Your heart does incredibly important work every second of every day, circulating your blood and getting oxygen and important nutrients to the rest of your body. Yet, heart disease continues to be today’s leading cause of disability and death.

We know that a healthy diet and regular exercise improve the health of the heart at any age, and vegetables and fruits are especially beneficial. Among these, grapes have a special place. For thousands of years, grapes have been prized for wine making, and the fruit makes a delicious and nutritious snack or dessert. But there’s more.

The tiny seeds in grapes contain concentrated nutrients that can reduce and even reverse some of the harmful internal processes that lead to an ailing heart and other chronic diseases. And grape seed extract supplements make it easy to reap the benefits.

What is Grape Seed Extract?

Grape seed extract is a dietary supplement that is produced by drying and grinding the seeds of grapes. What makes these specific seeds so healthy? They are rich in antioxidants — chemical compounds that can prevent cell damage that leads to aging and disease.

Studies have shown that the antioxidants in grape seed extract are 20 times more powerful than vitamin E, and 50 times greater than vitamin C at protecting the body from cellular damage.(1)

The most potent antioxidants found in grape seed extract are called oligomeric proanthocyanidin complexes, also known as OPCs.

OPCs are not only excellent antioxidants. They also lower blood pressure, harmful cholesterol, blood sugar, and chronic inflammation, and they help to open up blood vessels. What’s more, they have anti-cancer properties.(2)

5 Proven Health Benefits of Grape Seed Extract

Here are 5 reasons you may want to add a grape seed extract supplement to your diet:

1. Lower Blood Pressure

Elevated blood pressure plays a big part in heart disease, stroke, and kidney failure, and can be hard to control. But grape seed extract can help to get and keep blood pressure into a healthy range. One research review looked at 16 studies with a total of 810 people who lived in the United States or other countries. Grape seed extract consistently lowered blood pressure that was elevated, with daily doses between 100 mg and 800 mg.

Greater benefits were seen when the supplement was taken for a longer period of time. Among the studies that were reviewed, the longest one lasted 16 weeks but the researchers suggested that taking grape seed extract longer may prove to have even more benefit.(3)

People who showed the greatest improvement in blood pressure were overweight, had metabolic disorders such as elevated blood sugar or cholesterol, or were under the age of 50.

Some of these studies tested the supplement on people with healthy levels of blood pressure and in this group, blood pressure did not drop. This is a good thing because blood pressure that is too low can cause dizziness or lightheadedness, which can be dangerous. And the supplement can help to keep blood pressure at a healthy level.

Another study of 29 individuals with high blood pressure found that taking 300 mg of grape seed extract lowered their systolic blood pressure (the top number) by about 5% and diastolic blood pressure (the bottom number) by 4% after just 6 weeks.(4)

The daily dosage in this study was 150 mg, taken twice daily. Four weeks after the study participants stopped taking the supplement, their blood pressure had risen back to where it was before taking the supplement, so it’s important to take it consistently.

One recent study tested Enovita, a patented grape seed extract that is an ingredient in some supplements. When an extract is patented, its production is tightly controlled to make sure that its potency and purity always meets set standards.

This Enovita study found that a daily dose of 300 mg reduced blood pressure and delivered an additional benefit: It relieved perceived stress.(5)

Another study tested Enovita on 119 people with mildly elevated blood pressure. It found that 93% of participants who took 300 mg daily saw a normalization of blood pressure.(6)

2. Less Dangerous Cholesterol

We know that elevated blood serum levels of LDL — the “bad” cholesterol — is a risk factor for heart disease. Studies have shown that grape seed extract can lower levels of LDL and make it less deadly.(7)

LDL is most dangerous when it gets oxidized, meaning damaged in a way that makes it build up in artery walls and block blood flow. Eating food that is high in inflammatory fats produces this harmful damage, but grape seed extract can be protective.

A study of 8 healthy people measured the dangerous, oxidized form of LDL after the subjects ate an unhealthy, high-fat meal. It found that taking 300 mg of grape seed extract minimized dangerous LDL oxidation.(8)

Another study tested daily doses of 200 mg and 400 mg of grape seed extract in 61 people. It found that the 200 mg dose significantly reduced dangerous, oxidized LDL in 12 weeks, and the 400 mg dose did so in 6 weeks. Researchers concluded that the supplement might help to prevent arteriosclerosis, a stiffening and narrowing of arteries.(9)

3. Less Diabetes and Diabetes Complications

Diabetes doubles the risk for heart disease. And there is a cluster of five characteristics that increase risk for both type 2 diabetes and heart disease.

Along with unhealthy blood pressure and cholesterol, these are the other three: elevated blood sugar; elevated triglycerides, another type of blood fat that is usually measured along with cholesterol; and chronic inflammation, measured by testing C-reactive protein (CRP).

Grape seed extract can significantly improve all these, according to a review of earlier research that looked at 15 trials with nearly 900 people. The trials were done in the United States, United Kingdom, Australia, Italy, and other countries, and they found similar benefits around the world.(7)

The doses of grape seed extract varied, but approximately 300 mg daily would provide a combination of benefits that reduce this group of risk factors.

Another study looked at how grape seed extract can reduce the harmful effects of high-carb meals that raise blood sugar and can lead to type 2 diabetes.

In a group of 8 healthy young men and women, researchers measured levels of blood sugar after they ate a meal made up mostly of refined carbohydrates, with and without grape seed extract. When they took the supplement, the rise in blood sugar was significantly less, which helps to prevent diabetes. (10)

The study tested doses of 100 mg and 300 mg and found the higher dose to be most effective. For people who already have type 2 diabetes, grape seed extract can help to protect the heart and reduce complications, such as damage to nerves, kidneys, and eyes.

A study of 32 type 2 diabetics at high risk of heart disease found that 600 mg daily of grape seed extract lowered chronic inflammation, blood sugar, cholesterol, and cellular damage. This helps to reduce the odds of heart disease and other diabetes complications.(11)

Grape seed extract also helps to protect kidneys.(12) This is important for diabetics because the disease is a major cause of kidney failure.

4. Improved Circulation

The foods we eat and the air we breathe provide us with the necessary nutrients (vitamins, minerals, oxygen, proteins, etc.) to repair, rebuild and energize our bodies. But when our circulation is poor, many parts of our body are starved of this rich, oxygenated blood and our health suffers.

We can experience tingling or numbness in our hands and feet, fluid retention, leg swelling, muscle cramping, and even erectile dysfunction. Poor circulation can contribute to high blood pressure and puts more stress on the heart.

Studies have shown that supplementing with grape seed extract helps to dilate blood vessels and keep them flexible. Animal studies have found that grape seed extract increases the release of nitric oxide, which is part of our natural way of keeping blood vessels open.(13, 14) And human studies have found some other beneficial effects.

One study of men found that taking grape seed extract for 7 days significantly reduced stiffness and pressure in arteries.(15) This happened even when the men did some exercise, which puts more stress on blood vessels.

During exercise, blood pressure often rises as more demand is put on the heart and arteries, but grape seed extract can curb this effect. Another study looked at 9 men with slightly elevated blood pressure. It found that taking 300 mg of grape seed extract, 2 hours before exercise, reduced blood pressure, dilated arteries, enhanced oxygen delivery, and reduced the workload on the heart.(16)

Sitting for long periods restricts circulation and can lead to fluid retention and swelling in the feet and legs. A study of 8 healthy young women found that taking a single 400 mg dose of grape seed extract reduced fluid retention and leg swelling from sitting for 6 hours.(17)

5. Protection Against Cancer

According to the International Agency for Research on Cancer, in 2018 over 9 million people died from cancer worldwide. By 2040, that number is expected to increase to over 16 million global deaths. So, you want to protect yourself against the development of cancer.

A small human trial tested the ability of grape seed extract to reduce risk for lung cancer among 6 current and former heavy smokers. Researchers measured markers of lung cancer risk before and after use of the supplement and tested different doses to see if there were any adverse effects.

During the first four weeks, the dosage of grape seed extract was gradually increased: 450 mg daily for the first week, 900 mg daily for the second week, 1350 mg daily for the third week, and 1800 mg daily for the rest of the study, which lasted three months. There were no adverse effects.

Before-and-after tests measured substances that are known to promote cancer growth. Results showed that there was a reduction in cancer risk by the end of the study, and additional testing one month after the supplement was stopped showed continued reduced risk.(18)

As this was a small, pilot study, the researchers recommended further studies of grape seed extract for the prevention of lung cancer.

According to animal and cell studies, OPCs from grape seed extract can help to eliminate cancerous cells while protecting healthy cells.(19) For instance, studies of cells have found that the OPCs in grape seed extract have the potential to stop the development of breast, lung, prostate and other cancers in lab settings.(20, 21, 22, 23)

Other animal and cell studies show that grape seed extract can protect healthy cells during chemotherapy. (24, 25). This is an exciting finding, because generally in chemotherapy, healthy cells get destroyed right along with cancerous cells.

The Promise of Benefits for the Brain

Much like your computer’s processor provides instructions for all other components of the computer, your brain is the control center of your body. Our brain is what allows us to think, make decisions, store memories, and feel our emotions.

As we age, it’s important to protect our brain against diseases like Alzheimer’s disease. One of the main characteristics of Alzheimer’s is clusters of beta-amyloid proteins in the brain. These are sticky compounds that interrupt the conversations between your brain cells.

Animal studies have found that grape seed extract protects the brain in two significant ways: It inhibits the formation of those sticky amyloid protein clusters.(26) And it reduces damage to the brain when blood flow and oxygen are interrupted, such as during a stroke.(27)

Can You Get Grape Seed Extract Naturally from Foods?

Many varieties of grapes are seedless. And even if your local store does offer seeded grapes, you would likely have to eat pounds and pounds… and pounds of them to get the amazing health benefits found in studies.

The OPCs in grape seed extract are also found in plant foods such as fruits, vegetables, nuts, and seeds, and in purple grape juice and red wine. However, there is no way to tell the quantity of OPCs in a given food or drink, and who eats a perfect diet?

With food and drink alone, it would be impossible to try to match therapeutic levels found in studies of grape seed extract supplements. So, your best bet is to find a quality grape seed extract supplement.

How Much Grape Seed Extract Should I Take?

For healthy blood pressure, cholesterol, blood sugar, circulation, inflammation, and overall heart health, 300 mg daily has been found to be an effective amount.

Some studies have used higher doses in certain situations, such as 600 mg daily to reduce heart damage from type 2 diabetes, and 400 mg daily to reduce leg swelling from sitting for hours. There is no established dose for cancer prevention.

Does Grape Seed Extract Thin Blood?

An 8-week study of 17 healthy postmenopausal women, who took 400 mg daily of grape seed extract for 8 weeks, found some blood-thinning effects.(28)

For some people, this is a benefit as it improves circulation and reduces the risk of blood clots. However, for anyone who takes a blood-thinner such as Coumadin, Plavix or aspirin, there may be increased risk of bleeding, so consultation with a health professional is recommended.

Is There a Difference Between Grape Seed Extract and Resveratrol?

The two supplements are not the same. While grape seed extract is made from grape seeds, resveratrol supplements are made from grape skins or Japanese knotweed. The effects of these two supplements are quite different.

Is Grape Seed Extract Similar to Grapefruit Seed Extract

In a word, no. The sources, components, and benefits or each one are quite different. But beware: These two types of supplements sometimes get mixed up in online search results, so be sure to read labels carefully.

What are the Risks of Taking Grape Seed Extract?

Grape seed extract is generally thought to be safe. People who are allergic to grapes should not take grape seed extract.

Although side effects are rare, even at high doses, there have been reports of headache, dizziness, itchy scalp, and nausea.

If you take medications, especially ones that thin blood, work with a health professional when taking the supplement.

The Bottom Line

Grape seed extract is a potent dietary supplement made from the seeds of grapes. Rich in antioxidants, particularly OPCs, the extract has been shown in numerous studies to improve the health of blood vessels and the heart, and to reduce blood pressure, harmful cholesterol, inflammation, and cell damage that leads to chronic, and even deadly diseases.

If you do decide to try grape seed extract, choose a product that has been proven to work in a clinical trial, such as Enovita, a patented form that is produced according to strict standards of potency and purity. If a supplement contains Enovita, it will be listed in the Supplement Facts section of the label. And for maximum benefits, take the supplement consistently.

References

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