Growing evidence that blackcurrant offers excellent broad-spectrum gut support

Blackcurrants are emerging as a potent ally for digestive wellbeing, thanks to their rich content of polyphenols - especially anthocyanins - which are an important food source for the microbiome.

With growing research linking gut microbiota to whole-body health, scientists are increasingly exploring how blackcurrant intake can shape the gut environment, improve digestion, and offer broader health benefits.

Excitingly, researchers in Japan have found that New Zealand blackcurrant extract can protect athletes against microbiome disturbances that occur with intense exercise.

Here are the research-based findings on how this super-berry can support gut health:

1. Prebiotic Effects and Microbiome Modulation 
Peer-reviewed research¹ has demonstrated that blackcurrant polyphenols - particularly from extracts like CurraNZ - can favorably alter the composition of intestinal bacteria. Supplementation leads to notable increases in beneficial bacteria including Lactobacillus and Bifidobacterium, while reducing potentially harmful bacterial species such as some strains of Clostridia and Bacteroides.

2. Gut protection for athletes 

A superb new study published last month investigated how New Zealand blackcurrant extract affects gut health in athletes², specifically male university rugby players - a group that undertakes intense training regimes - which can disrupt the balance of good bacteria in the gut, a condition called dysbiosis.

The results were promising: players who had signs of gut dysbiosis before the trial saw an increase in beneficial, short-chain fatty acid (SCFA) levels after supplementing. SCFAs are produced by “good” bacteria and are known to support gut lining health and reduce inflammation. The blackcurrant extract specifically boosted certain helpful bacteria, while the overall balance of gut microbes remained stable.

Notably, these shifts were linked to improved gut microbial function and anti-inflammatory benefits, suggesting that blackcurrant extract could help counteract the negative digestive effects of high-intensity sports.

3. Enhanced gut barrier integrity

A recent human study³ found that seven days of CurraNZ supplementation significantly reduced markers of small intestinal permeability and enterocyte (gut lining cell) damage during stress. By helping maintain gut barrier function and reducing gut-derived inflammation, blackcurrants offer tangible support for gastrointestinal resilience.

4. Women's bone health 

The benefits of blackcurrants can help keep our bones strong and particularly from peri-menopause and beyond. A recent double-blind, placebo-controlled study⁴ found that daily supplementation with blackcurrant extract over six months significantly reduced bone mineral density (BMD) loss in peri- and early postmenopausal women. Women taking a higher dose (784 mg/day – 3 capsules of CurraNZ) experienced measurable increases in whole-body BMD, while the placebo group continued to lose bone mass.

Researchers found that blackcurrant supplementation was linked to increased markers of bone formation and the bone-protective effect was most pronounced in women at greater risk of bone loss.

These results indicate that long-term intake of blackcurrants may mitigate menopause-related bone loss and support healthy ageing.

Conclusion

Blackcurrants they serve as a natural prebiotic, supporting a balanced microbiome and protecting digestive health. As research continues, blackcurrants stand out as a science-backed food for those looking to enhance their gut health naturally.