# Rubus idaeus (Red Raspberry)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/rubus-idaeus
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-23
**Evidence Score:** 2 / 10
**Category:** Fruit
**Also Known As:** Rubus idaeus, European raspberry, Red raspberry leaf, Framboise, Himbeere, Raspberry ketone source, Idaeus berry, Common red raspberry

## Overview

Red raspberry (Rubus idaeus) is a polyphenol-rich superfruit whose primary bioactive compounds — ellagitannins, anthocyanins, and vitamin C — exert antioxidant and [anti-inflammatory](/ingredients/condition/inflammation) effects by scavenging [free radical](/ingredients/condition/antioxidant)s and modulating NF-κB signaling. These compounds are metabolized into urolithins in the gut, which may contribute to downstream cellular protective effects.

## Health Benefits

["\u2022 Provides a rich source of antioxidant compounds, including vitamin C and a wide range of polyphenols that may help neutralize [oxidative stress](/ingredients/condition/antioxidant). Evidence quality: Preliminary (based on chemical composition and in vitro analysis).", "\u2022 Contains a high concentration of ellagitannins, particularly sanguiin H-6 (139.2\u2013633.1 mg/100 g in shoots), a class of potent polyphenols. Evidence quality: Preliminary (based on compositional analysis).", "\u2022 Delivers a variety of flavonoids, such as quercetin (0.32\u20131.55 mg/100 g fw), catechin, and kaempferol, which contribute to its antioxidant profile. Evidence quality: Preliminary (based on compositional analysis).", "\u2022 Source of essential fatty acids, with its seed oil containing a beneficial ratio of linoleic acid to \u03b1-linolenic acid (<2:1). Evidence quality: Preliminary (based on compositional analysis).", "\u2022 Supplies key phenolic acids like ellagic acid (26.1\u2013106.8 mg/100 g), which is a well-studied antioxidant compound. Evidence quality: Preliminary (based on compositional analysis)."]

## Mechanism of Action

Ellagitannins such as sanguiin H-6 are hydrolyzed in the gut to ellagic acid, which is further converted by intestinal microbiota into urolithins (notably urolithin A), compounds that activate Nrf2-mediated antioxidant response elements and inhibit pro-[inflammatory](/ingredients/condition/inflammation) NF-κB pathway signaling. Anthocyanins, particularly cyanidin-3-glucoside and cyanidin-3-sophoroside, directly scavenge [reactive oxygen species](/ingredients/condition/antioxidant) (ROS) and chelate transition metals that catalyze oxidative chain reactions. Vitamin C (ascorbic acid) regenerates oxidized vitamin E and acts as a cofactor for collagen-synthesizing prolyl hydroxylase enzymes, reinforcing connective tissue integrity alongside the polyphenol fraction.

## Clinical Summary

Most human evidence for red raspberry is indirect, derived from freeze-dried whole-fruit or extract interventions in small pilot trials (n=10–40) examining biomarkers such as plasma [antioxidant](/ingredients/condition/antioxidant) capacity (ORAC/FRAP), urinary ellagic acid excretion, and [inflammatory](/ingredients/condition/inflammation) cytokines (IL-6, CRP). A 2012 randomized crossover study in overweight adults found that a single serving of red raspberry (300 g) significantly increased plasma antioxidant capacity within 2 hours post-ingestion, though long-term cardiometabolic outcomes remain unestablished. Cell and animal studies consistently demonstrate anti-proliferative activity of ellagic acid against colon and breast cancer cell lines at micromolar concentrations, but no controlled human cancer prevention trials exist for this fruit specifically. Overall, evidence quality remains preliminary-to-moderate, with the strongest support for acute antioxidant bioavailability and the weakest for disease-endpoint claims.

## Nutritional Profile

Red Raspberry (Rubus idaeus) per 100g fresh fruit: Macronutrients — Calories: ~52 kcal; Carbohydrates: 11.9g (of which sugars 4.4g); Dietary Fiber: 6.5g (one of the highest fiber densities among common fruits, predominantly insoluble cellulose and pectin); Protein: 1.2g; Fat: 0.7g (including omega-3 ALA in seeds). Micronutrients — Vitamin C: 26.2mg (29% DV; bioavailability moderate, enhanced by co-consumption with iron-containing foods); Vitamin K: 7.8mcg; Folate (B9): 21mcg; Vitamin E: 0.87mg; Manganese: 0.67mg (29% DV); Magnesium: 22mg; Potassium: 151mg; Calcium: 25mg; Iron: 0.69mg; Phosphorus: 29mg; Zinc: 0.42mg. Bioactive Compounds — Ellagitannins: 139.2–633.1mg/100g (shoots higher than fruit); sanguiin H-6 and lambertianin C are dominant forms; upon digestion, gut microbiota converts ellagitannins to urolithins (urolithin A, B), which are the primary bioavailable metabolites with estimated 15–50% conversion rate depending on individual [microbiome](/ingredients/condition/gut-health) composition. Anthocyanins: 20–60mg/100g fresh weight; cyanidin-3-sophoroside and cyanidin-3-glucoside are predominant forms; bioavailability approximately 1.5–5% from whole fruit. Quercetin: ~1.2mg/100g. Kaempferol: ~0.4mg/100g. Ellagic acid (free form): ~1.5mg/100g; glycosylated forms ~22mg/100g. Vitamin C bioavailability: approximately 80–90% from fresh fruit matrix. Raspberry ketone (rheosmin): trace amounts (~1–4mg/kg). Fiber note: The 6.5g fiber per 100g significantly supports polyphenol retention through the gastrointestinal tract, potentially enhancing colonic fermentation of ellagitannins to urolithins.

## Dosage & Preparation

No clinically studied dosage ranges for red raspberry extracts, powders, or standardized forms have been established, as human trials are absent in the provided research. Compositional studies note standardization targets such as ellagic acid or sanguiin H-6, but these do not constitute a recommended dose. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Red raspberry fruit and leaf are generally recognized as safe (GRAS) at culinary and moderate supplemental doses; adverse effects are rare but may include mild gastrointestinal upset (bloating, loose stools) at high polyphenol extract doses above 1,000 mg/day. Red raspberry leaf — distinct from the fruit — has uterotonic properties attributed to fragrine and tannins and is contraindicated in the first and second trimesters of pregnancy, though fruit consumption at normal dietary amounts is considered safe during pregnancy. The high vitamin C content (approximately 26 mg per 100 g fresh fruit) may interact additively with supplemental ascorbic acid and, at very high doses, could theoretically reduce the efficacy of certain chemotherapeutic agents that rely on oxidative mechanisms; individuals undergoing oncology treatment should consult a physician. Red raspberry polyphenols may mildly inhibit CYP3A4 activity in vitro, though clinically significant drug interactions from whole-fruit consumption have not been documented in humans.

## Scientific Research

The available research dossier lacks specific human clinical trials, randomized controlled trials (RCTs), or meta-analyses for Rubus idaeus. No PubMed PMIDs for human efficacy studies were provided, as the existing scientific literature focuses primarily on chemical composition and in vitro [antioxidant activity](/ingredients/condition/antioxidant) rather than clinical outcomes.

## Historical & Cultural Context

The provided research dossier does not contain information regarding the historical or traditional medicinal uses of Rubus idaeus in systems like folk medicine or Ayurveda. Its primary context in the research is as a nutrient-dense food source.

## Synergistic Combinations

Vitamin C, Vitamin E, Green Tea Extract (EGCG), Curcumin, Grape Seed Extract

## Frequently Asked Questions

### How much vitamin C is in red raspberries?

Fresh red raspberries contain approximately 26 mg of vitamin C per 100 g serving, which represents roughly 29% of the adult daily reference intake (90 mg for men, 75 mg for women). This places raspberries among moderate vitamin C sources — lower than kiwi (~93 mg/100 g) but meaningful alongside their broader polyphenol content. Freeze-drying concentrates vitamin C significantly, with some commercial powders providing 3–5× the fresh-fruit amount per gram.

### What are urolithins and why do red raspberries produce them?

Urolithins are gut microbiome-derived metabolites produced when intestinal bacteria convert ellagic acid — released from ellagitannins in red raspberry — through a multi-step reductive process into compounds like urolithin A and urolithin B. Urolithin A in particular has attracted research interest for its ability to activate mitophagy (selective autophagy of damaged mitochondria) via PINK1/Parkin pathway upregulation and to induce Nrf2 antioxidant gene expression. Notably, urolithin production is highly variable between individuals depending on gut microbiome composition; an estimated 30–40% of people are classified as 'non-producers' and may not experience these downstream benefits.

### Are red raspberry ketones effective for weight loss?

Raspberry ketone (4-(4-hydroxyphenyl)-2-butanone) is a phenolic compound found in trace amounts in red raspberry (1–4 mg/kg of fresh fruit), far below the gram-level doses used in weight-loss supplements. The weight-loss mechanism proposed — activation of norepinephrine-induced lipolysis via adiponectin upregulation — is based almost entirely on in vitro and rodent studies using pharmacological doses that cannot be achieved through fruit consumption. As of 2024, no robust randomized controlled trials in humans have demonstrated clinically meaningful weight loss from raspberry ketone supplementation, and the European Food Safety Authority (EFSA) has not authorized any weight-related health claim for this compound.

### Can red raspberry reduce inflammation?

Red raspberry's anthocyanins and ellagitannins inhibit the NF-κB transcription factor pathway, which downregulates the expression of pro-inflammatory cytokines including TNF-α, IL-1β, and IL-6 in cell culture models. A small human crossover study (n=12) measuring serum inflammatory markers after raspberry consumption found modest but statistically significant reductions in CRP at 72 hours post-ingestion compared to a low-polyphenol control. However, evidence from large, long-term human trials is lacking, and current findings support only a preliminary anti-inflammatory characterization rather than a clinically proven therapeutic effect.

### What is the recommended dosage for red raspberry extract supplements?

No official recommended dietary allowance (RDA) or established therapeutic dose exists for red raspberry extract; commercial supplements typically provide 100–500 mg of standardized extract (often standardized to ellagic acid content, e.g., 40% ellagic acid) taken once or twice daily. Studies examining antioxidant bioavailability have used whole-fruit equivalents of 100–300 g fresh raspberry (roughly 1–3 cups), corresponding to approximately 50–150 mg of total polyphenols. Individuals should choose supplements standardized to a specific bioactive (ellagic acid or anthocyanin content) rather than relying on non-standardized leaf or fruit powder products, and doses above 1,000 mg/day of concentrated extract have not been adequately safety-tested in controlled trials.

### What are ellagitannins and why are they important in red raspberry?

Ellagitannins are a class of polyphenolic compounds found in high concentrations in red raspberries, particularly sanguiin H-6 (139.2–633.1 mg/100 g in shoots), which are converted to urolithins in the gut during digestion. These compounds are studied for their potent antioxidant and anti-inflammatory properties, though human clinical evidence is still emerging. The ellagitannin content varies significantly depending on the plant part (shoots vs. fruit) and growing conditions, affecting the overall bioactivity of red raspberry products.

### Is red raspberry safe to use during pregnancy and breastfeeding?

Red raspberry leaf has traditionally been used during pregnancy to support uterine health, though clinical evidence on safety and efficacy remains limited. Pregnant and breastfeeding women should consult with their healthcare provider before taking red raspberry supplements, as standardized safety data in these populations is not conclusive. The fruit itself is generally recognized as safe as a food source, but concentrated extracts may warrant additional caution.

### Does red raspberry interact with blood thinners or diabetes medications?

Red raspberry contains bioactive polyphenols that may have mild anticoagulant properties; individuals taking blood thinners like warfarin should consult their healthcare provider before supplementing. Similarly, the polyphenolic compounds may influence glucose metabolism, warranting caution for those on diabetes medications. Clinical interaction data is limited, so professional medical guidance is recommended before combining red raspberry supplements with prescription medications.

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