You may be able to toss your antacids and emergency imodium stash—scientists are excited about a new study highlighting the gut-protecting powers of blackcurrant extract, and it could be the latest go-to remedy for the summer GI distress some runners experience. Relief for the dreaded condition, sometimes dubbed “Runner’s Trots,” might now be as simple as popping a berry supplement, as reported by British media outlet Wales Online.
Berry good news
Researchers found that over two-thirds of recreational runners, unaccustomed to running in hot weather, experienced reduced symptoms after taking blackcurrant extract. Mark Willems, a professor in exercise physiology at the University of Chichester who has published more than 40 New Zealand blackcurrant extract studies, noted the study’s significance: “It is impressive that the 92 per cent of participants who displayed total GI symptoms were reduced to 25 per cent with blackcurrant. This is really meaningful.”
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What exactly are Runner’s Trots?
For the uninitiated, the term Runner’s Trots refers to the gastrointestinal distress runners face in high temperatures, leading to nausea, diarrhea and other uncomfortable symptoms. Exercising in the heat redirects blood flow away from the digestive system to help keep your body cool, creating GI havoc. Current prevention methods, like complex heat acclimation training, are often impractical for casual runners.
The research
For this study, runners took 600 mg of blackcurrant extract (the brand CurraNZ was used in this study) daily for seven days before hitting the treadmill in sweltering 34°C conditions. The polyphenol-rich blackcurrant supplement was shown to reduce heat-induced cell damage and “leaky gut” by up to 40 per cent. Not only did the extract alleviate gut distress, but it also proved safe, with no adverse effects, on core temperature or thermoregulation.
Matthew Kuennen, an associate professor at High Point University, North Carolina, praised its efficacy: “I am impressed with blackcurrant’s ability to reduce markers of gut leak and gastro-intestinal barrier function during prolonged endurance exercise under hot/dry conditions.” Kuennen says he would recommend blackcurrant supplementation as a potentially meaningful alternative when heat training is not an option.
The takeaway
Blackcurrant extract may be a game-changer for runners battling heat-induced GI issues. With its ability to provide quick relief and enhance performance, it may be worth considering adding this supplement to your pre-race routine. Stephanie Flippin, a pro ultrarunner, coach and physician who works with athletes and uses blackcurrant extract in her own training, says she is excited about the findings: “There isn’t a runner who hasn’t experienced GI distress,” she explains. “With current strategies limited to heat training itself, any mitigation and protective measure is highly beneficial, and New Zealand blackcurrant extract offers an exciting new supplement for runners.”
“The take-out message is that if you are customarily experiencing mild GI symptoms from running in the heat, they are likely to be resolved by supplementing with New Zealand blackcurrant extract,” Willems said.
