CurraNZ: The Blackcurrant Extract Athletes Should Know About

In sports nutrition, strong marketing often drives attention, but CurraNZ has built its reputation differently: through a decade of research and a growing body of evidence. Yet it remains less discussed than many mainstream ergogenic aids.

Derived from New Zealand blackcurrants and standardised to 35% anthocyanins, CurraNZ has been investigated across performance, recovery, cardiovascular health, gut integrity, and athlete immune function. It has also recently been awarded European Sports Nutrition Product of the Year (2026) at the NutraIngredients Europe Awards, highlighting its growing recognition within the global nutrition industry.

So what actually is CurraNZ, and what makes it different from other supplements?

Table Of Contents

• CurraNZ May Improve Endurance Performance

• It Enhances Fat Oxidation & May Support Glycogen Sparing

• Recovery Support Appears Highly Promising

• It May Support Gut Integrity & Exercise In The Heat

• There May Be Broader Athlete Health Benefits

• How To Use It

• Key Takeaways

CurraNZ May Improve Endurance Performance

CurraNZ has a growing evidence base as a plant-based ergogenic aid, with studies showing ~2.4-11% improvements in endurance performance across activities like running, cycling and climbing¹⁻⁶. A 2020 systematic review and meta-analysis concluded that New Zealand blackcurrant supplementation may positively influence exercise performance and related physiological responses⁷. For endurance athletes, even small performance gains can be meaningful.

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CurraNZ’s anthocyanins appear to enhance nitric oxide (NO) production via the eNOS pathway, promoting vasodilation and improving blood flow⁸⁻¹⁰. This may increase oxygen delivery, support muscle reoxygenation, and improve exercise economy, helping athletes do more with the same effort.

It Enhances Fat Oxidation & May Support Glycogen Sparing

One of CurraNZ’s standout benefits is its ability to enhance fat oxidation, with studies showing increases of up to 29% in trained athletes²˒¹¹⁻¹⁴. This may help athletes use fat more efficiently as fuel, potentially preserving glycogen and supporting endurance performance, especially in long-duration events.

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CurraNZ appears to improve substrate utilisation by increasing fat oxidation (FO) and reducing reliance on carbohydrate during exercise²˒¹¹⁻¹⁴. This “glycogen sparing” effect may help delay fatigue, making it particularly relevant for marathon, ultra-endurance and long-course athletes.

Recovery Support Appears Highly Promising

CurraNZ appears to support post-exercise recovery, with research showing reductions in muscle soreness (DOMS), faster recovery of muscle function, and less exercise-induced muscle damage¹⁵⁻¹⁸. This makes it particularly useful during heavy training blocks, tournaments, or multi-day events.

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Its anthocyanins appear to exert antioxidant and anti-inflammatory effects, helping manage oxidative stress and muscle damage after exercise¹⁵˒¹⁷˒¹⁸. Importantly, this seems to support recovery without blunting training adaptations, a common concern with high-dose antioxidant supplements.

It May Support Gut Integrity & Exercise In The Heat

A unique emerging area of CurraNZ research is gastrointestinal protection, particularly during exercise in the heat. Studies suggest it may support gut integrity and reduce GI symptoms, making it especially relevant for endurance athletes prone to gut distress during long races or hot conditions¹⁹˒²⁰.

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CurraNZ appears to reduce intestinal permeability (“leaky gut”) and improve gut barrier function, while lowering markers of heat-induced cellular stress¹⁹˒²¹. This may help protect against common exercise-related GI symptoms like “runner’s trots”, particularly in unacclimated athletes training or racing in the heat.

There May Be Broader Athlete Health Benefits

CurraNZ may offer benefits beyond performance, supporting athlete health, recovery, and training consistency. This suggests it may be useful not just on race day, but as part of a daily performance nutrition strategy⁷˒²²˒²³.

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Its anthocyanins appear to support immune resilience, reduce exercise-induced oxidative stress, and improve vascular health, all of which may help athletes recover better and tolerate higher training loads over time¹⁷˒¹⁸˒²²⁻²⁵.

How To Use It

Most of the current research on CurraNZ has used a dose of 300mg daily (1 capsule) for approximately 7 days prior to exercise or competition¹⁻⁶. The capsule is typically taken 1-2 hours before training or racing, which appears to align with peak physiological effects.

Key Takeaways

• CurraNZ is a proprietary New Zealand blackcurrant extract standardised to 35% anthocyanins.

• It has over 70 peer-reviewed studies and more than 10 universities globally have investigated CurraNZ.

• Most evidence supports use in endurance and running-based sports, though benefits may extend to any athlete performing repeated high-intensity work.

• Most research supports 300mg daily (1 capsule) for 7 days prior to exercise, typically taken 1-2 hours before training or competition.

• Unlike many trendy supplements, CurraNZ combines performance, recovery, gut health and athlete health benefits, all from one evidence-backed ingredient.

• CurraNZ isn’t a magic bullet, and it won’t replace training, sleep or good nutrition. But based on current evidence, it may be one of the more compelling, and scientifically supported, plant-based ergogenic aids available to athletes today.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Perkins IC, Vine SA, Blacker SD, Willems MET. New Zealand blackcurrant extract improves high-intensity intermittent running. Int J Sport Nutr Exerc Metab. 2015;25(5):487-493.

2. Cook MD, Myers SD, Gault ML, Edwards V, Willems MET. New Zealand blackcurrant extract improves cycling performance and fat oxidation in cyclists. Eur J Appl Physiol. 2015;115(11):2357-2365.

3. Potter JA, Hodgson CI, Broadhurst M, Howell SL, Gilbert J, Willems MET. Beneficial physiological effects with blackcurrant intake in endurance athletes. Int J Sport Nutr Exerc Metab. 2015;25(4):367-374.

4. Perkins IC, Vine SA, Blacker SD, Willems MET. Beneficial effects of New Zealand blackcurrant extract on maximal sprint speed during the Loughborough Intermittent Shuttle Test. Sports. 2016;4(3):42.

5. Potter JA, Clifford T, Howatson G, West DJ, Stevenson EJ. Effects of New Zealand blackcurrant extract on sport climbing performance. Eur J Appl Physiol. 2020;120(5):1217-1228.

6. Willems MET, Şahin MA, Cook MD. The effects of an acute dose of New Zealand blackcurrant extract on 5 km running performance. Int J Sport Nutr Exerc Metab. 2023;33(5):323-330.

7. Braakhuis AJ, Somerville VX. The effect of New Zealand blackcurrant on sport performance and related biomarkers: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2020;17:25.

8. Willems MET, Myers SD, Gault ML, Cook MD. New Zealand blackcurrant alters physiological responses and femoral artery diameter during sustained isometric contraction. Nutrients. 2017;9(6):556.

9. Willems MET, Myers SD, Gault ML. Cardiovascular function during supine rest in endurance-trained males with New Zealand blackcurrant: a dose-response study. Eur J Appl Physiol. 2017;117(12):2477-2486.

10. Willems MET, Myers SD. Intake duration of anthocyanin-rich New Zealand blackcurrant extract affects cardiovascular responses during moderate-intensity walking but not at rest. J Diet Suppl. 2021;18(6):593-607.

11. Cook MD, Myers SD, Blacker SD, Willems MET. New Zealand blackcurrant extract enhances fat oxidation during prolonged cycling in endurance-trained females. Eur J Appl Physiol. 2018;118(6):1265-1272.

12. Strauss JA, Willems MET, Shepherd SO. Dietary supplementation with New Zealand blackcurrant extract enhances fat oxidation during submaximal exercise in the heat. J Sci Med Sport. 2020;23(9):908-913.

13. Willems MET, Myers SD. Daily and not every-other-day intake of anthocyanin-rich New Zealand blackcurrant extract alters substrate oxidation during moderate-intensity walking in adult males. J Diet Suppl. 2021;18(5):530-543.

14. Willems MET, Myers SD. Two weeks daily intake of anthocyanin-rich New Zealand blackcurrant extract enhances whole-body resting fat oxidation during supine rest in healthy males. Diet Suppl Nutraceuticals. 2023;2(8):30-40.

15. Willems MET, Cousins L, Williams D, et al. Consumption of an anthocyanin-rich extract made from New Zealand blackcurrants prior to exercise may assist recovery from oxidative stress and maintains circulating neutrophil function: a pilot study. Front Nutr. 2019;6:73.

16. Willems MET, Myers SD. Effect of New Zealand blackcurrant extract on isometric contraction-induced fatigue and recovery: potential muscle-fiber specific effects. Sports. 2020;8(10):135.

17. Cook MD, Myers SD, Blacker SD, Willems MET. Consumption of New Zealand blackcurrant extract improves recovery from exercise-induced muscle damage in non-resistance trained men and women: a double-blind randomized trial. Nutrients. 2021;13(8):2875.

18. Matsumoto M, Takenami E, Iwasaki-Kurashige K, et al. Short-term blackcurrant extract consumption modulates exercise-induced oxidative stress and lipopolysaccharide-stimulated inflammatory responses. Am J Physiol Regul Integr Comp Physiol. 2009;297(1):R70-R81.

19. Costa RJS, Snipe RMJ, Kitic CM, Gibson PR. Anthocyanin-rich blackcurrant extract preserves gastrointestinal barrier permeability and reduces enterocyte damage after exertional heat stress. Int J Sport Nutr Exerc Metab. 2022;32(3):191-199.

20. Willems MET, Myers SD. CurraNZ reduces treadmill running-induced gastrointestinal symptoms in the heat: a pilot study. J Int Soc Sports Nutr. 2023.

21. Lee BJ, Willems MET. New Zealand blackcurrant extract modulates the heat shock response in men during exercise in hot ambient conditions. Eur J Appl Physiol. 2024;124(4):1345-1354.

22. Willems MET. Anthocyanin-rich supplementation: emerging evidence of strong potential for sport and exercise nutrition. Front Nutr. 2022;9:864323.

23. Willems MET. Anthocyanin-rich blackcurrant supplementation as a nutraceutical ergogenic aid for exercise performance and recovery: a narrative review. Curr Dev Nutr. 2024.

24. Willems MET. Anthocyanin-rich New Zealand blackcurrant: implications for health. Agro FOOD Industry Hi Tech. 2022;33(1):38-41.

25. Fraga CG, Croft KD, Kennedy DO, Tomás-Barberán FA. The influence of berry-derived polyphenol supplementation on exercise-induced oxidative stress and cardiovascular health in physically active individuals. Antioxidants. 2024;13(12):1561.
    
    

Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.