Also known as: Pycnogenol, Pinus pinaster, French maritime pine bark, Proanthocyanidins, OPC
Performance & PowerGood evidence
An extract from French maritime pine bark, chemically similar to grape seed but with a larger and better-funded human trial record. Genuinely useful for blood flow, and genuinely expensive.
Typical dose
100.0–200.0 mg per day
With food, split across the day; effects accrue over weeks
What it is
Pine bark extract comes from the bark of Pinus pinaster, the French maritime pine, grown in plantations in southwestern France. Pycnogenol is the trademarked, standardised version used in the great majority of the research.
Like grape seed extract, it is rich in proanthocyanidins, alongside other phenolic acids. The two are chemically similar enough that they are often discussed interchangeably, though their trial records differ considerably.
That difference is worth understanding. Pycnogenol has a large body of human trials behind it, which is unusual for a botanical. It is also, by some distance, the more expensive of the two, and much of the research is linked to the company that produces it — both facts belong in the same sentence.
How it works
The main mechanism is support of nitric oxide production and endothelial function, improving the ability of blood vessels to widen. This is the basis for both the circulation research and its appearance in pump-focused formulas.
It also has antioxidant activity and effects on inflammatory signalling, and inhibits enzymes that degrade collagen and elastin in vessel walls.
Because it acts on the vessel's capacity to respond rather than on nitric oxide substrate supply, it pairs logically with citrulline or beetroot, which supply the raw materials. Combining ingredients that work at different points in the same pathway is a more defensible formulation strategy than stacking three that do the same thing.
What the evidence shows
The human trial record is substantial by botanical standards, covering circulation, blood pressure, leg swelling, skin measures, joint comfort and exercise performance.
Vascular and circulatory findings are the most consistent, with reported improvements in endothelial function and blood flow measures. Some trials have reported improved exercise performance and reduced muscle cramping, though this area is smaller.
The caveat is significant and worth weighing rather than ignoring: a large share of the trials are funded by or affiliated with the ingredient's producer, and independent replication is thinner than the total volume of publications suggests. The evidence is real, but it should be read with that in mind.
Dosing
Typical range is 100-200 mg daily, often split across two servings. Trials have used doses from 50 mg up to 360 mg depending on the outcome studied.
Take with food. Effects on vascular measures generally accrue over several weeks rather than acutely, so this is not a pre-workout ingredient in the way citrulline is.
It is expensive relative to grape seed extract, which is chemically similar. If cost matters, grape seed is the pragmatic choice; if you want the ingredient with the larger trial record, this is it. Pairing with citrulline or beetroot is more logical than stacking it with grape seed, since those work at different points in the pathway.
At a glance
Common forms
Pycnogenol, Generic maritime pine bark extract, Standardised proanthocyanidin extract, Within circulation and pump formulas
Half-life / duration
Absorbed fractions clear within hours; measurable effects accrue over weeks
Timing
With food, split across the day; effects accrue over weeks
Competition status
Permitted — not on the WADA Prohibited List
Category
Performance & Power
Safety and side effects
Well tolerated across a substantial trial record. Reported effects are mild and infrequent, mainly digestive upset, dizziness and headache, and are reduced by taking it with food.
It has effects on blood pressure and on how readily blood clots, so take care if either is being managed and stop before scheduled surgery.
It also has immune-modulating activity, so speak to your doctor before use if your immune system is being managed, or if you take any regular medication.
Who should avoid it
Take care if your blood pressure is being managed or if you take anything affecting blood clotting. Stop before scheduled surgery. Speak to your doctor before use if your immune system is being managed or 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.
