Guide to Rosehips: From Benefits to Side Effects

Rosehips are parts of roses that form after flower petals fade. Rich in vitamin C and other beneficial compounds, they have historically been used in many culinary and medicinal preparations. In today's culture, rosehips are marketed for their anti-inflammatory and antioxidant properties, growing in popularity as a health and wellness supplement.

Understanding rosehips

The rose plant belongs to the Rosa genus, part of the Rosaceae family. It is native to temperate and subtropical climates around the world. When a rose plant is spared from deadheading (removal of faded or dead flowers), it produces pseudo-fruits called rosehips. Achenes, the real fruits, are found inside the rosehips.

Young rosehips appear green but mature into various colors and shapes. They may be small and in clusters or appear large, like tomatoes. Some rosehips feel smooth and polished, while others are dull and prickly. Many have tiny, irritating hairs that need to be removed before consumption.

Nutritional value

Rosehips contain vitamins C, E, A, and K. They also have essential minerals like calcium, magnesium, potassium, and phosphorus. Furthermore, rosehips contain phytochemicals, such as carotenoids and flavonoids, with antioxidant properties. The nutritional value of rosehips will vary depending on the plant type, processing methods, and growing conditions.

Health benefits of rosehips

Rosehips have many potential health benefits, from boosting the immune system to supporting cardiovascular health. They may also affect skin, digestive, and metabolic health. However, further clinical trials are needed to substantiate these health benefits.

Rich in vitamin C

Unprocessed rosehips are rich in vitamin C, a nutrient that helps the immune system, improves iron absorption, boosts collagen production, and has antioxidant and anti-inflammatory properties.

For instance, a commercial orange contains about 96 mg of vitamin C per cup. A wild rose hip, on the other hand, may contain 541 mg of vitamin C per cup — more than five times as much. Processing and preserving methods, however, can decrease the amount of vitamin C.

Anti-inflammatory properties

Rosehips have anti-inflammatory properties, reducing specific pro-inflammatory cytokines and enzymes. The rosehips from Rosa canina (dog rose) have been studied for their effect on osteoarthritis (OA).

In a systematic review of 15 randomized controlled trials, researchers concluded that there is moderate evidence that R. canina rosehips may reduce pain and stiffness in patients with OA. However, this did not significantly decrease the use of analgesics.

Skin health

Rosehip extracts or oils may benefit the skin. They contain vitamin C, vitamin E, healthy fatty acids, and other phytonutrients that may offer antioxidant qualities.

It is theorized that this may boost collagen production, brighten the skin, reduce wrinkles and fine lines, decrease inflammation, and fade acne scars. Some products have also been marketed for wound healing, burns, and UV protection.

More research is needed to establish the above claims scientifically. Moreover, skin formulations usually have added ingredients to help with molecular stability and skin delivery. When choosing skincare with rosehips, check the ingredients to ensure you are not sensitive to the components.

Digestive health

Rosehips are high in fiber, about 31 grams per cup. A high-fiber diet has been associated with improved gut health, stabilization of blood sugar levels, and decreased risk of certain cancers. However, rosehips alone cannot provide the fiber needed for this diet.

If you plan to include rosehips to increase fiber in your diet, consume them in moderation. Because they are high in vitamin C, eating too many rosehips may increase your risk for kidney stones.

Weight management

In a randomized, placebo-controlled study, researchers examined the effects of 100 mg of rosehip extract on 32 individuals who were overweight. Assigned into two random groups, the individuals were given a placebo or a rosehip extract tablet. After 12 weeks with no other dietary interventions, researchers found that those who took the rosehip tablet showed improvements in abdominal body fat, body weight, and body mass index.

Although the study was small, researchers suggested that the rosehip extracts may play a role in weight management, particularly in obesity prevention. Further studies are needed to support this potential benefit.

Cardiovascular health

Some evidence suggests that oral rosehip extracts may decrease cholesterol, fasting blood glucose, systolic blood pressure, and visceral body fat. However, these findings were from smaller studies with diverse results. While rosehip extracts may potentially benefit cardiovascular health, scientists need to conduct more extensive, more rigorous studies to establish a correlation.

How to use rosehips

Rosehips have a unique, tart flavor with floral notes and a hint of sweetness. They may also taste slightly bitter. Rosehips may be eaten fresh or in other forms, such as teas, powder, or supplements. They are also sold as skin oils and extracts.

Fresh rosehips

Ripe rosehips will deepen in color (red or orange, sometimes purple or black). They should be firm but slightly soft to the touch. When harvesting fresh rosehips, avoid the ones that have been sprayed with pesticides or other chemicals.

Before handling fresh rosehips, use gloves to prevent injury or irritation. Wash the rosehips thoroughly and remove the tops and stems. Then, slice them open and remove the seed-like achenes and hairy fibers. The achenes are usually too hard to chew, and the hairs may cause irritation. You may then enjoy the outer flesh.

Rosehip tea

Rosehips are also used as herbal tea. Rosehip tea is believed to benefit the immune system, support healthy skin, and promote wellness.

To make the tea at home, boil fresh rosehips in water. Alternatively, dry rosehips in the oven at a low heat setting or use a food dehydrator. You can then store the dried rosehips for later use. When you are ready to make tea, steep the dried rosehips in hot water. You can also pair it with other flavors or sweeteners as you wish.

Rosehip powder

Rosehip powder may be used in smoothies, baking, and other recipes. It is also sold as a health and beauty supplement. Before taking any supplements, examine the product carefully. Consult with your provider about whether it would be safe for you, especially if you take other medications.

Rosehip oil

Rosehip oil is marketed to improve the health and appearance of the skin due to its antioxidant and anti-inflammatory properties. Product directions usually state to put a few drops of the oil on the face, neck, and specific areas. Before committing to use a product, try the oil on a small area of the skin to check for sensitivities.

Rosehip supplements

Rosehip supplements are sold in pill, powder, and liquid form. When choosing a supplement, check whether rosehips are the main ingredient. Some companies market their supplements as containing rosehips, although rosehips may only be present in negligible amounts.

Also, remember that dietary supplements do not need prior approval by the FDA before they are sold to the public. Manufacturers are required to comply with Current Good Manufacturing Practices, but they do not have to undergo clinical trials to ensure safety and efficacy.

Safety and precautions

Although rosehips are generally considered safe, side effects and medication interactions may occur. If you suspect an adverse reaction, stop taking the product and seek medical care if necessary.

Potential side effects

Rosehips may cause diarrhea. The hair fibers may also cause itching and irritation. Other potential side effects, such as kidney stones, are related to excessive ingestion of vitamin C.

Some people may be allergic to rosehips, rose hip pollen, and other members of the Rosaceae family, including apples, peaches, and apricots. Symptoms may include abdominal pain, itching, and rash. In rare cases, life-threatening anaphylaxis may occur.

Interactions with medications

Most medication interactions are related to rosehip's high vitamin C content. Rosehips may:

• Increase the effects of medications with aluminum, which is found in antacid medications
• Increase the amount of estrogen the body absorbs
• Increase the risk of blood clotting with warfarin (Coumadin), an anticoagulant drug
• Increase the risk of bleeding with other antiplatelet and anticoagulant drugs
• Decrease the clearance of lithium and aspirin from the body
• Decrease the effects of certain cancer medications

Recommended dosages

There is no standard dosage for rosehips, although adults have used them in oral doses of up to 5 grams daily. Speak with your healthcare provider regarding the best dose for your specific condition. Be careful of taking rosehips with herbs and supplements high in vitamin C, such as acerola and other vitamin C supplements. It is recommended that adults take no more than 2,000 mg of vitamin C daily.

Rosehip research and studies

There is evidence to support that rosehip derivatives may possibly be effective for osteoarthritis and pain after surgery.

Rosehips have also been studied as a potential treatment or adjuvant therapy for other conditions, including cancer, rheumatoid arthritis, osteoporosis, diabetes, obesity, and skin problems. They have also been investigated for kidney, liver, brain, and gut problems.

Many of these studies were conducted as laboratory or animal experiments, although some involved human subjects. However, more research needs to be done to establish safety and efficacy.

Final word

Rosehips are a natural storehouse of nutrition, containing many essential vitamins and minerals for health and beauty. High in vitamin C, they also possess antioxidant and anti-inflammatory properties.

Before taking rosehips or rosehip supplements, consult with your healthcare provider. Read product labels carefully and be mindful of possible side effects and interactions. With proper use, rosehips may potentially help you in your wellness journey.