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Blackcurrants and Post-Menopausal Bone Loss
A new study finds that supplementing with blackcurrants can help alleviate a range of conditions, including bone loss and osteoporosis.
Publication:
Science Daily - University of Connecticut
Author:
Anna Zarra Aldrich
Date:
September 17th 2024
Article Summary
Well, this is quite exciting news from Science Daily and the world of menopause research - and it involves something you can actually buy at the supermarket rather than queue for at your GP. Scientists at the University of Connecticut have been investigating whether blackcurrant supplements can assist with one of menopause's less discussed but important issues: bone loss.
Let's be honest about this - our bones start behaving as if they're made of chalk after menopause. The decline in oestrogen causes us to lose bone density much faster than men of our age, increasing the risk of fractures and the dreaded osteoporosis diagnosis. It's one of those menopause symptoms that doesn't announce itself with hot flashes or night sweats, but quietly makes our skeletons more fragile.
The researchers had already achieved promising results with mice (fortunate mice receiving blackcurrant supplements), demonstrating that these tart little berries could prevent bone density loss. They identified the optimal time for intervention as during the transition from pre-menopause to post-menopause, before significant bone loss took place. Essentially, it's about prevention rather than cure.
So they decided to test this on real humans - 40 women aged 45-60 who were either in perimenopause or early post-menopause. For six months, the participants took either one capsule, two capsules, or a placebo of blackcurrant powder daily (each capsule was 392 milligrams)
The results were truly promising. The supplements prevented overall bone mineral density loss, and the group taking two capsules actually experienced an increase in bone density after six months. That's the kind of news that makes you want to rush out and buy blackcurrants immediately.
But this is where it becomes genuinely interesting from a scientific perspective. The researchers discovered that blackcurrant supplements lowered levels of proteins called interleukin-1 beta and RANKL. These are the harmful substances that promote bone breakdown (resorption), so reducing them is great news for your skeleton.
The supplements also increased a specific gut bacteria called Ruminococcus 2, which the researchers believe might be a key player in blackcurrant's bone-protective effects. It's all linked through what they call the "gut-bone axis" - essentially, your digestive system and your bones are communicating in ways we're only beginning to understand.
This research is relevant for women at risk of osteoporosis. Current treatments have low compliance due to side effects. If blackcurrant supplements can boost bone density without those side effects, they could be a game-changer.
The researchers are exploring how these mechanisms connect. It's early, but the potential for a simple dietary supplement to prevent post-menopausal osteoporosis is promising and exciting.
The HotFlush Fix - Your Blackcurrant Bone Health Action Plan
IMMEDIATE CONSIDERATION
• Discuss blackcurrant supplements with your GP, especially if you're perimenopausal or early post-menopause
• Consider bone density screening if needed
• Research quality blackcurrant supplement brands (look for standardised extracts)
SUPPLEMENTATION STRATEGY
• Use 392mg capsules (two) for better results
• Take consistently for 6+ months
• Best during perimenopause before significant bone loss
Broader Bone Health Approach: Keep weight-bearing exercises like walking, dancing, and resistance training. Ensure sufficient calcium and vitamin D, limit alcohol and smoking, and eat bone-friendly foods such as leafy greens, bone-in fish, and dairy if tolerated.
GUT HEALTH SUPPORT
• Eat prebiotic foods (onions, garlic, bananas, oats)
• Keep a diverse diet to promote beneficial bacteria
• Avoid unnecessary antibiotics that harm gut microbiome
Monitor progress by requesting bone density scans every 1-2 years if at risk. Keep a supplement diary, note changes in energy or wellbeing, and combine supplements with lifestyle measures.
REALISTIC EXPECTATIONS
• Promising early research, not a guaranteed cure
• Prevention easier than reversing bone loss
• Supplements are most effective as part of a comprehensive bone health plan
QUALITY CONSIDERATIONS
• Select reputable supplement brands with third-party testing
• Verify standardised anthocyanin content (the active compounds)
• Store supplements correctly (cool, dry place)
BUDGET-FRIENDLY ALTERNATIVES
• Include fresh or frozen blackcurrants when possible
• Other dark berries may have similar, though weaker, effects
• Focus on an overall anti-inflammatory diet pattern.
Remember: This is promising research, but it remains quite new. The study was small and short-term, so we need more evidence. However, since blackcurrant supplements seem safe and the potential benefits are considerable, it is worth discussing with your healthcare provider.
Just a friendly reminder: I'm sharing what I've learned, not prescribing what you should do. Always chat with your GP about what's right for your unique situation!
