Health Guide

Red Raspberry

Red Raspberry (Rubus idaeus) is more than just a delicious summer fruit; it's a powerhouse of nutrition often concentrated into seed oil or powder extracts for dietary use. Packed with a unique antioxidant called 'Raspberry Ketones' and rich in Vitamin C, it supports your body's natural defenses against inflammation and oxidative stress. Think of it as nature's sweet shield for your metabolism and cellular health. Whether eaten whole or taken as a supplement, it helps maintain a healthy inflammatory response, which is key to feeling your best every day.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Antioxidant Potency (ORAC Value)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Antioxidant Score (ORAC μmol TE/100g)

Source Type →

Health Benefits & Sources

Why You Need It

Metabolic Support: Helps regulate fat metabolism and maintain healthy blood sugar levels.
Antioxidant Powerhouse: Fights free radicals that cause premature aging and cellular damage.
Skin & Joint Health: Reduces inflammation, promoting clearer skin and more comfortable joints.

Deep Dive

The magic of Red Raspberry lies in its bioactive compounds. The most famous is Raspberry Ketone, an aromatic compound that gives the fruit its distinct smell. Scientific studies suggest that raspberry ketones can increase the breakdown of fat cells (lipolysis) and boost adiponectin, a hormone that regulates blood sugar and metabolic processes.

Additionally, raspberries are loaded with Ellagic Acid, a phytochemical known to induce apoptosis (programmed cell death) in harmful cells, making it a potent ally in maintaining cellular integrity. Combined with high levels of Vitamin C, it supports collagen production, keeping your skin firm and your immune system robust.

Natural Food Sources

Nature provides the best bioavailability. Eating the fruit or seeds ensures you get the full spectrum of fiber and co-factors that supplements might lack.

Food	Amount per 100g	% Daily Value (Approx)
Red Raspberries (Fresh)	1 cup (123g)	54% Vitamin C
Blackberries	1 cup (144g)	50% Vitamin C
Cranberries	1 cup (100g)	24% Vitamin C
Strawberries	1 cup (152g)	149% Vitamin C

Supplementation

Dosage: Standard dosages for Red Raspberry Extract (containing Raspberry Ketones) range from 100mg to 400mg daily. Always follow the manufacturer's instructions.
Who Should Use It: It is beneficial for adults looking to support weight management efforts or seeking extra antioxidant protection.
Form: Available as capsules, powders mixed into smoothies, or liquid extracts.

Top Food Sources

Fresh Red Raspberries

Source of Vitamin C & Fiber

Raspberry Seed Oil

Concentrated Essential Fatty Acids

Freeze-Dried Powder

Preserves heat-sensitive antioxidants

Blackberries

Similar phytonutrient profile

Raspberry Ketone Extract

Concentrated active compound (Supplement)

Frequently Asked Questions

Yes! Eating whole raspberries provides fiber, vitamins, and antioxidants. Supplements are useful if you want a concentrated dose of Raspberry Ketones for metabolic support, but diet comes first.

Research suggests they can help fat cells break down more effectively *in vitro* and in animal studies. Human studies are limited but show promise when combined with exercise and diet.

No. Red Raspberry *Leaf* is often used in teas for uterine health support during pregnancy (consult a midwife). The *Fruit/Extract* is used for antioxidants and metabolism.

Yes. Because it may affect blood clotting, be careful if you take blood thinners (like Warfarin) or have surgery scheduled.

Safety & Side Effects

Safety Profile

Red Raspberry fruit is generally recognized as safe (GRAS) for consumption. However, concentrated extracts and ketone supplements require caution.

Stimulant Effect: Raspberry ketones are chemically similar to synephrine and capsaicin. In high doses, they may act as a stimulant, potentially increasing heart rate and blood pressure.
Pregnancy & Breastfeeding: Avoid medicinal amounts (supplements) if pregnant or breastfeeding due to a lack of safety data. Eating the fruit in normal food amounts is considered safe.
Bleeding Disorders: There is some concern that red raspberry might slow blood clotting. Use caution if you have a bleeding disorder or are scheduled for surgery.

Disclaimer: This information is for educational purposes and does not replace medical advice. Consult your doctor before starting any new supplement.

Scientific References

[1]Kim, M. S., et al. (2010). 'Raspberry ketone helps reduce weight and fat mass.' *Life Sciences*.
[2]Lee, Y. S., et al. (2014). 'Dietary Raspberry Ketone Suppresses High-Fat Diet-Induced Obesity.' *Journal of the Korean Society for Applied Biological Chemistry*.
[3]Seeram, N. P., et al. (2006). 'Berry fruits: compositional elements, biochemical activities, and the impact of their intake on human health.' *Journal of Agricultural and Food Chemistry*.