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How and when do I use it?

  • The absorption and metabolism of most polyphenols is thought to be slow and incomplete. However, the benefits to gastrointestinal health and gut bacteria are likely to play an important role in the mechanism of action of polyphenols, but at this stage have been poorly investigated.
  • Apart from quercetin, cherries and blackcurrant, there is insufficient human data to recommend an effective dosing strategy of other polyphenols.
    • Quercetin: 1000 mg/day for at least 7 days prior to competition.3 Effects of chronic intake uncertain but probably best avoided.
    • Blackcurrant: 105-210 mg blackcurrant anthocyanins/day for 7 days prior to competition.6 Effects of chronic intake uncertain but likely ill advised. The majority of research has been conducted on New Zealand black currant, however provided the anthocyanin dose is achieved, there is no indication that other products would not have equal efficacy.
    • Tart Cherries: 90-200 cherries (in the form of cherry juice, cherry juice concentrate or capsulated powder) in a split dose for 4-7 days before and 2-4 days after eccentric exercise or endurance exercise that induces inflammation (such as a marathon). This includes competition which must be repeated multiple times within one day or multiple times over consecutive days.
  • Approximately 150g blueberries or 300g mixed berries is sufficient to achieve the polyphenol content provided in many research studies.

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