Supplement
Cyanidin
SaveAn anthocyanin pigment found in berries and red/purple produce, studied for antioxidant, anti-inflammatory, and insulin-sensitising properties.
Quick verdict
Difficult to supplement in isolation; cyanidin-3-glucoside (C3G) is the common supplemental form. Evidence is promising but mostly preclinical.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Demonstrates GLUT4 translocation and adiponectin upregulation in cell models. Berry anthocyanin RCTs (which include cyanidin) show modest cardiovascular and insulin-sensitising effects. Isolated cyanidin supplementation data are limited.
Benefits
- Insulin-sensitising activity in preclinical models
- Antioxidant and anti-inflammatory anthocyanin
- GLUT4 translocation activation in vitro
Dosage notes
No established dose. C3G supplements typically provide 250–500 mg. Whole-berry consumption provides a broader polyphenol profile.
Side effects
- Generally well-tolerated
- May colour urine/stool
Who should be cautious
Rapidly metabolised—plasma half-life is very short. Bioavailability is a major limitation.
What this page cannot tell you
Berry consumption trials cannot attribute benefits specifically to cyanidin vs the dozens of other bioactive compounds present.
Leaderboard scores
- Longevity28
- Weight loss22
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