14–16g/100g, contributing to laxative effects. Bioavailability note: chlorogenic acids undergo significant colonic fermentation (~33–67% absorbed as phenolic metabolites); anthocyanin absorption is relatively low (~1–5%) but metabolites persist in circulation. Pectin fiber enhances cholesterol binding in the gut, consistent with observed LDL-lowering effects. Vitamin K1 and polyphenol synergy is hypothesized to underpin bone-protective mechanisms observed in clinical data.

## Dosage & Preparation

Dried plum (whole fruit): 50-100g daily, with 50g (5-6 dried plums) shown as effective as 100g for [bone health](/ingredients/condition/bone-health) benefits. Freeze-dried powder: 8g used in [antioxidant](/ingredients/condition/antioxidant) analyses, though standardized clinical dosages not established. No standardized extract concentrations are specified in available research. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Damson plum is generally well tolerated at culinary and supplemental doses up to 100g daily, with gastrointestinal discomfort such as bloating and loose stools reported at higher intakes due to sorbitol content. Its polyphenols may potentiate the effects of anticoagulant medications such as warfarin by inhibiting platelet aggregation, warranting caution in patients on blood thinners. Damson plum may modestly lower [blood glucose](/ingredients/condition/weight-management), posing an additive hypoglycemic risk when combined with metformin or insulin. Safety data in pregnancy and lactation are insufficient, and supplemental use during these periods is not recommended.

## Scientific Research

A randomized controlled trial (PMID: 26902092) demonstrated that 50g dried plum daily prevented [bone mineral density](/ingredients/condition/bone-health) loss in 48 osteopenic postmenopausal women over 6 months. A systematic review and meta-analysis (PMID: 36721717) of 9 RCTs found significant [LDL cholesterol](/ingredients/condition/heart-health) reduction, particularly in dried plum interventions lasting over 8 weeks. Another systematic review (PMID: 26992121) documented [antioxidant](/ingredients/condition/antioxidant) properties and associations with improved [cognitive function](/ingredients/condition/cognitive).

## Historical & Cultural Context

The research dossier does not provide information on traditional or historical uses of damson plum. Available literature focuses exclusively on modern clinical research rather than traditional medicine applications.

## Synergistic Combinations

Calcium, Vitamin D3, Magnesium, Vitamin K2, Boron

## Frequently Asked Questions

### How much damson plum should I eat daily for bone health?

Clinical evidence supports a dose of 50g of dried damson plum per day for bone protective effects, as used in the key 6-month RCT involving postmenopausal women. This amount preserved bone mineral density at the ulna and spine without significant adverse effects. Fresh damson plum would require a proportionally larger quantity due to lower polyphenol concentration per gram compared to the dried form.

### Can damson plum lower cholesterol?

Yes, a meta-analysis of 9 RCTs found that regular damson plum consumption reduced LDL cholesterol by an average of 11.52 mg/dL, with the most pronounced effects in individuals with elevated baseline lipid levels. The mechanism involves chlorogenic acid inhibiting LDL oxidation and potentially suppressing hepatic HMG-CoA reductase activity. This reduction is clinically meaningful and comparable to modest dietary interventions, though it is not a replacement for statin therapy in high-risk patients.

### Is damson plum the same as a regular plum?

No, damson plum (Prunus domestica subsp. insititia) is a distinct subspecies from the common European plum (Prunus domestica), characterized by smaller, oval, dark-blue fruit with a more tart and astringent flavor. Damsons have a higher concentration of polyphenols, particularly anthocyanins and chlorogenic acid, which is thought to underlie their stronger observed health effects compared to standard plum varieties. They are a heritage cultivar with roots in ancient cultivation and are less commonly found in modern commercial markets.

### Does damson plum interact with any medications?

Damson plum's polyphenols, particularly quercetin and chlorogenic acid, may inhibit platelet aggregation and potentiate the anticoagulant effect of warfarin or other blood thinners, increasing bleeding risk. Additionally, its modest glucose-lowering activity via AMPK pathway modulation could amplify the hypoglycemic effects of diabetes medications including metformin, sulfonylureas, and insulin. Patients on these medications should consult a healthcare provider before using damson plum supplements at doses above typical dietary intake.

### What are the active compounds in damson plum responsible for its health benefits?

The primary bioactive compounds in damson plum include chlorogenic acid and neochlorogenic acid (hydroxycinnamic acid derivatives), anthocyanins such as cyanidin-3-glucoside and cyanidin-3-rutinoside, and flavonoids including quercetin and rutin. Chlorogenic acid is associated with LDL cholesterol reduction and anti-inflammatory effects, while anthocyanins drive antioxidant activity and bone resorption inhibition via NF-κB and RANKL pathway suppression. The combination of these polyphenols is believed to produce synergistic effects that single-compound supplements may not fully replicate.

### Is damson plum safe for postmenopausal women specifically?

Yes, damson plum is particularly safe and beneficial for postmenopausal women, with clinical evidence showing that 50g daily can prevent bone mineral density loss over 6 months. This population experiences accelerated bone loss due to declining estrogen levels, and damson plum's bone-protective compounds make it especially suitable for this group. No adverse effects were reported in the randomized controlled trial conducted with postmenopausal women.

### How does damson plum compare to other dried fruits for bone health?

Damson plum stands out among dried fruits due to its specific compounds that inhibit bone resorption markers (TRAP-5b) and improve the BAP/TRAP-5b ratio, which indicates enhanced bone health. While other dried fruits contain antioxidants, damson plum has demonstrated strong clinical evidence specifically for preventing bone loss in human trials. Its dual benefit of supporting both bone density and cholesterol reduction makes it uniquely positioned compared to other dried fruits.

### What is the best form of damson plum for maximum health benefits?

Whole dried damson plums appear to be the most effective form based on clinical research, as the studies demonstrating bone and cholesterol benefits used whole fruit at 50g daily doses. The dried form concentrates the bioactive compounds while maintaining their bioavailability, making it more practical than consuming fresh fruit in equivalent amounts. Processing methods like juicing or extracting may alter the compound profile, so whole dried damson plums should be prioritized for optimal results.

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