Researchers studied whether acerola, a tropical fruit packed with healthy compounds, could help elite endurance athletes perform better. Twenty-two young athletes ate 300 grams of acerola pulp daily for three weeks. Scientists tested their blood before and after to measure inflammation, stress on cells, and how their bodies processed energy. The results showed that acerola didn’t reduce cell damage from exercise, but it did lower inflammation markers and helped their bodies manage blood sugar and liver function better. While these findings are promising for athletes, scientists say larger studies are needed to confirm whether acerola actually improves athletic performance.

The Quick Take

  • What they studied: Does eating acerola fruit help elite endurance athletes by reducing inflammation, protecting cells from exercise damage, and improving how their bodies use energy?
  • Who participated: Twenty-two elite endurance athletes (runners, cyclists, etc.) with an average age of 24 years old, mostly male, who trained at competitive levels
  • Key finding: Acerola supplementation lowered inflammation markers and improved how the body handled blood sugar and liver function, but did not reduce oxidative stress (cell damage from intense exercise)
  • What it means for you: If you’re an elite endurance athlete, acerola may help reduce inflammation and support metabolic health, but it’s not a proven performance enhancer yet. More research is needed before making it a regular part of your training routine.

The Research Details

This was a straightforward intervention study where researchers gave 22 elite endurance athletes acerola pulp to eat every day for three weeks. Before the study started and after it ended, the athletes had their blood tested to measure various health markers. The scientists looked at 22 different measurements including inflammation levels, antioxidant activity, blood sugar, kidney function, and immune system markers.

The study was relatively small and short-term, lasting only three weeks. All participants were young, elite-level endurance athletes, which means the results may not apply to casual exercisers, older people, or people with different fitness levels. The researchers gave everyone the same dose (300 grams daily) and measured the same markers in everyone before and after.

This research approach is important because it directly tests whether a food supplement actually changes measurable health markers in the people most likely to benefit—elite athletes. By measuring blood markers before and after, scientists can see real biological changes, not just what people report feeling. However, the short timeframe and small group size mean we can’t be completely sure the results would hold up in larger, longer studies.

The study has some strengths: it measured many different health markers using standard laboratory tests, and all participants were similar (elite athletes), which makes comparisons fair. However, there are important limitations: the study was small (only 22 people), lasted only three weeks, and had no control group (athletes who didn’t eat acerola for comparison). The study also didn’t measure actual athletic performance, only blood markers. These factors mean the results are interesting but not definitive proof that acerola helps athletes.

What the Results Show

The most surprising finding was what acerola did NOT do: it did not reduce oxidative stress, which is the cell damage that happens during intense exercise. Many people thought acerola’s antioxidants would protect against this damage, but the blood tests showed no improvement in antioxidant markers.

However, acerola did reduce several inflammation markers in the blood. Inflammation is the body’s response to stress and injury, and chronic low-level inflammation can slow recovery and hurt performance. Lower inflammation suggests the athletes’ bodies were in a better state for recovery.

Acerola also improved metabolic markers—the way the body processes energy. Blood sugar levels decreased, which is generally good for health and energy management. Liver enzymes (ALT and AST) also decreased, suggesting the liver was working more efficiently. Urea levels (a waste product from protein breakdown) also went down, which might indicate better protein metabolism or less muscle breakdown.

Interestingly, acerola decreased some immune system markers (immunoglobulins), which are proteins that fight infection. This was unexpected and needs more study to understand if it’s beneficial or concerning.

The decrease in liver enzymes is notable because it suggests acerola may help the liver work more efficiently during intense training. The reduction in blood glucose is important because stable blood sugar helps with energy management and recovery. The decrease in urea suggests the body may be handling protein metabolism better, which is crucial for athletes who break down muscle during training and need efficient recovery.

Previous research has shown that acerola is very high in vitamin C and other antioxidants, leading many to believe it would protect athletes from exercise-induced cell damage. This study challenges that assumption by showing acerola doesn’t reduce oxidative stress markers. However, the finding that acerola reduces inflammation aligns with some previous research on antioxidant-rich fruits. The metabolic improvements (lower blood sugar and better liver function) are new findings that haven’t been extensively studied before in athletes.

The study is limited by its small size (only 22 athletes), which means results might not apply to larger populations. The three-week duration is quite short—we don’t know if benefits continue, increase, or disappear with longer use. There was no control group (athletes eating a placebo), so we can’t be completely sure acerola caused the changes rather than other factors like training or diet. The study measured only blood markers, not actual athletic performance or recovery speed. All participants were elite endurance athletes, so results may not apply to casual exercisers, strength athletes, or non-athletes. The study didn’t track side effects of long-term use.

The Bottom Line

For elite endurance athletes: Acerola supplementation may help reduce inflammation and support metabolic health based on this research (moderate confidence level). However, it is not proven to improve athletic performance. If you’re interested in trying acerola, 300 grams daily appears safe based on this short-term study, but longer-term safety data is needed. For non-elite exercisers: There’s insufficient evidence to recommend acerola specifically for fitness goals. For people with medical conditions: Consult your doctor before adding acerola supplements, especially if you take medications or have liver or kidney conditions.

Elite endurance athletes (runners, cyclists, triathletes) may find this research most relevant. Casual exercisers and non-athletes should not assume these results apply to them. People with liver disease, kidney disease, or those taking blood thinners should talk to their doctor before using acerola supplements. People allergic to tropical fruits should avoid acerola.

In this study, changes appeared within three weeks. However, we don’t know if benefits continue beyond three weeks or if the body adapts over time. Realistic expectations: if acerola helps you, you might notice improved recovery or less muscle soreness within 2-4 weeks, but athletic performance improvements are not guaranteed.

Want to Apply This Research?

  • Track daily acerola intake (grams consumed) and correlate with weekly recovery metrics: average sleep quality (1-10 scale), muscle soreness (1-10 scale), and perceived energy levels (1-10 scale). Also track any changes in digestion or side effects.
  • If using the app to support acerola supplementation, set a daily reminder to consume 300 grams of acerola pulp at the same time each day (ideally with a meal). Log the intake immediately to build consistency. Also log your training intensity and recovery metrics to see if patterns emerge.
  • Over 4-8 weeks, track whether inflammation-related symptoms (joint soreness, general achiness) decrease. Monitor energy levels and recovery speed after hard workouts. If using a fitness tracker, note whether resting heart rate (a recovery indicator) improves. Keep a simple weekly summary of how you feel overall. If no improvements appear after 4-6 weeks, acerola may not be beneficial for you personally.

This research summary is for informational purposes only and should not replace professional medical advice. The study was small and short-term, so results may not apply to all people or situations. Before starting acerola supplementation, especially if you have existing health conditions, take medications, or are pregnant or breastfeeding, consult with your doctor or a registered sports dietitian. This research does not prove acerola improves athletic performance. Individual results vary, and what works for elite athletes may not work for casual exercisers. If you experience any adverse effects, stop use and contact your healthcare provider.