Polyphenols
Polyphenols
Snapshot
Polyphenols are a diverse group of plant-derived bioactive compounds with antioxidant, anti-inflammatory, and cardiometabolic health–promoting properties.
What is Polyphenols?
Polyphenols encompass flavonoids, phenolic acids, stilbenes, and lignans—characterized by multiple phenol rings—widely distributed in fruits, vegetables, teas, and other plant foods.
Where It Comes From
Common sources include berries (anthocyanins), green tea (catechins), red wine (resveratrol), cocoa (flavanols), olives (oleuropein), and whole grains (lignans). Extracts are standardized to specific classes or compounds.
Key Nutrients & Compounds
Provides compounds such as quercetin, epigallocatechin gallate (EGCG), resveratrol, chlorogenic acid, and curcumin, which scavenge free radicals, modulate signaling pathways, and support endothelial function.
Health Benefits
Polyphenols reduce oxidative stress; support cardiovascular health by improving blood vessel function; modulate inflammatory mediators; aid glucose metabolism; and promote gut microbiota diversity.
Recommended Dosage
Varies by compound: 100–500 mg quercetin; 200–400 mg EGCG; 150–300 mg resveratrol; 500 mg–1 g total polyphenol extracts, taken daily in divided doses.
How to Use It
Take standardized extracts with meals to enhance absorption; combine a variety of polyphenol-rich foods and supplements to cover multiple subclasses for broad benefits.
Who Should Use It?
Individuals seeking antioxidant support, cardiovascular and metabolic health, or enhanced gut–brain axis function; beneficial for those under oxidative or inflammatory stress.
Possible Interactions or Cautions
High doses may interact with certain medications (anticoagulants, statins); some compounds (EGCG) can cause liver stress at excessive intake; consult a healthcare provider if on chronic pharmacotherapy.
Final Thoughts
A varied intake of polyphenols from whole foods and targeted extracts offers comprehensive support for oxidative balance, inflammation control, and vascular and metabolic health.
Scientific Studies
Scalbert A, et al. Dietary polyphenols and the prevention of diseases. Crit Rev Food Sci Nutr. 2005;45(4):287–306. https://doi.org/10.1080/1040869059096
Manach C, et al. Bioavailability and metabolism of polyphenols in humans. Am J Clin Nutr. 2005;81(1 Suppl):230S–242S. https://doi.org/10.1093/ajcn/81.1.230S
Del Rio D, et al. Dietary (poly)phenolics in human health: structures, bioavailability, and evidence of protective effects. Antioxid Redox Signal. 2013;18(14):1818–1892. https://doi.org/10.1089/ars.2012.4581