Admin
What Are Polyphenols?
You would have to be living under a health rock to miss the notion that fruits and vegetables are advantageous for your health, but have you ever stopped to think about why? Sure, we know that they provide vitamins and minerals, they are not processed, and they are a great source of fiber, antioxidants, and even water, but did you know they also provide a plethora of plant constituents (or phytochemicals—the one time we like to see the world chemicals in regard to wellness) that can benefit your health?!
Researchers have identified about 10,000 different phytochemicals or bioactive compounds found in fruits, grains, vegetables, tea, coffee, and even wine (but don’t get too excited, the amount in wine is negligible). Based on their chemical structure, phytochemicals can be broken into the following groups:1
• Phenolic acids
• Flavanoids
• Lignans
• Annthyocannis, flavones, isoflavones
• Catechins & epicatechins
• Proanthocyanidins
Polyphenols are the largest, most studied group of naturally occurring antioxidants that support overall health through various mechanisms discussed below.4
Benefits of Polyphenols
More recent research has found that polyphenol consumption may improve endothelial function and increase vascular blood flow, combat free radical damage via their antioxidant properties, and protect against UV damage. Epidemiological studies (or the study of how often diseases occur in different groups of people and why) suggest that long-term consumption of diets rich in plant polyphenols offers protection against the development of cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases.1,2 Polyphenols possess cytotoxic (influencing the rapid growth and division of cancer cells), anti-microbial and anti-viral, and inflammatory modulating properties, as well as inhibition of lipid oxidation (think free radical damage), and apoptotic cell death activity.1
There is also promising research in the field of aging for their ability to activate longevity pathways (such as AMPK), and to regulate aging-related pathways, modulate inflammation and free radical/reactive oxygen species (ROS) production, and improve lipid metabolism.3,4
Food Sources of Polyphenols
While some polyphenols are more popular than others (like quercetin in apples, resveratrol in grapes or ECGG, and catechins in green tea) there are many other food and supplementation options that can contribute to your polyphenol consumption.
Supplement Options
If you are looking to get exogenous sources of polyphenols that are independent of your diet, then you will be happy to hear there are some supplements that can make a great addition to your health arsenal.
Caffeine: Caffeine is a compound that is found in things like coffee, cocoa, yerba matte and green tea, which contains phenolic compounds, such as chlorogenic acid and caffeic acid.
A study published in the journal Biochemical and Biophysical Research Communication suggests that polyphenols found in coffee can activate or induce autophagy (self-cleaning of the cells that help to get rid of old waste material and proteins) in mice however, it must be black coffee.5
This study found that caffeine in general promoted AMPK (a protein that is the master regulator of cellular energy, which plays a role in cellular energy homeostasis and metabolism by activating glucose and fatty acid uptake) and autophagy through calcium-mediated pathways, which regulates enzyme activities and plays a role in cell signaling.
In a study published in the journal Cell Cycle, one to four hours after coffee consumption, researchers saw an increase in increase in autophagy in all organs (specifically in the liver, muscle and heart). These changes also happened by inhibiting the activity of mTOR pathway in general, an intracellular signaling pathway that regulators the cell cycle.6
Caffeine is known to have generally dose-dependent effects with positive or desirable effects at doses around 200-400 mg per day.
Berberine: Berberine is a naturally occurring phytochemical (alkaloid) in plants such as goldenseal, Oregon grape and tree turmeric. Berberine has been traditionally used to support blood glucose levels, blood pressure and HbA1c insulin.
Berberine also promotes insulin sensitivity by increasing the number and activity of available insulin receptors. Some of its main mechanisms include Inhibiting NF-kappaB (a cell signaling molecule involved in inflammatory and immune responses, as well as in the regulation and expression of many other genes related to cell survival, proliferation and differentiation), which allows it to play a role in cardiovascular disease and PCOS.7,8
Berberine can activate AMPK as well, the enzyme found in our cells that plays a critical role in energy metabolism, which activates glucose and fatty acid uptake in the muscles to help balance high blood sugar.
Berberine is best taken in divided doses throughout the day and studies suggest around 1,000–1,500 mg daily.
Quercetin: Quercetin (a flavanol) has gained a great deal of popularity over the past few years, likely due to its role in modulating the immune system, supporting healthy inflammatory pathways and possessing potent antioxidant and anti-viral properties. Various in-vivo and in-vitro studies have demonstrated the role of quercetin in neurodegeneration, diabetes, cancer and inflammation. Quercetin has lipophilic properties, which allow it to cross the blood-brain barrier.
Quercetin also possesses mast cell stabilizing properties, which allows it to work as a natural anti-histamine. It can also play a modulating and regulatory action on inflammation and immunity. Quercetin inhibits the production of inflammation-producing enzymes (cyclooxygenase (COX) and lipoxygenase (LOX) and can mediate the release of pro-inflammatory cytokines and histamine.9,10
Quercetin research has shown that it is most often been used by adults in doses of 250-1,000 mg daily.
Conclusion
Researchers have identified about 10,000 different phytochemicals or bioactive compounds found in fruits, grains, vegetables and popular beverages such as tea and coffee. Polyphenols are the largest, most studied group of naturally occurring antioxidants that support overall health. You can get these through the diet or through a few key supplements.
References:
1 https://nutrition.ucdavis.edu/sites/g/files/dgvnsk426/files/content/infosheets/factsheets/fact-pro-phytochemical.pdf.
2 www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/.
3 www.ncbi.nlm.nih.gov/pmc/articles/PMC8064059/.
4 www.ncbi.nlm.nih.gov/pmc/articles/PMC7918214/.
5 https://pubmed.ncbi.nlm.nih.gov/25268764/.
6 www.ncbi.nlm.nih.gov/pmc/articles/PMC4111762/.
7 https://pubmed.ncbi.nlm.nih.gov/27671811/#:~:text=In%20vitro%20it%20exerts%20significant,neuroprotective%20and%20cardiovascular%20protective%20effects.
8 www.ncbi.nlm.nih.gov/pmc/articles/PMC8107691/.
9 https://pubmed.ncbi.nlm.nih.gov/35458696/#:~:text=Quercetin%20has%20anti%2Doxidative%2C%20anti,hence%20protects%20from%20neurodegenerative%20diseases.
10 www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/.
Brianna Diorio holds a PhD in integrative medicine from the University of Natural Medicine and is a clinical nutritionist with a Master’s of Science in Human Nutrition from the University of Bridgeport. She is also a functional diagnostic nutrition practitioner (FDN), an herbal practitioner through the Herbal Academy, a family herbalist through The School of Natural Healing, a NASM certified personal trainer, and a holistic lifestyle coach from the C.H.E.K Institute. Diorio is the host of the Brianna Approved Podcast, which is a podcast for people who like a holistic approach to real science and clinical research on all things nutrition, botanicals and balance. She currently works as a clinician with her private practice that specializes in alternative health, functional medicine and dietary supplements. Diorio works with a vast array of clients and businesses to educate and improve their health and dietary needs.
What Are Polyphenols?
You would have to be living under a health rock to miss the notion that fruits and vegetables are advantageous for your health, but have you ever stopped to think about why? Sure, we know that they provide vitamins and minerals, they are not processed, and they are a great source of fiber, antioxidants, and even water, but did you know they also provide a plethora of plant constituents (or phytochemicals—the one time we like to see the world chemicals in regard to wellness) that can benefit your health?!
Researchers have identified about 10,000 different phytochemicals or bioactive compounds found in fruits, grains, vegetables, tea, coffee, and even wine (but don’t get too excited, the amount in wine is negligible). Based on their chemical structure, phytochemicals can be broken into the following groups:1
• Phenolic acids
• Flavanoids
• Lignans
• Annthyocannis, flavones, isoflavones
• Catechins & epicatechins
• Proanthocyanidins
Polyphenols are the largest, most studied group of naturally occurring antioxidants that support overall health through various mechanisms discussed below.4
Benefits of Polyphenols
More recent research has found that polyphenol consumption may improve endothelial function and increase vascular blood flow, combat free radical damage via their antioxidant properties, and protect against UV damage. Epidemiological studies (or the study of how often diseases occur in different groups of people and why) suggest that long-term consumption of diets rich in plant polyphenols offers protection against the development of cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases.1,2 Polyphenols possess cytotoxic (influencing the rapid growth and division of cancer cells), anti-microbial and anti-viral, and inflammatory modulating properties, as well as inhibition of lipid oxidation (think free radical damage), and apoptotic cell death activity.1
There is also promising research in the field of aging for their ability to activate longevity pathways (such as AMPK), and to regulate aging-related pathways, modulate inflammation and free radical/reactive oxygen species (ROS) production, and improve lipid metabolism.3,4
Food Sources of Polyphenols
While some polyphenols are more popular than others (like quercetin in apples, resveratrol in grapes or ECGG, and catechins in green tea) there are many other food and supplementation options that can contribute to your polyphenol consumption.
Supplement Options
If you are looking to get exogenous sources of polyphenols that are independent of your diet, then you will be happy to hear there are some supplements that can make a great addition to your health arsenal.
Caffeine: Caffeine is a compound that is found in things like coffee, cocoa, yerba matte and green tea, which contains phenolic compounds, such as chlorogenic acid and caffeic acid.
A study published in the journal Biochemical and Biophysical Research Communication suggests that polyphenols found in coffee can activate or induce autophagy (self-cleaning of the cells that help to get rid of old waste material and proteins) in mice however, it must be black coffee.5
This study found that caffeine in general promoted AMPK (a protein that is the master regulator of cellular energy, which plays a role in cellular energy homeostasis and metabolism by activating glucose and fatty acid uptake) and autophagy through calcium-mediated pathways, which regulates enzyme activities and plays a role in cell signaling.
In a study published in the journal Cell Cycle, one to four hours after coffee consumption, researchers saw an increase in increase in autophagy in all organs (specifically in the liver, muscle and heart). These changes also happened by inhibiting the activity of mTOR pathway in general, an intracellular signaling pathway that regulators the cell cycle.6
Caffeine is known to have generally dose-dependent effects with positive or desirable effects at doses around 200-400 mg per day.
Berberine: Berberine is a naturally occurring phytochemical (alkaloid) in plants such as goldenseal, Oregon grape and tree turmeric. Berberine has been traditionally used to support blood glucose levels, blood pressure and HbA1c insulin.
Berberine also promotes insulin sensitivity by increasing the number and activity of available insulin receptors. Some of its main mechanisms include Inhibiting NF-kappaB (a cell signaling molecule involved in inflammatory and immune responses, as well as in the regulation and expression of many other genes related to cell survival, proliferation and differentiation), which allows it to play a role in cardiovascular disease and PCOS.7,8
Berberine can activate AMPK as well, the enzyme found in our cells that plays a critical role in energy metabolism, which activates glucose and fatty acid uptake in the muscles to help balance high blood sugar.
Berberine is best taken in divided doses throughout the day and studies suggest around 1,000–1,500 mg daily.
Quercetin: Quercetin (a flavanol) has gained a great deal of popularity over the past few years, likely due to its role in modulating the immune system, supporting healthy inflammatory pathways and possessing potent antioxidant and anti-viral properties. Various in-vivo and in-vitro studies have demonstrated the role of quercetin in neurodegeneration, diabetes, cancer and inflammation. Quercetin has lipophilic properties, which allow it to cross the blood-brain barrier.
Quercetin also possesses mast cell stabilizing properties, which allows it to work as a natural anti-histamine. It can also play a modulating and regulatory action on inflammation and immunity. Quercetin inhibits the production of inflammation-producing enzymes (cyclooxygenase (COX) and lipoxygenase (LOX) and can mediate the release of pro-inflammatory cytokines and histamine.9,10
Quercetin research has shown that it is most often been used by adults in doses of 250-1,000 mg daily.
Conclusion
Researchers have identified about 10,000 different phytochemicals or bioactive compounds found in fruits, grains, vegetables and popular beverages such as tea and coffee. Polyphenols are the largest, most studied group of naturally occurring antioxidants that support overall health. You can get these through the diet or through a few key supplements.
References:
1 https://nutrition.ucdavis.edu/sites/g/files/dgvnsk426/files/content/infosheets/factsheets/fact-pro-phytochemical.pdf.
2 www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/.
3 www.ncbi.nlm.nih.gov/pmc/articles/PMC8064059/.
4 www.ncbi.nlm.nih.gov/pmc/articles/PMC7918214/.
5 https://pubmed.ncbi.nlm.nih.gov/25268764/.
6 www.ncbi.nlm.nih.gov/pmc/articles/PMC4111762/.
7 https://pubmed.ncbi.nlm.nih.gov/27671811/#:~:text=In%20vitro%20it%20exerts%20significant,neuroprotective%20and%20cardiovascular%20protective%20effects.
8 www.ncbi.nlm.nih.gov/pmc/articles/PMC8107691/.
9 https://pubmed.ncbi.nlm.nih.gov/35458696/#:~:text=Quercetin%20has%20anti%2Doxidative%2C%20anti,hence%20protects%20from%20neurodegenerative%20diseases.
10 www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/.
Brianna Diorio holds a PhD in integrative medicine from the University of Natural Medicine and is a clinical nutritionist with a Master’s of Science in Human Nutrition from the University of Bridgeport. She is also a functional diagnostic nutrition practitioner (FDN), an herbal practitioner through the Herbal Academy, a family herbalist through The School of Natural Healing, a NASM certified personal trainer, and a holistic lifestyle coach from the C.H.E.K Institute. Diorio is the host of the Brianna Approved Podcast, which is a podcast for people who like a holistic approach to real science and clinical research on all things nutrition, botanicals and balance. She currently works as a clinician with her private practice that specializes in alternative health, functional medicine and dietary supplements. Diorio works with a vast array of clients and businesses to educate and improve their health and dietary needs.
