Is Fruit and Vegetable Supplements safe?
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Safety of Fruit and Vegetable Supplements: A Comprehensive Review
Introduction to Fruit and Vegetable Supplements
Fruit and vegetable (FV) supplements have gained popularity as a convenient way to increase nutrient intake, especially for individuals who struggle to consume the recommended daily servings of fresh produce. These supplements are often marketed for their potential health benefits, including improved cardiovascular health, enhanced antioxidant status, and reduced risk of chronic diseases. However, the safety and efficacy of these supplements remain a topic of interest and investigation.
Cardiovascular Health Benefits
Reduction in Cardiovascular Disease Risk Factors
Several studies have demonstrated that FV supplements can positively impact cardiovascular health by improving various risk factors. For instance, supplementation with mixed fruit and vegetable concentrates has been shown to increase plasma levels of antioxidant vitamins such as beta-carotene, retinol, alpha-tocopherol, and ascorbic acid, while also reducing plasma homocysteine levels, a known risk factor for coronary heart disease (CHD)2 5. Additionally, these supplements have been associated with improved lipid profiles and reduced markers of oxidative stress, which are beneficial for cardiovascular health1 3.
Mechanistic Insights from Animal Studies
Animal studies have provided further insights into the mechanisms by which FV supplements may confer cardiovascular benefits. For example, a study on LDL receptor-knockout mice demonstrated that a diet supplemented with FV significantly reduced aortic atherosclerotic lesions and hepatic steatosis, independent of weight gain. This effect was attributed to improved lipid profiles, reduced inflammation, and modulation of gut microbiota4.
Antioxidant and Anti-inflammatory Effects
Enhanced Antioxidant Status
FV supplements have been shown to significantly increase serum concentrations of major antioxidant vitamins and provitamins, such as beta-carotene, vitamins C and E, and folate. These antioxidants play a crucial role in neutralizing free radicals and reducing oxidative stress, which is linked to various chronic diseases3 5. In clinical trials, participants who consumed FV supplements exhibited higher antioxidant capacity and lower levels of oxidative stress markers compared to those who took a placebo2 5.
Modulation of Inflammatory Markers
In addition to their antioxidant properties, FV supplements have been found to reduce markers of inflammation. For instance, supplementation has been associated with lower serum levels of pro-inflammatory cytokines such as TNF-alpha, which are implicated in the pathogenesis of chronic diseases like cardiovascular disease and diabetes4 6.
Safety and Adverse Effects
Lack of Serious Adverse Effects
The safety profile of FV supplements appears to be favorable, with no serious adverse effects reported in the majority of clinical studies. Participants in these studies generally tolerated the supplements well, and any reported side effects were mild and transient3. This suggests that FV supplements can be a safe addition to the diet for most individuals.
Gut Microbiota Modulation
Interestingly, FV supplements have also been shown to modulate gut microbiota composition, which can have additional health benefits. For example, a study found that FV supplementation led to a decrease in the abundance of certain pro-inflammatory gut bacteria and an increase in beneficial bacteria, which may contribute to improved gut health and reduced inflammation6.
Conclusion
In summary, fruit and vegetable supplements are generally safe and can provide significant health benefits, particularly in terms of cardiovascular health, antioxidant status, and inflammation reduction. While more research is needed to fully understand the long-term effects and mechanisms, current evidence supports the use of these supplements as a complementary strategy for individuals who struggle to meet their daily FV intake through diet alone.
Sources and full results
Most relevant research papers on this topic
Fruit and Vegetable Concentrate Supplementation and Cardiovascular Health: A Systematic Review from a Public Health Perspective
Fruit and vegetable concentrate supplementation positively impacts cardiovascular health, potentially mitigating the burden of noncommunicable diseases.
Systematic Review
Rigorous JournalA mixed fruit and vegetable concentrate increases plasma antioxidant vitamins and folate and lowers plasma homocysteine in men.
Supplementation with a mixed fruit and vegetable concentrate increases plasma antioxidant vitamins and folate and lowers plasma homocysteine in men, potentially reducing coronary heart disease risk.
RCT
Highly CitedHealth Effects of Mixed Fruit and Vegetable Concentrates: A Systematic Review of the Clinical Interventions
Mixed fruit and vegetable concentrates may improve nutrient status and reduce cardiovascular disease risk factors.
Systematic ReviewHighly CitedDietary Fruit and Vegetable Supplementation Suppresses Diet-Induced Atherosclerosis in LDL Receptor Knockout Mice.
Consuming a large quantity and variety of fruits and vegetables can prevent diet-induced atherosclerosis and hepatic steatosis in mice, potentially through improved atherogenic dyslipidemia, alleviated gut dysbiosis, and reduced inflammation.
RCT
Animal Study
Very Rigorous JournalFour week supplementation with mixed fruit and vegetable juice concentrates increased protective serum antioxidants and folate and decreased plasma homocysteine in Japanese subjects.
Supplementation with mixed fruit and vegetable juice concentrates (Juice Plus+R) for 28 days significantly increased antioxidant levels, folate status, and reduced oxidative stress, with similar benefits for smokers compared to non-smokers.
RCTModulation of gut microbiota: The effects of a fruits and vegetables supplement
A formulated fruit and vegetable supplement can modify gut microbiota composition and potentially reduce pro-inflammatory response in healthy individuals.
RCTFruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake
Increased consumption of fruits and vegetables, particularly cruciferous vegetables, dark-green leafy vegetables, citrus fruits, and dark-colored berries, can help prevent chronic diseases and reduce inflammation.
Systematic ReviewHighly CitedIntake of fruit, vegetables, and antioxidants and risk of type 2 diabetes: systematic review and meta-analysis
Consuming three or more daily servings of fruit or vegetables does not significantly reduce the risk of type 2 diabetes, while antioxidant intake is associated with a 13% reduction in the risk.
Meta-AnalysisHighly CitedHealth effects of vegetables and fruit: assessing mechanisms of action in human experimental studies.
High intake of vegetables and fruits may slow or prevent chronic disease onset due to their rich nutrient content and potential disease-preventive mechanisms.
Highly CitedCritical review: vegetables and fruit in the prevention of chronic diseases
Increasing daily intake of vegetables and fruit reduces the risk of several chronic diseases, including hypertension, heart disease, and stroke, and may prevent body weight gain.
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