Aronia Polyphenols and Exercise Performance: Beyond Traditional Antioxidants

By Dr. Steve Collins MD

For athletes striving to maximise performance and recovery, the battle against oxidative stress and its associated damage is critical. Traditional antioxidants such as vitamins C and E have long been considered essential supplements for athletes. However, emerging evidence shows that they may not be the most effective tools. Instead, polyphenols; plant-derived compounds abundant in foods like berries, teas, and cocoa, are gaining recognition as a more nuanced and effective solution for those pushing their physical limits. Among these, Aronia melanocarpa (black chokeberry) stands out as one of the richest dietary sources of polyphenols, with substantial benefits for exercise performance and recovery.

Oxidative Stress, Adaptation, and Hormesis

Intense physical activity generates reactive oxygen species (ROS), which can damage muscle tissue, reduce endurance, and impair recovery. Yet ROS are not always harmful. At controlled levels, they are crucial signalling molecules, driving muscle adaptation, mitochondrial biogenesis, and the upregulation of endogenous antioxidant defences (1,2).

Traditional dietary antioxidants, such as vitamin C and E, can neutralise ROS indiscriminately at high doses, potentially interfering with these adaptive processes (3,16–18). By contrast, aronia polyphenols strike a balance: they directly neutralise free radicals but, more importantly, stimulate the body’s own defences against oxidative stress through a process called hormesis.

Hormesis is akin to a cellular workout: a mild stressor (e.g., exercise or plant polyphenols) prompts a strengthening response. When aronia polyphenols neutralise free radicals, they transform into mild stress signals that trigger upregulation of powerful endogenous antioxidants such as glutathione and superoxide dismutase (SOD) (2,5). This mechanism explains the dramatic increases in total antioxidant capacity (TAC) observed in human studies, despite low direct bioavailability of polyphenols.

For example, in a 90-day trial with semi-professional footballers, those supplemented with aronia extract experienced a 50% increase in TAC, along with reduced DNA damage and improved inflammatory profiles compared to placebo (4). Similar benefits have been documented in Olympic rowers (14), professional handball players (4), and even in healthy women (5).

Mitochondrial Biogenesis and Muscle Adaptation

Mitochondria are the energy powerhouses of muscle cells, and mitochondrial biogenesis is essential for endurance performance. Multiple studies indicate that polyphenols stimulate mitochondrial biogenesis (8–10), with exercise and polyphenol supplementation working synergistically to enhance this effect (11). Aronia polyphenols have also been shown to upregulate myogenic differentiation, augment muscle mass, and improve muscle function (12).

Traditional antioxidants lack this adaptive dimension. In fact, high doses of vitamin C and E have been shown to blunt mitochondrial biogenesis and interfere with endurance training adaptations (16,17).

Anti-inflammatory Effects

Exercise-induced inflammation is a major contributor to muscle soreness and delayed recovery. Anthocyanins, the predominant polyphenols in aronia, reduce pro-inflammatory cytokines such as IL-6 and TNF-α, while increasing anti-inflammatory IL-10 (4,13,14). In young footballers, aronia supplementation reduced IL-6 by 30% and increased IL-10 by 30%, demonstrating a strong anti-inflammatory effect (4). This translates to lower exercise-induced muscle damage, faster recovery, and reduced risk of overtraining.

Improved Circulation and Endurance

Beyond antioxidant and anti-inflammatory actions, polyphenols improve vascular function. By enhancing nitric oxide (NO) bioavailability and protecting it from oxidative degradation, aronia polyphenols promote vasodilatation and blood flow. This improves oxygen and nutrient delivery to working muscles, enhancing endurance and performance (11,15). Flavanol-rich extracts from aronia and grapes have demonstrated measurable improvements in arterial blood flow and aerobic capacity.

Evidence from Human Trials

Human studies provide compelling evidence for the performance-enhancing role of aronia polyphenols:

- Young footballers taking aronia extract covered 13% more distance in shuttle run tests, had higher post-exercise lactate levels, increased TAC, and more favourable cytokine profiles (1,4).

- Olympic rowers showed significant reductions in pro-inflammatory cytokines and oxidative damage, alongside higher antioxidant enzyme activity (3,14).

- Professional handball players experienced decreased markers of oxidative stress and increased catalase activity after supplementation (4).

- Recreational runners who consumed aronia juice before a half-marathon had lower markers of muscle damage, platelet activation, and inflammation (8).

- Supplementation reduced oxidative damage to red blood cells in trained rowers, potentially lowering the risk of sports anaemia (9).

Conclusion

Polyphenols are much more than simple antioxidants; they can be considered adaptogens that enhance resilience, recovery, and endurance. Aronia polyphenols, with their unmatched density, offer multi-dimensional benefits:

- Enhancing endogenous antioxidant defences,

- Stimulating mitochondrial biogenesis and muscle adaptation,

- Reducing inflammation and muscle damage,

- Improving vascular function and oxygen delivery.

Unlike traditional antioxidants, which may blunt adaptation, aronia polyphenols work with the body’s natural systems, supporting both immediate recovery and long-term performance gains. For athletes seeking a natural edge, incorporating aronia-rich supplements or foods is a scientifically supported strategy worth serious consideration.

PhyterBerry SPORT Organic Aronia Powder has been tested and accredited by INFORMED SPORT and is fully organically certified, offering athletes a safe and effective way to access these benefits.

Of course, no supplement replaces proper training, nutrition, and rest. But the evidence suggests that aronia berries can meaningfully enhance athletic recovery and performance.

References

1.        Stankiewicz B, Cieślicka M, Mieszkowski J, Kochanowicz A, Niespodziński B, Szwarc A, et al. Effect of Supplementation with Black Chokeberry (Aronia melanocarpa) Extract on Inflammatory Status and Selected Markers of Iron Metabolism in Young Football Players: A Randomised Double-Blind Trial. Nutrients. 2023;15(4):975.

2.        Moskaug JØ, Carlsen H, Myhrstad MC, Blomhoff R. Polyphenols and glutathione synthesis regulation. Am J Clin Nutr. 2005;81(Suppl):277S–83S.

3.        Skarpańska-Stejnborn A, Basta P, Sadowska J, Pilaczyńska-Szcześniak Ł. Effect of supplementation with chokeberry juice on the inflammatory status and markers of iron metabolism in rowers. J Int Soc Sports Nutr. 2014;11(1):1–10.

4.        Cikiriz N, Isidora M, Biljana J, Stefani B, Jovana J, Turnic Tamara N, et al. The influences of chokeberry extract supplementation on redox status and body composition in handball players during competition phase. Can J Physiol Pharmacol. 2020.

5.        Kardum N, Takić M, Šavikin K, Zec M, Zdunić G, Spasić S, et al. Effects of polyphenol-rich chokeberry juice on cellular antioxidant enzymes and membrane lipid status in healthy women. J Funct Foods. 2014;9(1):89–97.

6.        Pingitore A, Lima GPP, Mastorci F, Quinones A, Iervasi G, Vassalle C. Exercise and oxidative stress: Potential effects of antioxidant dietary strategies in sports. Nutrition. 2015;31:916–22.

7.        Bongiovanni T, Genovesi F, Nemmer M, Carling C, Alberti G, Howatson G. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes. Eur J Appl Physiol. 2020;120:1965–96.

8.        Stevanović V, Ana P, Krga I, Milica Z, Ivana Š, Maria G, et al. Aronia juice consumption prior to half-marathon race can acutely affect platelet activation in recreational runners. Appl Physiol Nutr Metab. 2020;45:393–400.

9.        Pilaczynska-Szczesniak L, Skarpanska-Steinborn A, Deskur E, Basta P, Horoszkiewicz-Hassan M. The influence of chokeberry juice supplementation on the reduction of oxidative stress resulting from an incremental rowing ergometer exercise. Int J Sport Nutr Exerc Metab. 2005;15(1):48–58.

10.  Pérez-Jiménez J, Neveu V, Vos F, Scalbert A. Identification of the 100 richest dietary sources of polyphenols: An application of the Phenol-Explorer database. Eur J Clin Nutr. 2010;64:S112–20.

11.  Menzies KJ, Singh K, Saleem A, Hood DA. Sirtuin 1-mediated effects of exercise and resveratrol on mitochondrial biogenesis. J Biol Chem. 2013;288(10):6968–79.

12.  Yun CE, So HK, Vuong TA, et al. Aronia upregulates myogenic differentiation and augments muscle mass and function through muscle metabolism. Front Nutr. 2021;8:753643.

13.  Somerville V, Bringans C, Braakhuis A. Polyphenols and performance: A systematic review and meta-analysis. Sports Med. 2017;47(8):1589–99.

14.  Platonova EY, Shaposhnikov MV, Lee HY, et al. Black chokeberry (Aronia melanocarpa) extracts in terms of geroprotector criteria. Trends Food Sci Technol. 2021;114:570–84.

15.  Overdevest E, Wouters JA, Wolfs KH, et al. Flavonoid supplementation improves exercise performance in trained athletes. J Sports Sci Med. 2018;17:24–32.

16.  Gomez-Cabrera MC, Domenech E, Romagnoli M, et al. Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance. Am J Clin Nutr. 2008;87(1):142–9.

17.  Paulsen G, Cumming KT, Holden G, et al. Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: A double-blind, randomised, controlled trial. J Physiol. 2014;592(8):1887–901.

18.  Braakhuis AJ, Hopkins WG, Lowe TE. Effects of dietary antioxidants on training and performance in female runners. Eur J Sport Sci. 2014;14(2):160–8.

19.  Calabrese V, Wenzel U, Piccoli T, et al. Investigating hormesis, aging, and neurodegeneration: From bench to clinics. Open Med (Wars). 2024;19(1):e987–1004.

20.  Goya L, de Pascual-Teresa S. Effects of polyphenol-rich foods on chronic diseases. Nutrients. 2023;15(19):4134.