Supplement review: Pycnogenol / Modex

Today on Coffee & Questions ☕️ I did a non-biased supplement review on Pycnogenol (a.k.a Modex, Pine Bark Extract)

What is it?

Pycnogenol (Pic-noj-en-all) is a natural plant extract from the bark of the maritime pine tree. It is rich in a group of antioxidants called "procyanidins" or flavonoids.

What are the claimed benefits?

1. Prevent oxidative damage - an antioxidant
2. Reduce muscle cramps and soreness
3. Improves athletic endurance
4. Improves blood flow and vasodilation
5. Reduces inflammation
   

What does the research say?

There is a small body of evidence available, mostly low quality. Much of the research is industry-funded. Conflict of interest = biased research. With a very, very small number of participants.

I also looked for Pycnogenol in the AIS Supplement Framework - it is NOT listed in Group A. There are other flavonoids listed in Group B (limited evidence) such as NZ Blackcurrant, tart cherry juice. Pycnogenol or "pine bark extract" is not on the list at all.

Supplements need to be SAFE, EFFECTIVE and BENEFICIAL

Remember the nutrition cake! Build from the bottom up - start with the foundations before you add the sprinkles (supplements)

👉🏼 Make sure you are eating a nutrient-dense, anti-inflammatory diet

👉🏼 Make sure you are matching your energy needs

👉🏼 Make sure you are fuelling for your training

THEN you can look at adding a Pycnogenol supplement if you wish - but the evidence just isn't strong enough yet to warrant it.

If you have any questions about supplements, specifically as a triathlete, reach out to me HERE