monogalactosyl diglyceride
Bio-Activity Analysis
MGDG Content in Leafy Greens (Relative Density)
SCIENTIFIC DATA VISUALIZATION
Health Benefits & Sources
Why You Need It
- Gut Health Hero: MGDG helps maintain the integrity of the intestinal lining, potentially reducing inflammation.
- Natural Emulsifier: It helps blend fats and water, aiding in the digestion of other healthy fats you eat.
- Brain & Cell Support: As a structural fat, it contributes to the health of cell membranes, vital for communication and protection.
Deep Dive
Monogalactosyl diglycerides are the most abundant lipid class in the photosynthetic membranes of plants. When you eat leafy greens, you are consuming these structural fats. Research suggests that MGDG possesses anti-inflammatory properties, particularly within the digestive tract. Because it is a 'polar lipid,' it interacts positively with the mucous layer of the gut, potentially offering a soothing effect. It is not usually taken as a standalone supplement in isolation but is consumed as part of a whole-food plant diet or extracted from Spinacia oleracea (Spinach) for specialized formulas.
Natural Food Sources
MGDG is strictly a plant-based compound. The highest concentrations are found in the chloroplasts of green leafy vegetables. While hard to quantify in mg without lab testing, the relative density is highest in these foods:
| Food | Amount | Notes |
|---|---|---|
| Spinach | Very High | The primary commercial source for extraction. |
| Kale | Very High | Abundant in raw leaves. |
| Brussels Sprouts | High | Concentrated in the outer leaves. |
| Broccoli | High | Found in florets and leaves. |
| Alfalfa Sprouts | Medium | High concentration relative to size. |
Supplementation
Food First: For general health, eating 2-3 servings of leafy greens daily provides sufficient MGDG.
Supplements: MGDG is sometimes available as a specialized extract (often labeled as 'Spinach Extract' or 'Thylakoid Extract'). These are used primarily for appetite control or digestive support. Dosage varies by manufacturer, typically ranging from 500mg to 1g daily.
Top Food Sources
Frequently Asked Questions
Safety & Side Effects
Safety Profile
Safety: MGDG is considered Generally Recognized As Safe (GRAS) when derived from food sources. It is a natural part of the human diet.
Side Effects: Extremely rare. Consuming massive amounts of spinach extract might cause mild green discoloration of the stool or mild digestive upset.
Interactions: None known. It is a structural fat, not a drug.
Contraindications: None, though those with severe allergies to specific greens (like spinach) should avoid extracts derived from those plants.
Scientific References
- [1]Bursten, R. E., et al. (2020). 'Monogalactosyldiacylglycerol: A Key Player in Plant Stress Resistance.' *Frontiers in Plant Science*.
- [2]Lahaye, M. (2018). 'Marine algae as a source of bioactive polar lipids.' *Current Opinion in Food Science*.
- [3]Montoya, A., et al. (2021). 'Thylakoids from spinach suppress appetite and improve metabolic health.' *American Journal of Clinical Nutrition*.