We’ve all heard the proverb, “An apple a day keeps the doctor away.” In the 19^th century, the meaning of this phrase may have been a bit vaguer. However, in modern times, we can better articulate the specific benefits of apples, particularly with regard to the polyphenols they contain.

Polyphenols are micronutrient compounds that appear in plants and many food sources. They are purported to have health benefits such as fighting disease, boosting immunity, and promoting longevity. Supplementation with apple polyphenol has been gaining popularity among health-conscious consumers due to recent publications highlighting the positive effects of this micronutrient. Here are some of the reported benefits.

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Apple polyphenol may help control blood sugar

Blood sugar levels are important to manage, and failure to do so may lead to health conditions like diabetes. In two studies, one in 25 healthy people and one in 62 overweight people found that apple polyphenol helped to reduce blood sugar levels. A study in rats also found that adding apple polyphenol led to an increase in insulin sensitivity, or the body’s ability to use blood glucose more effectively.

More research is needed to clarify this effect, and apple polyphenol should not be used as a substitute for any blood sugar medications.

Apple polyphenol may help you lose weight

High blood sugar levels go hand in hand with obesity. Supplements that help with insulin resistance can often help you to lose weight as well. In a study on 71 moderately obese people, apple polyphenol capsules reduced visceral fat and lowered cholesterol.

Apple polyphenol, however, should not be used as a substitute for other weight loss methods and may work better as an addition to a nutritious diet and regular exercise.

Apple polyphenol may improve gut health

Maintaining good gut health is crucial for overall health.  The gut is often referred to as the body’s second brain. Each of us has a whole ecosystem of bacteria living in our gut, known as the gut microbiome, and keeping it healthy can benefit us in powerful ways, such as possibly reducing the risk of diseases like diabetes, psoriatic arthritis, and inflammatory bowel disease.

Polyphenols may be good for the gut because they promote the growth of good bacteria and fend off the harmful kind. In a small trial on 12 healthy people, polyphenol-enriched apple juice increased the blood levels of over 100 different polyphenols and their metabolites. Because some of these metabolites can only be produced by certain bacterial strains, apple polyphenols may have acted as a prebiotic.

Apple polyphenol may improve physical performance

Many of us are looking for that edge in the gym or athletic competitions. Apple polyphenol might boost physical performance by extending performance time and delaying fatigue. A clinical trial on 48 physically active men showed improved endurance and reduced fatigue. Studies in rats have also shown similar results. More studies are needed to clarify this effect, so don’t make it the star of your training regimen just yet.

Apple polyphenol may have antioxidant and anti-inflammatory properties

Antioxidants are important to overall health because they may prevent or delay damage to cells. Inflammation is part of the body’s immune response, but chronic inflammation can cause damage and physical pain.

Studies show that polyphenols have general antioxidant and anti-inflammatory effects. In a clinical trial on 62 overweight people, apple polyphenol extract reduced oxidative damage to the blood vessels. Apple polyphenol also improved joint mobility and antioxidant status while reducing inflammation in a small trial on 12 healthy people given dry apple peel powder.

Apple polyphenol supplements

It is generally advised to get polyphenols from whole foods rather than through supplements. Although supplements provide a consistent and measurable dose, polyphenols tend to work better when they interact with other nutrients found in the whole foods containing them.

Unfortunately, not everyone has the luxury of being able to consistently consume whole foods. In these circumstances, it is better to take apple polyphenol supplements along with other vitamin and mineral supplements or a multivitamin. Unlike the average multivitamin, myPEAK’s Wellness supplement contains apple polyphenol along with a host of other ingredients to boost its effectiveness, such as black pepper extract to help absorption and ancient peat to bolster the physical performance benefits of apple polyphenol. myPEAK describes Wellness as a multipurpose supplement designed to support strength, immunity, fitness, cognitive functioning, mood, anti-aging, and nutrition.

“Multivitamins are just vitamins. That’s a tiny component of what Wellness is,” CEO and co-founder Dr. Bhargav Patel said. “Wellness was designed to be your foundational product. You take it and it’s supporting all of the systems of your body working together to help you perform at your peak.”

Apple polyphenol supplements show a lot of promise as a health boosters. However, it should be noted that the data comes from a small number of human and animal studies. More research is needed to fully understand the benefits of apple polyphenol supplementation. .

Supplementing with apple polyphenol doesn’t mean you should neglect whole foods in your diet. Eating a wide range of fruits, vegetables, legumes, nuts, seeds, and grains can ensure that you get plenty of polyphenols in your diet. Your morning cup of coffee contains polyphenols; they are also found in black and green tea. Have a sweet tooth?  Chocolate contains plenty of polyphenols. Just try to reach for a source that is mostly cacao and not filled with sugar.

Take a look at your diet and determine what you might need to supplement to make it more complete. Apple polyphenol might be just what you need.

Further Reading

News Medical: What Are the Health Benefits of Apples?

Daily Mail: From raw to dried, we reveal the best way to have your apple a day

Well and Good: 12 Foods Rich in Polyphenols, a Powerful Anti-Inflammatory Agent Linked to Longevity

Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat,or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.

Regarding Nutritional SupplementsOr Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.