What is it?
Pinus pinaster, the French maritime pine, is a species of tree native to the Mediterranean.
A water extract of its bark is commonly taken for a variety of health conditions such as cancer and cardiovascular disease.
How does it help improve / prevent me from getting arthritis?
Pine bark extract is rich in pigments called bioflavonoids.
Laboratory studies have found that some bioflavonoids have anti-inflammatory and antioxidant properties.
Antioxidants inactivate harmful free radicals in your body which can cause disease.
Free radicals are constantly being formed in your body through processes like exercise or inflammation. You may also be exposed to free radicals in the environment from sources such as cigarette smoke and pesticides.
The exact role of free radicals in arthritis is not fully understood.
It is thought that free radicals damage or kill chondrocytes, the cells responsible for making sure joint cartilage remains healthy.
Pine bark extracts have also been shown to inhibit metalloproteinases (MMPs), proteins involved in the destruction of cartilage.
Am I getting this already from my diet?
The profile of bioflavonoids in pine bark are unique.
The pine tree is well known as a tree with edible inner bark.
The biggest downsides to consuming pine bark directly are its strong flavor, difficulty to prepare and poor bioavailability.
As a result, we would recommend consuming a refined pine bark extract supplement rather than consuming the bark itself.
Has it been tested?
- A 2017 analysis comparing 20 natural supplements for osteoarthritis found that pine bark extract had a large pain-reducing effect in the short term (≤3 months)
- A 2020 Cochrane analysis reviewing 3 osteoarthritis clinical trials stated that no definite conclusions regarding the efficacy and safety of pine bark extract were possible
We only use the best available evidence in our analysis. Click here to learn more.
How much do I need to take?
Clinical trials have studied between 100-200 mg/day of pine bark extract taken at meals.
It is recommended to try pine bark extract in a safe doses along with conventional symptomatic treatments and physical therapy for at least 10 weeks, especially for those with mild to moderate knee osteoarthritis.
Does it have any side effects?
No major side effects have been reported after taking pine bark extracts in clinical trials.
Pine bark extracts may also lower blood pressure and blood sugar level. For that reason, you should be careful taking pine bark extract if you have hypertension or diabetes.
As with any supplement, it’s best to talk with your healthcare provider before adding pine bark extracts to your diet.
Is there anything else I need to know?
Pine bark extracts have also been shown to increase collagen and hyaluronic acid production, two components of popular anti-aging products that may lead to more hydrated and elastic skin.
A 2012 study of postmenopausal women found that pine bark extract is effective as a skin supplement.
Pycnogenol® is a patented formula of pine bark extract standardized to contain 70% procyanidin, a powerful bioflavonoid antioxidant.
Any product labeled pine bark extract is largely the same as Pycnogenol®.
Where is the best place to buy Pine Bark Extract?
For the UK & EU, our product recommendation is ‘Pycnogenol®’ from HealthSpan – each tablet contains 30mg of the highest quality natural extract of French maritime pine bark. We recommend taking 2-3 tablets a day, at meals, for at least 10 weeks.
For the USA, our product recommendation is ‘Pine Bark Extract’ from NOW supplements– each tablet contains 240mg of the highest quality natural extract of pine bark. We recommend taking 1 tablet a day, at meals, for at least 10 weeks.
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