Also known as: Cynara scolymus, Cynarin, Artichoke leaf extract, ALE, Luteolin
BotanicalGood evidence
An extract of globe artichoke leaves, used traditionally for digestion and with reasonable modern evidence on lipid markers. The leaf rather than the edible heart is what supplements use.
Typical dose
300.0–1800.0 mg per day
Before or with meals
What it is
Artichoke extract comes from the leaves of Cynara scolymus, the globe artichoke, rather than from the fleshy bracts people eat. The leaves are intensely bitter and are a by-product of cultivation.
The compounds of interest are cynarin and chlorogenic acid, alongside luteolin. Extracts are standardised to cynarin or to total caffeoylquinic acids, commonly 2 to 5 per cent.
It has a long history in European herbal practice, particularly around digestion and bitter tonics, and artichoke-based bitter aperitifs exist for exactly that reason.
How it works
Artichoke stimulates bile production and flow. Bile emulsifies dietary fat, so improving its flow supports fat digestion, which is the basis of the traditional use after heavy meals.
Increased bile output also draws on cholesterol, since bile acids are made from it. That is the proposed route to the lipid findings.
The bitter taste itself may contribute. Bitter compounds trigger digestive secretions through taste receptors, which is why traditional bitters were taken before or after eating rather than swallowed in a capsule.
What the evidence shows
Lipid markers are the best-studied area. Meta-analyses have reported modest reductions in total and LDL cholesterol with artichoke leaf extract, with effects clearer in people whose readings were elevated.
Digestive comfort research is smaller but reasonably consistent, with trials reporting reduced bloating and fullness after meals.
Trial sizes are modest throughout and several studies are industry-linked. This sits among the better-evidenced traditional European botanicals without being remarkable.
Dosing
Doses vary widely with standardisation. Lipid trials have often used 1,200 to 1,800 mg daily of leaf extract; more concentrated extracts are used at 300 to 600 mg.
Dose against cynarin or caffeoylquinic acid content rather than extract weight.
Take before or with meals, which suits both the digestive and the lipid rationale. Effects on lipid markers accrue over 6 to 12 weeks. If digestion after fatty meals is the goal, a liquid or chewable form that contacts the tongue may work better than a capsule, given the bitter receptor route.
At a glance
Common forms
Standardised leaf extract, Cynarin-standardised extract, Liquid tincture, Within digestive and lipid blends
Half-life / duration
Digestive effects are acute; lipid effects accrue over 6-12 weeks
Timing
Before or with meals
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Artichoke extract is well tolerated. Digestive effects including gas and mild discomfort are the most commonly reported, consistent with increased bile flow.
Because it stimulates bile, anyone who has been told there is a problem with their bile ducts or gallbladder should seek medical advice before use.
Artichoke is in the daisy family, so people sensitive to ragweed, chrysanthemums or marigolds may react. Speak to your doctor before use if you take regular medication.
Who should avoid it
Speak to your doctor before use if you have been told there is a problem with your bile ducts or gallbladder. Avoid if allergic to ragweed, daisies, marigolds or related plants. Speak to your doctor if you take regular medication. Not established at supplemental doses in pregnancy or breastfeeding.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
