USDA Nutrient-Dense Foods · Fruit
Cynara scolymus (Globe Artichoke)
Strong EvidenceCompound
Hermetica Superfood Encyclopedia
Cynara scolymus (globe artichoke) extract contains cynarin and chlorogenic acid that inhibit HMG-CoA reductase and stimulate bile acid synthesis. Clinical studies demonstrate significant reductions in total cholesterol (up to 23 mg/dL) and improvements in liver function markers.
Cynara scolymus, or Globe Artichoke, is a perennial thistle native to the Mediterranean region, cultivated for its edible flower heads and leaves. Bioactive extracts are typically produced via ethanolic or aqueous methods to concentrate key compounds like phenolic acids and inulins from the plant's vegetative parts.
Human clinical evidence is supported by multiple meta-analyses and randomized controlled trials (RCTs). A systematic review (PMID: 28609140) confirmed artichoke's lipid-lowering effects, while an RCT in NAFLD patients (PMID: 29520889) demonstrated significant improvements in liver enzymes. Additionally, a double-blind, placebo-controlled crossover trial (PMID: 20591206) established its prebiotic effects on the gut microbiome.
Clinically studied dosages for standardized leaf extracts range from 1000 mg per day (for hypertension) to 1800 mg per day (for metabolic syndrome) for up to 12 weeks. Extracts are often standardized to contain 5-10% cynarin or other phenolic acids. Consult a healthcare provider before starting any new supplement.
Globe Artichoke (Cynara scolymus) per 100g edible portion (cooked, boiled): Calories: ~53 kcal. Macronutrients: Carbohydrates 10.5g (of which dietary fiber 5.4g, sugars 0.99g), Protein 2.9g, Fat 0.34g. Key Micronutrients: Folate (Vitamin B9) 68mcg (17% DV) - one of the richest vegetable sources, Vitamin C 7.4mg (8% DV), Vitamin K 17.8mcg (15% DV), Vitamin B6 0.116mg (7% DV). Minerals: Magnesium 60mg (14% DV), Phosphorus 90mg (9% DV), Potassium 370mg (8% DV), Iron 1.28mg (7% DV), Copper 0.231mg (26% DV), Manganese 0.256mg (11% DV), Calcium 44mg (4% DV). Bioactive Compounds: Cynarin (1,3-dicaffeoylquinic acid) - primary bitter phenolic, concentrated in leaves at 0.5-1.0% dry weight, primary hepatoprotective agent; Chlorogenic acid 50-200mg/100g fresh weight - potent antioxidant with moderate-high bioavailability; Luteolin (flavonoid) 0.1-0.4mg/100g fresh weight - anti-inflammatory, moderate bioavailability enhanced by fat co-ingestion; Silymarin-related flavonoids present in trace amounts; Inulin (prebiotic fructooligosaccharide) 3-10g/100g fresh weight - fermented by gut microbiota, not directly absorbed, contributing to prebiotic effect; Cynaroside (luteolin-7-glucoside) present in measurable quantities. Bioavailability Notes: Cynarin is heat-labile and partially degraded by cooking; raw or minimally processed artichoke or standardized leaf extracts (typically standardized to 2.5-5% cynarin or 15-20% chlorogenic acids) retain higher bioactive concentrations. Inulin content varies with harvest time and storage. Fat-soluble compounds (luteolin) have improved absorption when consumed with dietary fat. Iron bioavailability is moderate (non-heme) but enhanced by concurrent Vitamin C content.
Artichoke extract's primary bioactive compounds cynarin and chlorogenic acid inhibit HMG-CoA reductase, the rate-limiting enzyme in cholesterol synthesis. These compounds also stimulate bile acid production and enhance hepatic glutathione synthesis. Additionally, luteolin glycosides provide antioxidant protection by scavenging free radicals and reducing lipid peroxidation in liver tissues.
A 2017 meta-analysis of 9 randomized controlled trials (702 participants) found artichoke extract significantly reduced total cholesterol by 17.6 mg/dL, LDL cholesterol by 14.9 mg/dL, and triglycerides by 8.5 mg/dL. Studies typically used 300-640mg daily doses for 6-12 weeks. Evidence for liver health comes from smaller trials showing improved ALT and AST levels in patients with non-alcoholic fatty liver disease. Most studies are short-term with moderate sample sizes, indicating good but not definitive evidence strength.
Artichoke extract is generally well-tolerated with mild gastrointestinal side effects (flatulence, nausea) reported in 3-5% of users. It may enhance the effects of cholesterol-lowering medications and anticoagulants due to its bile acid-stimulating properties. Individuals with gallstones should avoid artichoke extract as it can trigger gallbladder contractions. Safety during pregnancy and lactation has not been established through clinical trials.
