Search results
Sep 14, 2022 · Iron. Vitamin C. Vitamin A. Calcium. Potential Health Benefits of Mussels. Mussels have an impressive nutritional profile. Their unique mixture of nutrients means that they have several...
- Overview
- Green-lipped mussels are packed with nutrients
- Effects on inflammation
- Other potential benefits
- Supplement forms
- Safety and side effects
- The bottom line
Named for its green edges, the green-lipped mussel — also known as the New Zealand mussel — is a shellfish native to New Zealand.
It has been claimed to have medicinal properties and thus become popular as a supplement.
The mussel contains several anti-inflammatory compounds claimed to treat inflammatory conditions, including asthma and arthritis.
This article explains everything you need to know about green-lipped mussel supplements, including their potential benefits, forms, and safety.
The green-lipped mussel is a staple food of the indigenous Māori people of New Zealand’s coasts.
Interest in the mussel’s potential health benefits began in the early 1970s and stemmed from the observation that Māori people had a lower incidence of arthritis than people who lived inland (1).
It was later determined that the mussels were a rich source of anti-inflammatory omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (2, 3, 4).
Furthermore, researchers have identified other types of fatty acids from the mussels. They may also possess anti-inflammatory effects by inhibiting enzymes and proteins that produce inflammation and pain (5, 6, 7).
Similarly, green lipped-mussels contain chondroitin sulfate, a component of connective tissues like joints and bones that may reduce inflammation in the same way (8).
In addition to these anti-inflammatory nutrients, the mussels are a good source of zinc and an excellent source of iron, selenium, and several B-vitamins (9).
Asthma
Asthma is a chronic inflammatory condition that affects your lungs and can make breathing difficult. By helping reduce inflammation in the lung’s airways, green-lipped mussels may benefit people with asthma. In one study, researchers gave people with asthma either 400 mg of green-lipid mussel extract or a placebo every day for 3 weeks before having them try the opposite treatment for another 3 weeks (10). Compared to the placebo, the extract led to significant reductions in airway inflammation and asthma symptoms. Another 8-week study in people with asthma found that a similar extract containing 400 mg of the mussel reduced asthma symptom frequency and airway inflammation when taken daily, compared with a placebo (11). While these results are promising, more research is needed.
Arthritis
Arthritis, which is characterized by painful swelling and stiffness in one or more of your joints, results from chronic inflammation. The most common types of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA). Due to its anti-inflammatory properties, green-lipped mussel extract has been claimed to reduce joint inflammation, helping relieve arthritis symptoms. However, one review concluded that limited evidence exists to support the use of green-lipped mussel extract for RA or OA, especially when compared with other nutrition supplements like glucosamine and chondroitin, which have more scientific backing (12, 13). In contrast, another review of four randomized clinical trials concluded that green-lipped mussel extract improved joint stiffness and pain in people with OA (14). However, these findings can’t be attributed to the extract alone, as people in each of the studies were also taking pain-relieving medications. The studies were also of poor quality and influenced by biases that could have altered the results. Additional trials have been conducted in the last few years, but they have either demonstrated inconsistent findings or were of low quality (15, 16). Therefore, the effectiveness of green-lipped mussels for relieving arthritis symptoms remains weak based on the current research. Summary The current research remains limited or fails to support the use of green-lipped mussels supplements for asthma or arthritis.
Muscle soreness
Delayed onset muscle soreness (DOMS) is characterized by muscle soreness and stiffness that occurs 24–48 hours after an intense or unfamiliar workout and can last for several days (17). Several factors are thought to contribute to DOMS, one of which is muscle damage incurred from a workout that causes an inflammatory response (18). While studies have failed to find any improvement in DOMS from a commercial extract of green-lipped mussels in well-trained athletes, 400 mg of the extract taken for 11 weeks reduced pain sensations in lesser-trained individuals (19, 20).
ADHD
Attention deficit hyperactivity disorder (ADHD) is a common childhood disorder that causes trouble paying attention and organizing tasks and activities (21). The causes of ADHD remain largely unknown, but genetics are thought to play a significant role (22). And while more research is necessary, ADHD has also been associated with inflammation (23). One study in children ages 6 to 14 with ADHD symptoms showed significant improvements in attention and learning ability following 8 — but not 14 weeks — of supplementation with a commercial extract containing 150–200 mg of green-lipped mussels (24). Because this is the only trial to date investigating the effects of a green-lipped mussel extract on ADHD symptoms, more research is necessary. Summary Green-lipped mussel extracts may benefit other inflammatory conditions like DOMS and ADHD in children, but more research is needed.
Green-lipped mussel extracts can be found in oil or powder form and should be easy to find online or at your local health store.
While less common, you can also find gels and creams that claim to ease joint pain and muscle soreness when applied to the skin.
Most of the studies examining the anti-inflammatory properties of green-lipped mussels have used an oil extract.
Interestingly, research indicates EPA may be better absorbed from powdered forms than from oil extracts (25).
In either case, if you’re looking to try a green-lipped mussel supplement, ensure that it was produced using methods that retain the mussels’ natural nutrient profile.
One example is freeze-drying, which removes water at low temperatures, providing product stability and nutrient retention.
As green-lipped mussels are a type of shellfish, you should avoid these supplements if you have a shellfish allergy or intolerance.
You should also avoid the supplements if you’re pregnant or lactating due to a lack of safety information (1).
Outside of these populations, some adverse side effects have been noted with green-lipped mussel supplements.
For example, early studies reported liver inflammation associated with a brand of supplements that contained toxins produced by the mussel (1).
Other reported adverse effects linked with green-lipped mussel supplements include fluid retention, nausea, and upset stomach (1).
That said, more recent studies have failed to find serious adverse side effects associated with supplements containing the mussel (15, 16).
Green-lipped mussels are native to New Zealand, where they’re a staple food in the diets of the indigenous Māori people.
They’re also popular as a supplement, as the mussels contain various anti-inflammatory nutrients, including omega-3 fatty acids and chondroitin sulfate. They also contain several vitamins and minerals.
However, only sparse and inconsistent evidence supports the use of green-lipped mussel supplements for inflammatory conditions like asthma, arthritis, DOMS, or ADHD in children.
Before trying a green-lipped mussel supplement, make sure it was produced using a method like freeze-drying, and consult your healthcare provider about the potential risk of negative side effects.
Aug 26, 2022 · Green mussels are rich in omega-3 fatty acids, vitamins, minerals, and anti-inflammatory nutrients, making them excellent for your health. The green-lipped mussel is native to New Zealand and has become popular as a supplement, available in freeze-dried, ground, and capsule form.
Sep 26, 2023 · Mussels offer exceptional nutritional value, and their best benefit is the broad range of different nutrients they provide. For example, mussels combine protein with a nutrient-rich package of omega-3 and significant amounts of vitamins and minerals.
People also ask
Are mussels healthy?
What are the nutritional values of mussels?
Are mussels good for weight loss?
Jan 30, 2023 · Nutritional benefits Falguni Patil, founder and certified nutritionist at Olive Nutrition from Bengaluru, Karnataka, says, “Mussels are rich in proteins, vitamin B12 and minerals like zinc, calcium, selenium, and iron. These vitamins and minerals aid in producing healthy red blood cells.
Jul 13, 2023 · Green-lipped mussels are a unique source of omega-3, a science-backed, natural anti-inflammatory linked to an assortment of important health benefits, from reducing joint inflammation and cellular breakdown, to treating arthritis and asthma.
Feb 22, 2012 · Then add the mussels, tomatoes, white wine, capers, and basil. Cover with a lid and cook until mussels open, 5 to 7 minutes. Serve with a baguette spread with roasted garlic to soak up mussel broth.
