New meta-analyses added
We added a few meta-analyses to our database and update the clinical effects accordingly.
Written By
Reviewed By
Hesperidin, found abundantly in orange peels and various citrus fruits, exhibits promising potential in reducing risk factors associated with cardiovascular disease, such as triglycerides and total cholesterol. Additionally, it appears to some have anti-inflammatory properties. While other potential benefits of hesperidin exist, further clinical studies are required to fully understand its range of effects.
Hesperidin is most often used for
Last Updated:October 5, 2023
Hesperidin is a flavanone glycoside found in the spongy inner peel of citrus fruits and is derived from the term "hesperidium." Its aglycone form is known as hesperetin.
Hesperidin may reduce certain inflammatory markers and cardiovascular disease risk factors, particularly at doses that exceed 500 milligrams per day. Additionally, it may improve blood flow and aid muscle recovery, though further research is needed to confirm these effects.
Hesperidin supplementation has not been reported to cause side effects, but further research is needed to confirm this.
Hesperidin may improve lipid metabolism by inhibiting cholesterol synthesis and enhancing VLDL catabolism. It may also potentially reduce inflammation by suppressing the expression of inflammatory enzymes and may lower blood pressure by increasing nitric oxide synthesis and inhibiting the anhiotensin-converting enzyme.
Most studies tend to use 500 mg or more of supplemental hesperidin, and use the standard form of hesperidin if taking it as a daily preventative.[1]
For the prevention of muscle soreness associated with delayed onset muscle soreness (DOMS), a daily dosage of 500 mg of hesperidin methyl chalcone (HMC) for 3 days prior to intensive anaerobic exercise has shown positive outcomes. HMC concentration typically peaks 1–2 hours after oral administration.[2]
When it comes to food products, the amount of hesperidin contained in orange juice or other citrus peels (e.g., tangerine peel) may vary depending on multiple factors. As a result, establishing a recommended quantity of specific foods containing hesperidin to achieve effects similar to those obtained with oral supplements is challenging. For instance, one study analyzing the composition of citrus juices found hesperidin concentrations ranging from 20–60 mg/100 ml in orange juice, 8–46 mg/100 ml in tangerine juice, 4–41 mg/100 ml in lemon juice, and 2–17 mg/100 ml in grapefruit juice.[3] Sun-dried tangerine peels, used in traditional Chinese medicine, appear to confer such a substantial dose of hesperidin that additional supplementation may not be required. These peels may be made more palatable by blending them into a shake.[4]
New meta-analyses added
We added a few meta-analyses to our database and update the clinical effects accordingly.
Written By
Reviewed By
Standard FAQ and database update
We updated this page's FAQs and database with a bunch of new meta-analyses. Additionally, the material in the "research breakdown" section was merged with our FAQs.