Juniper berries have a tart, pine-like flavor, often used as a spice. Recent studies suggest they may offer potential health benefits, though the evidence is still limited. The juniper tree (Juniperus communis) is an evergreen shrub that grows in many parts of the world, including North America, Europe, and Asia. It produces seed cones commonly known as juniper berries.
These small berries have been used for culinary and medicinal purposes since ancient times, and current research suggests that they may provide various health benefits. Here are five potential benefits of juniper berries.
- High in Nutrients and Powerful Plant Compounds
Although nutritional information on juniper berries is limited, they are known to provide certain vitamins and a variety of plant compounds. Like many other berries, they contain Vitamin C, which is essential for immune health, collagen synthesis, and blood vessel function. It also acts as an antioxidant, protecting your cells from damage caused by unstable molecules known as free radicals.
Juniper berries contain plant compounds such as flavonoid antioxidants, volatile oils, and coumarins. The volatile oils in juniper berries contain substances called monoterpenes. Research has shown that these compounds have anti-inflammatory, antifungal, antioxidant, and antibacterial properties.
- Provide Anti-inflammatory and Antioxidant Effects
Antioxidant-rich foods are important for health as they help protect your cells from damage. Juniper berries are rich in essential oils and flavonoids that act as potent antioxidants and may help reduce inflammation.
A 2014 study identified over 70 compounds in juniper berry essential oil, with monoterpenes like alpha-pinene, beta-pinene, myrcene, limonene, and sabinene making up the majority. The study found that the oil reduced cellular damage in yeast cells by increasing the activity of certain enzymes.
Another test-tube study showed that juniper berry essential oil significantly reduced inflammation in human skin cells. The researchers attributed this to the high concentration of monoterpenes in the oil.
- May Have Antidiabetic Properties
Juniper berries have been used in traditional medicine for treating diabetes. More recent studies suggest that they may have antidiabetic properties.
Researchers believe these effects are due to the high concentration of antioxidants in the berries. One study on mice found that juniper berries helped reduce body weight and improve blood lipid profiles.
Although these findings are promising, further research in humans is needed to confirm this potential benefit.
- Could Promote Heart Health
Juniper berries may promote heart health by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol.
A 2007 study in rats with diabetes showed that juniper berry extract treatment reduced total cholesterol and triglyceride levels by 57% and 37%, respectively, compared to a control group.
While human studies are lacking, research shows that eating berries may help reduce heart disease risk factors.
Until more human studies are available, it remains unclear whether eating juniper berries can reduce the risk of heart disease.
- Antibacterial and Antifungal Activity
Test-tube and animal studies show that juniper berries have powerful antibacterial and antifungal properties.
One test-tube study found that juniper berry essential oil significantly inhibited the activity of three bacteria that can cause serious infections in humans — M. gordonae, M. avium, and M. intracellulare.
Juniper berry extract may also have antibacterial effects against other bacteria, including mycobacteria. This type of germ can cause a range of diseases.
While it’s clear that juniper berries have antibacterial and antifungal properties, human studies are needed to examine whether their extract can be used to treat fungal or bacterial infections in people.
Juniper Berry Uses
Unlike other berries, people typically only use juniper berries in small amounts to flavor foods, such as in marinades, spice rubs, or in gin, which has its distinctive taste.
Keep in mind that there are many types of junipers, and not all are edible. The berries from Juniperus communis are most commonly used in food.
Juniper berry essential oil is also used in aromatherapy and may have a calming effect. It’s important to dilute the oil in a carrier oil before use, and you should not ingest essential oils. Additionally, juniper berry tea is available in tea bags or can be made at home using crushed berries.
Dosing and Precautions
Juniper berry supplements and extracts are available online and in certain health food stores. Because human studies are limited, it’s unclear what dosage is most effective for medicinal benefits.
These supplements are not suitable for children or pregnant individuals. They may also interact with certain medications, such as diuretics and psychiatric drugs.
Many online sources warn that concentrated juniper berry supplements could harm the kidneys, though there is no evidence supporting these claims.
Due to the lack of human research on juniper berry supplements, it may be best to choose more thoroughly researched natural treatment options. Always consult with a doctor before trying a new supplement or home remedy.
The Bottom Line
Juniper berries are a popular ingredient in marinades, spice rubs, and specialty cocktails due to their aromatic flavor.
Animal and test-tube studies show that extracts from the berries may provide potential health benefits, including anti-inflammatory and antioxidant properties, and may help reduce blood sugar levels and heart disease risk factors.
However, due to the lack of human research on the medicinal effects of juniper berries and their supplements, their safety and effectiveness remain largely unknown.
