The most common purple plant pigment in the diet. Human evidence shows modest, real improvements in cholesterol, blood sugar, and low-grade inflammation, with the clearest gains in people who already have metabolic problems, plus better mental processing speed in older adults. The longevity story rests only on animal studies. Benefits need steady, ongoing intake. (Full Review)
| Marker | Target | Why |
|---|---|---|
| LDL cholesterol (LDL-C) | <100 mg/dL (lower if high cardiovascular risk) | Primary lipid target C3G may improve |
| Triglycerides | <80 mg/dL | Responsive to anthocyanin intake |
| HDL cholesterol (HDL-C) | >50 mg/dL (women), >40 mg/dL (men) | C3G may raise HDL |
| HbA1c (glycated hemoglobin) | <5.4% | 3-month blood-sugar average; key glycemic endpoint |
| Fasting blood glucose | 75–90 mg/dL | Direct glycemic marker shown to fall with anthocyanins |
| hs-CRP (high-sensitivity C-reactive protein) | <1.0 mg/L | General inflammation marker; reflects C3G's anti-inflammatory action |
| Fasting insulin | 2–6 µIU/mL | Insulin resistance context for glycemic response |
Cadence: Baseline, then ~8–12 weeks after starting, then every 6–12 months long term; more frequent glucose checks if on antidiabetic medication