Pine Bark Extract
Pine bark extract contains antioxidants that may support nitric oxide production. Research on its effect on sports performance is limited.
Clinical dosage
Origin
NaturalPine bark extract is derived from the bark of the maritime pine (Pinus pinaster), mainly from the Landes forest in southern France. The most well-known brand is Pycnogenol. It contains procyanidins, powerful antioxidants.
Safety
Pine bark extract (Pycnogenol) has been extensively studied and is safe at doses of 100-200mg per day. It has been used as a dietary supplement for decades. In pre-workouts it's added for its potential effect on blood flow through NO production.
For comparison
The procyanidins in pine bark extract are similar to the antioxidants in grape seeds and green tea, but in a more concentrated form. 100mg of Pycnogenol contains as many antioxidants as several cups of green tea.
Dosage by weight and gender
The typical pine bark extract dose is 100-200mg per day (Gulati, 2014). In pre-workouts it's often combined with citrulline or arginine for a synergistic pump effect. Body weight doesn't affect dosing. There are no gender-specific recommendations.
Frequently asked questions
What does pine bark extract do?▼
Pine bark extract may stimulate NO production, which could improve blood flow and pump during training. It's also a powerful antioxidant that may reduce oxidative stress. Most research has been done with Pycnogenol (Rohdewald, 2002).
Is pine bark extract dangerous?▼
No, pine bark extract has a good safety profile. It has been used as a supplement for decades without serious side effects. Mild stomach issues occur rarely. Don't use if allergic to pine trees.
How much pine bark extract per day?▼
100-200mg per day is the standard dose in most studies. Pre-workouts usually contain 100-150mg. Take it with a meal for better absorption. The effect builds over several weeks of daily use.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Pycnogenol supplementation reduces exercise-induced oxidative stressBentley DJ et al. — Phytomedicine (2012)
Pre-workouts with Pine Bark Extract
No products found with this ingredient