What are Polyphenols? Benefits, Side Effects and Uses
What are Polyphenols? Benefits, Side Effects and Uses
When we use the term “polyphenols,” we’re speaking about a collection of nutrients found naturally in fruits, vegetables and other plants. Polyphenols are also present in plant-derived beverages, such as tea or red wine.1 Described as secondary metabolites (organic compounds used by the plant for defense),2 polyphenols can include phenolic acid, flavonoids, tannins, lignans and others. In fact, more than 8,000 compounds are classified as phenolic.1
Polyphenols have been increasingly studied over the last few decades for their use in promoting human wellness, with a particular emphasis on their support of cardiovascular and immune health.3 They are also valued for antioxidant defense and digestive health.1
Let’s look deeper into the many benefits of polyphenols.
Benefits of Polyphenols
So, what are polyphenols good for? Many things. As a powerful plant-based family of nutrients, they contribute to overall wellness in several key areas. These include:
Polyphenols for Antioxidant Defense
Polyphenols are powerhouses of antioxidant defense. They help by working to prevent the formation of free radicals in the body, and by also neutralizing free radicals once they’ve been formed. This last process happens as antioxidant molecules provide an extra electron to the radical, rendering it more stable and less damaging.4
Polyphenols for Heart Health
Polyphenols are known to support several markers of overall cardiovascular health, including normal blood lipid levels. Polyphenols have also been associated with promoting a healthy blood glucose response and with bolstering healthy blood flow and blood pressure.5 One polyphenol that is often linked to heart health is resveratrol. Resveratrol is known to support heart health, among other benefits. While found in red wine, resveratrol supplements are another way you can include this nutrient in your diet. For more on this specific polyphenol and its benefits, check out Resveratrol Benefits.
Polyphenols for Gut Health
Polyphenols have been shown in clinical trials to support gut health by helping to modulate the colon’s microbiota. This, in turn, promotes microorganism diversity—a key factor in enhancing nutrition and overall wellness. This happens as polyphenol compounds serve as a type of prebiotic to nourish and support beneficial bacteria in the gut.6
Polyphenols for Immune Health
Polyphenols support immune health in multiple ways, firstly by promoting a healthy gut (see above). Additionally, they are known to support healthy immune cells and to offer an increased immune response that can benefit the body’s immune function overall.7 Citrus bioflavonoids are a great example of polyphenols that help activate a healthy immune response and reduce oxidative stress.
Foods Rich in Polyphenols
If you’re looking for foods rich in polyphenols, then you’re in luck. There are many delicious options available for natural dietary polyphenols, including:
- Apples
- Berries
- Black or green tea
- Whole grains
- Grapes (especially grape seed extract)
- Red wine
- Spices like turmeric
- Nuts and seeds
- Vegetables
Polyphenols Dosage
While the health benefits of polyphenols have been demonstrated in numerous studies, a firm guideline for daily dosage hasn’t yet been established. As a general rule, based on analysis of hundreds of studies over the past decade, it would seem that a target of at least 500 mg per day is beneficial, although there are obvious factors to consider, such as bioavailability, diet, etc.8
We recommend that you speak with your doctor before adding any supplement to your daily regimen.
Side Effects of Polyphenols
When consumed in normal amounts, polyphenols are quite safe and offer many benefits. There are, however, a few side effects which, although uncommon, should be considered when discussing adding a polyphenol supplement with your doctor. These include:9
Certain Mineral Deficiencies
For those already experiencing nutrient deficiency, particularly iron, taking large amounts of polyphenols may present an added challenge because polyphenols can bind to micronutrients and interfere with the absorption of minerals. A research study showed that red bean polyphenols inhibited iron bioavailability in a dose-dependent manner.
Digestive Issues
When taken in large amounts, some impact the uptake of glucose and the normal function of digestive enzymes. Those with digestive issues may wish to discuss this with a doctor to ensure their polyphenol intake remains at a beneficial level.
Metabolism of Certain Drugs
Always discuss with your doctor the ways in which any supplement, including polyphenols, may interact with any prescription drugs you are currently taking to ensure continued effectiveness.
Who Should Be Cautious with Polyphenols?
- People with iron deficiency (Because polyphenols can inhibit iron absorption).
- Those taking multiple medications (Due to possible medication interactions).
- Individuals with gut health concerns (due to its effects on digestive enzymes).
Polyphenols provide numerous health and wellness benefits. They can be consumed as part of your diet, or taken in supplement form to plug any nutritional gaps that may exist. From bolstering cardio wellness, to defending against free radicals, be sure to consider adding polyphenols to your health regimen today for long-lasting benefits.
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About Dr. Christopher Oseh
Christopher Oseh, MD, is a trained primary care physician leveraging almost a decade of clinical experience managing and counseling patients toward better health through positive lifestyle changes. He has a strong track record of treating and co-managing individuals with chronic illnesses.
Sources
- Health Benefits of Polyphenols. Journal of Food Biochemistry. Read source
- Towards a New Science of Secondary Metabolism. The Journal of Antibiotics. Read source
- Polyphenols and Disease Risk in Epidemiologic Studies. The American Journal of Clinical Nutrition. Read source
- Chemistry and Biochemistry of Polyphenols. Nutrients. Read source
- Plant Polyphenols and Their Potential Benefits on Cardiovascular Health. Molecules. Read source
- Polyphenols—Gut Microbiota Interrelationship. Nutrients. Read source
- Immunomodulatory Effects of Dietary Polyphenols. Nutrients. Read source
- Polyphenol Intake and Health Outcome. Nutrients. Read source
- Possible Side Effects of Polyphenols. Molecules. Read source
- Iron Absorption: Factors,limitations and improvement methods: Read source
