WHAT IS CHLOROGENIC ACID?
Chlorogenic acid is a hydroxycinnamic acid and phytonutrient (a group of chemical compounds that occur naturally in plants and have multiple health benefits but are not considered essential to human health) which has strong links with diabetes prevention. In this article I will be looking at chlorogenic acid and its health benefits in greater detail.
WHAT IS THE HISTORY OF CHLOROGENIC ACID?
Chlorogenic acid was discovered in 1932 but there is very little information available regarding its discovery.
WHAT ARE THE HEALTH BENEFITS OF CHLOROGENIC ACID?
Chlorogenic acid is a potent antioxidant which can protect your body’s cells from dangerous free radicals (harmful by-products that are released during oxygen related reactions and contribute to cancer, diabetes and increase the visible signs of ageing).
It also has significant benefits for people suffering from diabetes and has been shown to increase the production of insulin (a hormone which diabetics struggle to produce that takes glucose from the blood and helps keep blood glucose levels stable), reduce blood glucose levels and slow the release of glucose into the blood after eating a meal.
The list below provides a summary of these and the other main health benefits of chlorogenic acid:
– Acting as an antioxidant.
– Preventing atherosclerosis (a condition where hard plaques form in the artery walls and restrict the flow of blood which ultimately increases your heart disease risk).
– Preventing cancer.
– Preventing diabetes (particularly type 2 diabetes).
– Reducing blood levels of low density lipoprotein (LDL) cholesterol (a type of cholesterol which causes blockages in the arteries and increases your heart disease risk).
– Reducing your risk of heart disease (by preventing atherosclerosis and reducing blood levels of LDL cholesterol).
– Supporting weight loss (by forcing the body’s cells to use body fat for energy).
HOW MUCH CHLOROGENIC ACID DO YOU NEED?
Chlorogenic acid is not believed to be essential in humans so no official recommended daily allowance (RDA) has been established. Studies on the health benefits of chlorogenic acid have used doses of between 60 milligrams (mg) and 185mg to activate the health benefits discussed above. This equates to around 1 or 2 cups of coffee per day (depending on the quality of the coffee beans used).
WHICH FOODS CONTAIN CHLOROGENIC ACID?
Chlorogenic acid is mainly found in coffee with 100 millilitres (ml) providing you with between 35mg and 175mg (depending on the quality of the coffee beans used). Certain other plant based foods also contain lower levels of chlorogenic acid and these are listed below:
– Apples.
– Blueberries.
– Pears.
– Sunflower Seeds.
– Tea.
– Tomatoes.
WHAT ARE THE SYMPTOMS OF CONSUMING TOO MUCH CHLOROGENIC ACID?
Currently there are no reported overdose symptoms associated with chlorogenic acid consumption. However, drinking large amounts of coffee (the main source of chlorogenic acid) can lead to a caffeine overdose. The exact amount of caffeine that leads to an overdose varies from person to person but most sources suggest that between 300mg and 700mg (approximately 3-7 cups of coffee) can cause the mild overdose symptoms listed below:
– Difficulty sleeping.
– Excitement.
– Increased heartbeat.
– Increased urination.
– Muscle twitching.
– Nervousness.
– Restlessness.
– Thirst.
Consuming more than 700mg of caffeine (8 cups of coffee or more) can lead to much more serious overdose symptoms. These include:
– Confusion.
– Convulsions.
– Disorientation.
– Loss of consciousness.
WHAT ARE THE SYMPTOMS OF FAILING TO CONSUME ENOUGH CHLOROGENIC ACID?
Chlorogenic acid is not classed as an essential nutrient so no deficiency symptoms have been established.
CHLOROGENIC ACID SUMMARY
Green tea often steals the limelight when it comes to healthy hot beverages. However, coffee can give you a real health kick too. So next time you are feeling a little thirsty or need some energy, make sure you do not neglect coffee and chlorogenic acid.
Sources:
Acid Compounds in Coffee (Food-Info)
Caffeine Overdose (Overdose Symptoms)
Chlorogenic Acid (CoffeeChemistry.com)
Chlorogenic Acid (The Marshall Protocol Knowledge Base)
List of Phytochemicals in Food (Wikipedia)
What Is Chlorogenic Acid? (Wise Geek)