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Apigenin: should you take it with or without food?

Apigenin (4′,5,7-trihydroxyflavone) is a bioflavonoid found in various plants, including parsley, celery, chamomile, and some citrus fruits. It has been studied for its anti-inflammatory, antioxidant, and anticancer properties.

Apigenin’s ability to modulate various biological pathways makes it a promising compound in the realm of longevity and disease prevention. Discover if you should take apigenin with or without food, based on scientific studies and expert advice.

Apigenin with or without food: scientific evidence

No substantial evidence suggests that apigenin must be taken with or without food. However, considering that apigenin is found naturally in many foods, incorporating these into meals is a practical approach.

When it comes to supplements, following the manufacturer’s instructions or seeking advice from a healthcare provider is advisable. This ensures optimal absorption and effectiveness.

Practical considerations

Consuming foods rich in apigenin is safe and does not lead to adverse effects for most individuals. However, in some cases, especially when taken in high doses through supplements, it might cause mild side effects such as:

  • Upset stomach
  • Sedation
  • Muscle relaxation
  • Allergy from food containing apigenin

These side effects are generally not severe and often diminish as your body adjusts to the supplement.

Expert recommendations

Taking apigenin in the evening might benefit you if you want to improve sleep quality or unwind after a busy day. However, consuming apigenin-rich foods throughout the day is also a good practice, as it contributes to a balanced intake of antioxidants and anti-inflammatory compounds.

Apigenin and bioavailability

Factors affecting absorption

The bioavailability of apigenin can be influenced by several factors, including its chemical structure, solubility, and the presence of other compounds. Apigenin’s poor water solubility often limits its absorption in the gastrointestinal tract. Additionally, the method of delivery, such as whether it is consumed as part of a whole food or as a supplement, can also impact its absorption rates.

Role of food in enhancing bioavailability

Taking apigenin with food can significantly enhance its bioavailability. Foods that are high in fats, for instance, can improve the dissolution and absorption of apigenin. This is because fats can help to solubilize apigenin, making it easier for the body to absorb.

Comparing food sources and supplements

When it comes to obtaining apigenin, both food sources and supplements have their pros and cons. Food sources of apigenin include fruits, vegetables, and herbs, which also provide additional nutrients and health benefits.

On the other hand, supplements can offer a more concentrated dose of apigenin, making it easier to achieve higher intakes without having to consume large amounts of food. However, the bioavailability from supplements can vary depending on the formulation.

Optimal dosage of apigenin

Currently, there’s no official recommended daily intake for apigenin due to the variability in individual needs and the lack of extensive human studies. However, consuming foods rich in apigenin as part of a balanced diet is considered safe and beneficial. Those considering apigenin supplements should consult healthcare professionals for personalized advice. They can provide guidance based on your specific health profile and needs.

Most commonly, 50 mg to 100 mg of apigenin is the dosage used in supplements on the market. As dried parsley provides 45mg per gram, these doses would appear safe and appropriate.

Different doses of apigenin have been used in clinical results, and even at high doses, no toxicity has been reported. Therefore, one may suggest larger doses to reap the maximal benefits, although research indicates that side effects are more likely at high dosages.

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