Blackcurrant Extract Could Boost Athletic Performance by Up to 38%, New Study Finds

A groundbreaking study has revealed that New Zealand blackcurrant extract may offer a substantial performance boost for recreational athletes, particularly those involved in high-intensity team sports.

The research, published in the Nutrients journal, found that 50% of participants who took CurraNZ—a blackcurrant extract supplement—experienced significant and repeatable improvements in running performance. On average, these individuals increased their total running distance by 16.7% (328m) compared to those taking a placebo.

Study Highlights

The study examined the effects of a seven-day intake of 600mg CurraNZ on 16 recreationally active men. Participants regularly engaged in high-intensity, intermittent running and were tested across five treadmill sessions over 12-16 weeks, with 14-day washout periods. The research followed a double-blinded, randomized, crossover design, with performance improvements measured based on a ‘smallest worthwhile change’ calculation set at 173m.

Key findings included:

• 50% of participants demonstrated repeatable performance enhancements across both trials.
• Responders saw running distance improvements ranging from 7.2% to 38%, with an average increase of 16.7% (328m).
• The highest responder improved by 38% in one trial and 28% in another.
• 19% of participants showed improvement in one trial but not the other.
• Overall, the study group recorded an average increase of 7.9% in total running distance.

Professor Mark Willems, an exercise physiology expert and lead researcher at the University of Chichester, highlighted the significance of these results.

“These observations are extremely encouraging because they show that individuals who consistently respond to blackcurrant extract, at least in high-intensity intermittent exercise, can achieve a substantial performance advantage. Those gains would typically be seen only after two to eight weeks of repeated sprint or high-intensity interval training,” he explained.

Why Blackcurrants Could Be a Game-Changer

New Zealand blackcurrants are rich in anthocyanins—bioactive compounds known to improve muscle function, reduce fatigue, and enhance cardiovascular performance. These compounds also provide powerful antioxidant and anti-inflammatory effects, which could contribute to the observed performance benefits.

Sports nutrition practitioners have long called for research on the repeatability of supplement-induced performance gains. Some well-known ergogenic aids, such as sodium bicarbonate, have shown inconsistent effects. This study positions blackcurrant extract as a potentially reliable option for endurance and team sport athletes.

Why Some Athletes Don’t Respond

While the results were promising for many, not all athletes responded to the supplement. Individual differences in genetics, metabolism, and the absorption of anthocyanins may influence the effectiveness of blackcurrant extract.

Professor Willems noted, “It could be that some people need a higher dose or a longer supplementation period to experience benefits. We’ve seen physiological changes with extended intake, but more research is needed to determine how different individuals might respond over time.”

A Natural Edge for Athletes

The findings from this study suggest that New Zealand blackcurrant extract could become a staple supplement for athletes seeking natural performance enhancements. Whether you’re a weekend warrior, semi-professional competitor, or coach looking to give your team an advantage, CurraNZ presents an intriguing ergogenic aid.

With a strong foundation in scientific research, this affordable and natural supplement has the potential to help recreational athletes unlock their full potential across a range of sports.

Me

I use this product and get free samples from the brand in exchange for posts like this. I use it because I think it works.

Recreational and keen 5K runners should check this blog post for 100 tips, including other supplements, to improve race time.

About CurraNZ

CurraNZ is a naturally sourced fitness supplement made from blackcurrants from New Zealand. Backed by over 60 peer-reviewed studies, it is recognized for its benefits in sports performance, muscle recovery, and gut health.

New Zealand’s unique climate results in blackcurrants with one of the highest anthocyanin concentrations globally—1.5 times greater than European varieties. These bioactives enhance blood flow, reduce oxidative stress, and support endurance performance.

CurraNZ is trusted by elite athletes, including 2024 Ultra-Runner of the Year Hayden Hawks and British Winter Spine Race winner Kim Collison. Certified by Informed-Sport, it is available at curranz.com and Amazon, with a 30-capsule pack priced at £23.99.

Promotional Discount Code is 5KRUNNER on the curranz website (not affiliated); this should give you 10% off. Sometimes, Curranz offers a 20% discount for first-time customers.

Reference

More claims and related science here.

1. Individual Responses to Repeated Dosing with Anthocyanin-Rich New Zealand Blackcurrant Extract (CurraNZ) During High-Intensity Intermittent Treadmill Running in Active Males, Nutrients 2024, 16, 4253. https://doi.org/10.3390/nu16244253