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What is Rose Hip?

Rose Hip or rose haw is the fruit from the rose plant. The fruit itself has a wide variety of uses, most of which involves consuming the fruit in one form of another. Often used in herbal teas, it can also be made into soups, marmalades, jams, syrups, herbal teas and wine. They can also be used for decorative purposes as well as in itching powder due to the fine irritating hairs within the fruit. Compounds in Rose Hip have also been researched for providing a whole host of healthful benefits.

Where Does Rose Hip Come From?

As previously mentioned, Rose Hip is the fruit of the rose plant. There are over a hundred species of rose, which means there are just as many numbers of Rose Hip species. However, some of the most common are Rosa canina (dog rose) or Rosa majalis.

Rose Hip Benefits

Rose Hips are generally quite high in vitamin C and one of the highest plant sources of the vitamin. Back in World War 2, due to disruptions in trade ships carrying tropical citrus fruits, it was suggested Rose Hips were collected to make syrups high in Vitamin C. Most commonly, Rose Hip displays antioxidant and anti-inflammatory activity and has even been researched as a potential adjunct therapy for certain cancers. In addition, Rose Hip extracts have been proven successful in small trials on persons with osteoarthritis, rheumatoid arthritis and lower back pain.

Rose Hip Benefits for Bodybuilders

While no clinical trials or human studies have been done for supplementation of Rose Hip on physical performance, there have been some animal studies looking at the use of Rose Hip on blood lipids, cholesterol profiles and weight maintenance. These animal studies were able to show that consuming Rose Hip seed extract or seed oil was able to promote better cholesterol profiles and a positive change in visceral fat mass. In addition, Rose Hip may also be of benefit those with impaired glucose metabolism with a particular compound in Rose Hip; trans-tiliroside exhibiting glucose lowering potential. As such, Rose Hip may prove to be beneficial for bodybuilders and athletes by promoting better body composition and perhaps an increased insulin response required for muscle glycogen resynthesis and muscle growth.

Rose Hip Negatives & Side Effects

Rose Hip is mostly considered a safe product to use, however excessive use may cause side effects such as nausea, gastrointestinal symptoms and stomach cramps. Eating, inhaling or touching the raw fruit with the hairs may cause irritation. The high vitamin C content is often noted as having potential negative effects as high levels of vitamin C can increase the absorption of iron and may promote unwanted oestrogen production or activity.

Rose Hip Recommended Doses & Ingredient Timing

There are no conclusive dosing recommendations for the use of Rose Hip as a supplement. Most clinical studies have examined 5-10g of a specific brand of Rose Hip powder known as Litozin®, however, as Rose Hip can be taken in tea form, oil form, fresh form and even topical form, it is hard to distinguish a particular dose to use. Furthermore, there are no current timing recommendations for the use of Rose Hip supplements.

Rose Hip Supplements

Rose Hip can often be found in herbal tea formulations as well as in joint support supplements. Its potential laxative function means you can also find Rose Hip in gastro support supplements, anti-inflammatory and antioxidant supplements. You can also find it in diuretic supplements as high amounts of Rose Hip causes increased urination.

Stacking Rose Hip

Rose Hip can be stacked with a wide variety of supplements. Due to its potential to promote healthy weight, you can stack it with fat loss supplements or fat loss proteins. You could also combine it with other joint support formulas as well as other diuretics.

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1. Tumbas VT, Canadanović-Brunet JM, Cetojević-Simin DD, Cetković GS, Ethilas SM, Gille L. ‘Effect of rosehip (Rosa canina L.) phytochemicals on stable free radicals and human cancer cells.’ J Sci Food Agric. 2012 Apr;92(6):1273-81. doi: 10.1002/jsfa.4695. Epub 2011 Nov 14.
2. Saaby L, Jäger AK, Moesby L, Hansen EW, Christensen SB. ‘Isolation of immunomodulatory triterpene acids from a standardized rose hip powder (Rosa canina L.).’ Phytother Res. 2011 Feb;25(2):195-201. doi: 10.1002/ptr.3241.
3. Chrubasik C, Roufogalis BD, Müller-Ladner U, Chrubasik S. ‘A systematic review on the Rosa canina effect and efficacy profiles.’ Phytother Res. 2008 Jun;22(6):725-33.
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