Anatto (earellan bull), also known as achiote, urucum, and bija, is a small shrub or tree native to Central and South America. It is primarily grown for its vibrant reddish-orange seeds, which are used as a natural food coloring in a variety of products.
Traditionally, annatto has been used to prevent and treat heartburn, chest pain, fever, and diarrhea. It can also be used to treat skin conditions and some infectious diseases.
Modern science has only just begun to discover the health effects of annatto. They include benefits like slowing the growth of disease-causing bacteria, improving heart function, and relieving muscle aches and pains, among others.
Annatto is a natural source of antioxidants that help protect your cells from damage caused by harmful molecules called free radicals. When free radicals build up in your cells, they can cause oxidative stress, which is linked to a variety of diseases, including heart disease, diabetes and cancer.
The two main antioxidants in annatto are bixin and norbixin, which are plant pigments that give the seed its distinctive red-orange color. Laboratory studies show that annatto seed extracts containing these pigments exhibit strong antioxidant activity. This means they can help fight cell-damaging free radicals, thereby reducing oxidative stress.
More human studies are needed to confirm these findings.
Annatto is rich in several key antimicrobial compounds, which can limit the growth of bacteria, fungi and parasites. These include flavonoids, polyphenols, tannins, quinones, terpenoids and alkaloids. Therefore, these compounds can help fight various pathogenic (disease-causing) bacteria and fungi.
Extracts from the leaves, seeds and roots of the plant significantly inhibit the growth of bacteria that cause diarrhea, including Staphylococcus aureus (staphylococcus)Escherichia coli (E. coli), i Shigella dysenteriae (dysentery).
Annatto can also be effective against fungal infections caused by Candida utilis, Candida albicans, and Aspergillus niger.
The studies behind these potential benefits used different extraction methods to obtain annatto, leading to mixed results. As such, more research is needed to fully understand the antimicrobial benefits of annatto extract.
Annatto contains a unique form of vitamin E known as tocotrienols, which can improve your heart health.
One study examined the effects of combining a heart-healthy diet with daily doses of annatto tocotrienol, ranging from 125-750 milligrams, in 31 people with high cholesterol. The results showed that after four weeks, a low dose of 250 milligrams led to significant reductions in total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides.
The same study also found that annatto supplementation helped reduce several inflammatory markers associated with cardiovascular disease, such as interleukin-2 (IL-2), IL-4, IL-6, IL-8, IL-10, and necrosis factor. tumor -alpha. The researchers believe that these effects are partly due to the anti-inflammatory properties of tocotrienols. However, more research is needed to confirm these results.
New research suggests that the tocotrienols in annatto may also preserve bone health.
A preliminary study investigated the effect of annatto-derived tocotrienol supplementation on several bone markers in postmenopausal women with osteopenia (low bone mineral density). Researchers found that the supplement reduced bone resorption (breakdown) and improved bone formation.
These effects may be due to the ability of tocotrienols to fight against oxidative stress. As a result, the study points to the potential of annatto tocotrienols to support bone density and strength.
Annatto can be a helpful herb for athletes and active individuals who want to control muscle pain and improve athletic performance.
In one study, young men who were supplemented with a mixture of annatto and ginger powder experienced reduced muscle soreness after eccentric (lengthening) muscle contraction exercises.
Another study in male recreational runners found that combining annatto, ginger, and devil’s claw root helped reduce inflammatory knee pain. These benefits may be due to the antioxidant properties of the plants, although further research is needed to confirm these findings.
The fruit of the annatto tree has a reddish-brown, heart-shaped exterior that is covered with short bristle-like hairs. As it ripens, the fruit splits open, revealing 30 to 60 reddish-orange seeds. These seeds are a source of natural dyes, spices and pastes used in a variety of foods, including:
- butter
- Margarine
- Ice cream
- Processed cheese
- Spices
- Dips
- Soup
- Sausage
- Chicken
Annatto supplements are also available in liquid, powder, and capsule form with more concentrated doses of vitamin E tocotrienols. Some annatto formulations are packed with other nutrients and compounds, so it’s important to check the label.
Dosage
Studies investigating the benefits of anatto tocotrienol supplements used doses between 125-750 milligrams.
However, there is currently no standardized dosage for annatto supplements. Consult your doctor to determine the appropriate dosage based on your individual health needs.
Annatto seed extracts are generally considered safe when used as a natural food coloring and seasoning, with an acceptable daily intake of 2.5 milligrams per kilogram of body weight. Annatto leaf powder is probably safe when taken in doses up to 750 milligrams per day for up to one year.
When consumed in safe amounts, annatto is usually well tolerated. However, in rare cases, annatto can cause constipation, irritable bowel syndrome (IBS), and allergic reactions. If you experience any of these symptoms, stop taking annatto and talk to your doctor.
People who are pregnant or breastfeeding should be cautious with annatto supplementation, as research on its safety in these populations is lacking.
Potential drug interactions
Annatto may interact with commonly prescribed medications and other supplements, including:
- Anti-diabetic drugs: Taking annatto with diabetes medication may decrease the effectiveness of the medication or increase the risk of hypoglycemia (low blood sugar). Monitor your blood glucose levels closely when taking these two together.
- Cytochrome P450 1A1 (CIP1A1) substrates: Annatto can increase the metabolism of these drugs in the body. This can cause these drugs to break down more quickly, potentially reducing their effectiveness.
- Herbs that lower blood sugar: Some studies show that taking annatto extract with certain herbs, such as bitter melon, ginger, fenugreek, and willow bark, may increase the risk of hypoglycemia.
If you are taking one or more of these medications or herbal remedies, consult your doctor to discuss potential interactions.
Can You Take Too Much Annatto?
Currently, there is not enough reliable evidence to determine whether large doses of annatto are safe or harmful. Always check the supplement facts label and follow the dosage instructions provided by the manufacturer or your healthcare provider to avoid consuming large amounts.
In rare cases of an allergic reaction to annatto, symptoms may include:
- Hives
- Swelling of the face, lips or mouth
- Severe hypotension (low blood pressure)
- Anaphylaxis (severe allergic reaction throughout the body)
These symptoms may occur due to traces of seed protein in annatto food coloring. If you experience an allergic reaction, seek immediate medical attention and avoid consuming products containing annatto in the future.
Annatto food coloring may also increase the following symptoms of irritable bowel syndrome in sensitive individuals.
To improve these symptoms, avoid all foods and supplements that have annatto listed in the ingredients.
Annatto is a small shrub or tree with bright, reddish-orange seeds commonly used as a natural food coloring and spice.
The seeds contain beneficial compounds, such as bixin, norbixin, and tocotrienols, which have been shown to reduce cell-damaging free radicals, fight pathogens, lower cholesterol, improve bone health, and reduce muscle pain. However, further research is needed to confirm these effects and better understand the mechanisms involved.
Annatto supplements are available in liquid, powder, and capsule form. Before taking an annatto supplement, talk to your doctor about proper dosage, potential drug interactions, and possible side effects.