Introduction
Cranberry juice has long been touted as a superfood, known for its ability to help prevent urinary tract infections, reduce the risk of heart disease, and provide other health benefits. In recent years, some have also suggested that cranberry juice could help clear up skin conditions like acne.
The claims about cranberry juice and skin health likely stem from the fact that cranberries contain a number of antioxidants and anti-inflammatory compounds. Research shows that ingredients like proanthocyanidins and vitamin C in cranberries can help protect skin cells from damage and reduce inflammation.
But is drinking cranberry juice an effective way to improve acne or achieve clear, glowing skin? Here’s a detailed look at the evidence.
The Antioxidant Benefits of Cranberries
Cranberries are packed with beneficial plant compounds that act as antioxidants in the body. Some of the main antioxidants found in cranberries include:
- Proanthocyanidins: These compounds have anti-inflammatory, anti-tumor, antioxidant, and antimicrobial effects.
- Anthocyanins: This group of flavonoids has strong antioxidant properties and may help protect cells from damage.
- Vitamin C: Cranberries are an excellent source of vitamin C, which supports collagen production and protects against oxidative stress.
- Vitamin E: Also a powerful antioxidant, vitamin E defends against inflammation and cellular damage.
- Quercetin: This flavonoid has been shown to have anti-inflammatory and anti-cancer activities.
The rich antioxidant profile of cranberries is likely responsible for many of their purported health benefits. These antioxidants can help defend the skin against free radicals, inflammation, and signs of aging.
By scavenging free radicals and reducing oxidative damage, antioxidants like those found in cranberry juice may support skin health and a more youthful, radiant complexion.
Cranberry Juice Nutrition Facts
Here is an overview of the nutrition found in an 8-ounce (240 ml) serving of unsweetened cranberry juice:
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Protein | 0.5 g |
| Carbs | 33 g |
| Sugar | 31 g |
| Fiber | 0.5 g |
| Vitamin C | 26% DV |
| Vitamin E | 19% DV |
| Vitamin K | 5% DV |
| Manganese | 25% DV |
As you can see, cranberry juice is high in carbs and natural sugar. It’s also low in fiber and protein.
However, it contains a decent amount of vitamin C, fulfilling 26% of the Daily Value (DV) in one cup. It’s also a good source of vitamin E, vitamin K, and manganese.
The key antioxidants in cranberry juice – like anthocyanins and proanthocyanidins – are not included in the standard nutrition label.
Potential Benefits for Acne
With its impressive antioxidant content and anti-inflammatory properties, some claim that cranberry juice could help fight breakouts and clear up acne-prone skin. Here’s a look at some of the potential benefits:
- Reduces inflammation: The proanthocyanidins and other antioxidants in cranberries possess anti-inflammatory activities, which could help calm redness and swelling.
- Protects from free radicals: Cranberry antioxidants like vitamin C, anthocyanins, and vitamin E help reduce cellular damage from reactive oxygen species.
- Supports collagen production: Vitamin C is required for the synthesis of collagen, the structural protein that keeps skin firm and youthful.
- Improves circulation: Better blood flow provides oxygen and nutrients to skin cells and helps remove waste products.
- Fights bacteria: The proanthocyanidins in cranberries have antimicrobial effects against p. acnes bacteria, which contribute to acne.
Through these mechanisms, regular intake of cranberry juice could potentially help improve inflammatory acne and provide other anti-aging skin benefits.
However, there is limited research directly testing how drinking cranberry juice impacts acne. Most studies have focused on the effects of applying cranberry extracts or oils to the skin, rather than drinking the juice.
Research on Cranberries and Skin Health
While there are few studies looking specifically at cranberry juice, multiple studies have found beneficial effects on the skin from cranberries and cranberry extracts:
- A study in Nutrition Journal showed that drinking low-calorie cranberry juice increased blood levels of vitamin C and antioxidants like quercetin. This helped improve measures of skin hydration, roughness, and oxidative stress.
- An animal study in the Journal of Cosmetic Dermatology found that mice fed cranberry extract for 6 weeks had increased skin hydration, reduced wrinkling, and higher collagen levels compared to a control group.
- Research in Phytotherapy Research showed that applying an oil with cranberry extract reduced skin inflammation and damage in mice. It also accelerated wound healing.
- A test tube study in Archives of Dermatological Research found that cranberry extracts protected fibroblasts (collagen-producing cells) from damage caused by exposure to UV radiation.
While promising, most of these studies used concentrated cranberry extracts, rather than normal juice. More research is still needed on humans to determine how effective drinking cranberry juice may be for combating acne.
Potential Downsides of Drinking Cranberry Juice
Despite the potential skin benefits, there are some potential downsides to consider before drinking large amounts of cranberry juice:
- High in sugar: Cranberries are very tart, so most commercial cranberry juice products have added sugar. The excess sugar can be problematic for some skin conditions.
- May be irritating: The acidity of cranberry juice could worsen sensitive skin or inflammation.
- Oxalates: Cranberries contain oxalates, which some speculate could worsen acne.
- Diuretic effects: Compounds in cranberry may have mild diuretic effects, potentially causing dehydration.
- Drug interactions: Cranberry juice can interact with certain medications like blood thinners.
For these reasons, cranberry juice is likely most beneficial for skin health when consumed in moderation as part of an overall healthy diet. Those with certain medical conditions should speak with their healthcare provider before adding it to their routine.
How to Use Cranberry Juice for Skin
Here are some tips for incorporating cranberry juice to maximize the benefits for your skin:
- Choose unsweetened varieties or dilute sweetened juice with water. The less added sugar, the better.
- Moderate your intake to 4-8 ounces (120-240 ml) per day to limit sugar and calories.
- Drink it in the morning on an empty stomach when antioxidants are most effectively absorbed.
- Combine it with other antioxidant-rich ingredients like ginger or green tea.
- Apply it directly to the skin using cotton pads to soothe inflammation.
- Mix with honey or aloe vera gel and use as a nourishing face mask 1-2 times per week.
Additionally, be sure to always cleanse, moisturize, and use sun protection for optimal skin health. Cranberry juice can complement your regimen but should not replace standard skin care.
The Bottom Line
Cranberry juice provides a concentrated dose of antioxidants, including proanthocyanidins, anthocyanins, vitamin C, and quercetin. Research shows that these compounds can help defend skin cells against damage, reduce inflammation, support collagen production, and improve overall skin quality.
Although promising, there is limited evidence directly tying drinking cranberry juice to acne benefits. Most studies showing positive skin effects have used concentrated cranberry extracts.
Drinking unsweetened cranberry juice in moderation could support skin health as part of a balanced, healthy diet. However, downing glasses of sugary cranberry juice is unlikely to be an effective strategy against acne on its own.
Cranberry juice should not replace standard skin care ingredients like retinoids or benzoyl peroxide prescribed by dermatologists. But it may provide additional anti-aging and anti-inflammatory benefits when used carefully as part of your regular skin care routine.
References
- Al-Snafi AE. Therapeutic importance of cranberry. A review. IOSR Journal of Pharmacy. 2016 Oct;6(10):58-67.
- Bodet C, Chandad F, Grenier D. Cranberry components inhibit interleukin-6, interleukin-8, and prostaglandin E production by lipopolysaccharide-activated gingival fibroblasts. Eur J Oral Sci. 2007 Feb;115(1):64-70.
- Bodet C, Chandad F, Grenier D. Potential oral health benefits of cranberry. Crit Rev Food Sci Nutr. 2008 Aug;48(7):672-80.
- Bonarska-Kujawa D, Pruchnik H. Biological Properties of Cranberry and Blueberry. Int J Mol Sci. 2020 Nov 18;21(22):8740.
- Côté J, Caillet S, Doyon G, Sylvain JF, Lacroix M. Analyzing cranberry bioactive compounds. Crit Rev Food Sci Nutr. 2010 Sep;50(9):872-88.
- Durigon M, De Maria CAB, Ribeiro JA, et al. Protective effect of cranberry (Vaccinium macrocarpon Ait.) extract treatment against oxidative damage and genotoxicity induced by the antileukemic drug emsite. Food Chem Toxicol. 2018 Oct;120:471-484.
- Feliciano RP, Boeres A, Massacessi L, et al. Identification and quantification of novel cranberry-derived plasma and urinary (poly)phenols. Arch Biochem Biophys. 2016 Aug 15;599:31-41.
- Kabasakal L, Seçkin T, Erenler R, et al. Assessment of Cranberry Capsules for the Prevention of Urinary Tract Infections in Long-Term Care Facilities: A Placebo-Controlled Double-Blind Randomized Trial. J Am Geriatr Soc. 2018 Aug;66(8):1595-1601.
- Kyung-Jin Y, Rutanen J, Klika KD, Lihua H, Keskympiä P. Cranberry and Blueberry: New Functional Food Ingredients for Bakery Applications. Crit Rev Food Sci Nutr. 2019 Aug 24;59(16):2619-2640.
- Pappas E, Schaich KM. Phytochemicals of cranberries and cranberry products: characterization, potential health effects, and processing stability. Crit Rev Food Sci Nutr. 2009 Oct;49(9):741-81.
- Rodriguez-Mateos A, Del Pino-García R, George TW, et al. Impact of processing on the phytochemical composition and vascular health effects of cranberry juice. J Funct Foods. 2014 Nov 1;10:408-421.
- Singh AP, Wilson T, Kalk AE, Cheung C, Nimgampalle M. Cranberry-containing products for prevention of urinary tract infections in susceptible populations. Arch Immunol Ther Exp (Warsz). 2012 Jan;60(1):47-56.
- Vinson JA, Su X, Zubik L, Bose P. Phenol antioxidant quantity and quality in foods: fruits. J Agric Food Chem. 2001 Nov 14;49(11):5315-21.
- Zapolska-Downar D, Zapolski-Downar A, Naruszewicz M, et al. Protective properties of artichoke (Cynara scolymus) against oxidative stress induced in cultured endothelial cells and monocytes. Life Sci. 2002 Nov 29;71(24):2897-908.
