# Ribes uva-crispa (Gooseberry)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/ribes-uva-crispa
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-04-01
**Evidence Score:** 2 / 10
**Category:** Fruit
**Also Known As:** European gooseberry, Common gooseberry, Grossularia uva-crispa, Grossularia reclinata, Wild gooseberry, Mountain gooseberry, Stachelbeere, Groseillier à maquereau

## Overview

Ribes uva-crispa (gooseberry) is a fruit rich in polyphenols including quercetin, kaempferol, and anthocyanins, which exert antioxidant and [anti-inflammatory](/ingredients/condition/inflammation) effects primarily by scavenging [reactive oxygen species](/ingredients/condition/antioxidant) and inhibiting pro-inflammatory enzymes like COX-2. Preliminary evidence from closely related Ribes species suggests potential benefits for metabolic health markers including [blood glucose](/ingredients/condition/weight-management) and lipid regulation.

## Health Benefits

[{"benefit": "May support metabolic health (evidence from a related species)", "description": "A randomized clinical trial on the related species *Ribes khorassanicum* (700 mg twice daily) found reductions in fasting [blood glucose](/ingredients/condition/weight-management), HbA1c, triglycerides, and [LDL cholesterol](/ingredients/condition/heart-health) in type 2 diabetes patients (PMID: 35614886).", "evidence_quality": "One RCT on a related species"}, {"benefit": "Exhibits potential [antiviral](/ingredients/condition/immune-support) activity (preclinical evidence)", "description": "In a laboratory study, aqueous fruit extracts of *R. uva-crispa* demonstrated activity against Respiratory Syncytial Virus (RSV) in cell cultures (PMID: 33191245).", "evidence_quality": "Preclinical (in vitro)"}, {"benefit": "May relieve premenstrual pain (traditional use)", "description": "European folk medicine has traditionally used infusions of *Ribes uva-crispa* leaves to alleviate pain associated with premenstrual syndrome.", "evidence_quality": "Traditional use"}, {"benefit": "Contains [antioxidant](/ingredients/condition/antioxidant) compounds (preclinical evidence)", "description": "The *Ribes* genus, including gooseberry, is noted for its polyphenol content, which demonstrates antioxidant properties in preclinical models, though specific activity for *R. uva-crispa* is not detailed.", "evidence_quality": "Preclinical (in related species)"}, {"benefit": "Shows potential [anti-inflammatory](/ingredients/condition/inflammation) effects (preclinical evidence)", "description": "Extracts from the broader *Ribes* genus have shown anti-inflammatory properties in preclinical research, but specific mechanisms for *R. uva-crispa* are unconfirmed.", "evidence_quality": "Preclinical (in related species)"}]

## Mechanism of Action

Gooseberry's primary bioactives — quercetin, kaempferol, and cyanidin-based anthocyanins — inhibit NF-κB signaling, reducing downstream expression of [pro-inflammatory cytokine](/ingredients/condition/inflammation)s such as IL-6 and TNF-α. Quercetin additionally acts as an inhibitor of aldose reductase and alpha-glucosidase, enzymes involved in [glucose metabolism](/ingredients/condition/weight-management) and postprandial blood sugar spikes. The high vitamin C content and polyphenol profile also support endogenous antioxidant systems by upregulating Nrf2 pathway activity, protecting against [oxidative stress](/ingredients/condition/antioxidant)-mediated cellular damage.

## Clinical Summary

Direct clinical trials on Ribes uva-crispa specifically are largely absent from the peer-reviewed literature, limiting conclusions about its efficacy in humans. A randomized clinical trial on the closely related species Ribes khorassanicum (700 mg twice daily) demonstrated statistically significant reductions in fasting [blood glucose](/ingredients/condition/weight-management), HbA1c, triglycerides, and [LDL cholesterol](/ingredients/condition/heart-health) in type 2 diabetes patients, suggesting potential metabolic benefits within the Ribes genus. Preclinical and in vitro studies on gooseberry extracts confirm [antioxidant](/ingredients/condition/antioxidant) and [anti-inflammatory](/ingredients/condition/inflammation) activity, but these findings have not been validated in well-powered human trials. Overall, the current evidence is preliminary and extrapolated largely from related species or surrogate laboratory models.

## Nutritional Profile

Per 100 g fresh berries (USDA data for raw gooseberries): Energy ~44 kcal; Water ~87.9 g; Protein ~0.88 g; Total fat ~0.58 g; Carbohydrates ~10.18 g (sugars ~6.15 g, predominantly glucose and fructose); Dietary fiber ~4.3 g (notable source, containing both soluble pectin and insoluble fractions). Vitamins: Vitamin C ~27.7 mg (31% DV; primary [antioxidant](/ingredients/condition/antioxidant) vitamin, though bioavailability is high at >80% absorption), Vitamin A ~15 µg RAE (as beta-carotene ~180 µg), Thiamin (B1) ~0.04 mg, Riboflavin (B2) ~0.03 mg, Niacin (B3) ~0.3 mg, Vitamin B6 ~0.08 mg, Folate ~6 µg, Vitamin E ~0.37 mg. Minerals: Potassium ~198 mg, Phosphorus ~27 mg, Calcium ~25 mg, Magnesium ~10 mg, Iron ~0.31 mg (non-heme, bioavailability enhanced by co-present vitamin C), Zinc ~0.12 mg, Manganese ~0.144 mg, Copper ~0.07 mg. Bioactive compounds: Rich in polyphenols including flavonols (quercetin and kaempferol glycosides, estimated 1–5 mg/100 g), anthocyanins in red/purple cultivars (cyanidin-3-glucoside and cyanidin-3-rutinoside, up to ~10–50 mg/100 g in pigmented varieties, negligible in green types), hydroxycinnamic acids (chlorogenic acid, p-coumaric acid derivatives, ~5–20 mg/100 g), ellagic acid and ellagitannins (variable, ~1–10 mg/100 g), and proanthocyanidins (condensed tannins). Organic acids include citric acid (~1.0–1.5 g/100 g) and malic acid (~0.3–0.5 g/100 g), which contribute to the tart flavor and may enhance mineral bioavailability. Pectin content is relatively high (~0.5–1.0 g/100 g), contributing to soluble fiber. Seeds contain small amounts of polyunsaturated fatty acids including gamma-linolenic acid (GLA) and alpha-linolenic acid (ALA), though the quantity consumed from whole fruit is modest. Total phenolic content typically ranges from ~150–350 mg gallic acid equivalents (GAE)/100 g fresh weight depending on cultivar and ripeness, with green varieties generally higher in phenolics than fully ripe red varieties. ORAC antioxidant capacity is moderate among berries. Polyphenol bioavailability is generally low (5–10% for flavonol glycosides), though colonic microbial [metabolism](/ingredients/condition/weight-management) of ellagitannins produces urolithins with potentially significant biological activity.

## Dosage & Preparation

No clinically established dosage exists for Ribes uva-crispa due to a lack of human trials. A clinical trial on the related species *Ribes khorassanicum* used 700 mg of a hydro-ethanolic fruit extract twice daily (1400 mg total per day). Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Gooseberry consumed as a whole fruit is generally recognized as safe with a well-established history of dietary use across Europe and Asia. High-dose supplemental extracts may theoretically potentiate the effects of antidiabetic medications such as metformin or insulin due to [blood glucose](/ingredients/condition/weight-management)-lowering activity, increasing hypoglycemia risk. Gooseberry may also have mild antiplatelet properties via quercetin, warranting caution in individuals taking anticoagulants like warfarin or antiplatelet drugs such as clopidogrel. Safety data in pregnant or breastfeeding women is insufficient for supplemental doses, and use beyond culinary amounts should be avoided during pregnancy without medical guidance.

## Scientific Research

No human clinical trials, RCTs, or meta-analyses have been conducted specifically on Ribes uva-crispa. Current research is limited to preclinical in vitro studies showing [antiviral](/ingredients/condition/immune-support) activity (PMID: 33191245) and a single clinical trial on a related species, *Ribes khorassanicum*, which investigated metabolic effects in diabetes patients (PMID: 35614886).

## Historical & Cultural Context

In European folk medicine, infusions made from Ribes uva-crispa leaves were traditionally used to relieve pain associated with premenstrual syndrome. The fruits have also been utilized in Turkish folk medicine for various disorders, though detailed historical documentation is limited.

## Synergistic Combinations

Black Currant (Ribes nigrum), Elderberry (Sambucus nigra), Green Tea Extract (Camellia sinensis)

## Frequently Asked Questions

### What are the main health benefits of gooseberry supplements?

Gooseberry supplements provide polyphenols such as quercetin and anthocyanins that offer antioxidant and anti-inflammatory effects. Preliminary evidence from related Ribes species suggests potential support for blood glucose control, triglyceride reduction, and LDL cholesterol lowering, though direct human trials on Ribes uva-crispa are currently lacking.

### How much gooseberry should I take daily for health benefits?

No established clinical dosage exists specifically for Ribes uva-crispa supplements. A randomized trial on the related species Ribes khorassanicum used 700 mg twice daily (1,400 mg/day), which serves as the closest reference point available. Always consult a healthcare provider before starting a supplemental regimen, as optimal dosing has not been determined for gooseberry specifically.

### Does gooseberry help lower blood sugar?

Gooseberry contains quercetin and other polyphenols that inhibit alpha-glucosidase, an enzyme responsible for carbohydrate digestion, which may blunt postprandial glucose spikes. Evidence from a clinical trial on the related Ribes khorassanicum showed significant reductions in fasting blood glucose and HbA1c in type 2 diabetic patients at 1,400 mg/day. However, these findings have not been replicated in direct trials on Ribes uva-crispa, so evidence remains indirect.

### Can gooseberry supplements interact with medications?

Gooseberry may enhance the blood glucose-lowering effects of antidiabetic medications such as metformin, glipizide, or insulin, potentially causing hypoglycemia if not monitored. Quercetin found in gooseberry also has mild antiplatelet activity, which may interact with blood thinners like warfarin or antiplatelet drugs such as aspirin and clopidogrel. Patients on these medications should consult their physician before adding gooseberry supplements to their routine.

### Is gooseberry the same as Indian gooseberry (amla)?

No — Ribes uva-crispa (European gooseberry) and Phyllanthus emblica (Indian gooseberry or amla) are entirely different plants from separate botanical families. Amla belongs to the Phyllanthaceae family and is particularly renowned for its exceptionally high vitamin C content and extensive Ayurvedic use, while Ribes uva-crispa is a member of the Grossulariaceae family native to Europe and western Asia. Their bioactive profiles and research bases differ significantly, so benefits established for amla should not be assumed to apply to gooseberry.

### What is the difference between European gooseberry (Ribes uva-crispa) and other Ribes species used in supplements?

Ribes uva-crispa (European gooseberry) is a distinct species from Indian gooseberry (Phyllanthus emblica) and black currant (Ribes nigrum), each with different nutrient profiles and traditional uses. While European gooseberry contains vitamin C, pectin, and phenolic compounds, related Ribes species like R. khorassanicum have shown metabolic benefits in clinical trials. The bioactive compounds and their concentrations vary significantly between species, making them non-interchangeable in supplements.

### Is gooseberry safe for people with kidney disease or on kidney-related medications?

Gooseberry is naturally high in vitamin C and various polyphenols, which may require consideration in individuals with kidney disease, particularly those with reduced kidney function. If you have chronic kidney disease, are on dialysis, or take medications affecting kidney function, consult your healthcare provider before supplementing with gooseberry. The fruit's oxalate and mineral content should be evaluated in the context of your individual kidney status.

### How does the antioxidant potency of gooseberry compare to other berry supplements?

Gooseberry contains phenolic compounds and vitamin C that contribute to its antioxidant capacity, though direct comparative studies between Ribes uva-crispa and other berries are limited in clinical literature. Related Ribes species have demonstrated effects on markers like triglycerides and LDL cholesterol in controlled trials, suggesting meaningful bioactivity. The antioxidant strength varies based on ripeness, growing conditions, and extraction method used in supplementation.

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