I’ve spent quite a bit of time looking into artichoke supplements, and I have to say the research is more interesting than I expected. Most people think of artichokes as that tricky vegetable you see at fancy restaurants, but artichoke leaf extract has actually been used medicinally for centuries.

Artichoke (Cynara scolymus) is native to the Mediterranean coast and has appeared in Jewish, Roman, and Greek cuisine since ancient times. It remains popular in modern Italian cooking. The plant contains several compounds that researchers find interesting: cynarin, chlorogenic acid, luteolin, and apigenin. These give artichoke its choleretic (bile-stimulating) and liver-protective properties.

Let me walk you through what the research actually says about artichoke benefits and side effects.

What is Artichoke?

Artichoke is a perennial herb from the Asteraceae family. The large spherical flower buds are what you eat as a vegetable, but the medicinal extracts come primarily from the leaves (bracts).

The leaves contain around 7% phenolic compounds, including cynarin (the compound most associated with artichoke’s bitter taste and digestive benefits), chlorogenic acid, and various flavonoids. Standardised artichoke leaf extracts typically contain specified amounts of these active compounds.

What are the benefits of artichokes?

1. Artichoke benefits blood pressure regulation

The research on artichoke and blood pressure gave me mixed feelings at first.

Hypertension affects roughly 35% of the global population, and that figure is expected to exceed 50% by 2025. It’s a serious problem, so any natural approach that might help is worth examining carefully.

One study of 98 men with high blood pressure found that consuming artichoke extract daily for 12 weeks reduced both systolic and diastolic blood pressure by around 2.8 mmHg on average. That’s not a huge drop, but it’s measurable.

However, a systematic review and meta-analysis that pooled data from 8 randomised controlled trials (512 participants total) found that artichoke supplementation showed no overall effect on blood pressure. Note 1

Here’s where it gets interesting though. When the researchers did subgroup analyses, they found that in people who already had hypertension, artichoke did significantly reduce both systolic and diastolic blood pressure. The studies also suggested that supplementation needed to last at least 12 weeks to effectively lower diastolic blood pressure.

My interpretation: artichoke extract probably won’t do much for people with normal blood pressure, but it might offer modest benefits for those who are already hypertensive. The mechanism isn’t fully understood, though artichokes are naturally rich in potassium, which helps counteract sodium’s effects on blood pressure.

2. Artichoke benefits cholesterol levels

This is where the evidence looks more convincing to me.

Lowering cholesterol remains a primary strategy for preventing cardiovascular disease. Current guidelines often recommend statins, but many people prefer to try dietary approaches first.

A systematic review and meta-analysis of 9 randomised controlled trials (702 participants) found that artichoke or artichoke extract supplementation significantly reduced total cholesterol and LDL cholesterol levels. Note 2 Some studies also showed increases in HDL (“good”) cholesterol.

How does it work? Two main mechanisms have been proposed. First, artichokes contain luteolin, an antioxidant that may inhibit cholesterol synthesis. Second, artichoke leaf extract appears to help the body process and eliminate cholesterol more efficiently through increased bile production.

The NHS acknowledges that dietary changes can help manage cholesterol, though they typically recommend statins for people at high cardiovascular risk.

For people with mild to moderate high cholesterol who aren’t on medication, artichoke extract seems like a reasonable option to discuss with a doctor. I wouldn’t rely on it alone for seriously elevated cholesterol, but as part of broader dietary changes, the evidence is reasonably supportive.

3. Artichoke benefits liver health

This is the area where I find the research most compelling.

Non-alcoholic fatty liver disease (NAFLD) affects a significant portion of the population and can range from simple fat accumulation to serious inflammation (non-alcoholic steatohepatitis) that may progress to cirrhosis. There’s currently no approved drug treatment specifically for NAFLD, so researchers have been exploring various supplements.

Artichoke leaf extract has shown promise in multiple studies. The proposed mechanisms include increasing bile production (which helps remove toxins from the liver) and reducing fat accumulation in liver cells.

A randomised, double-blind, placebo-controlled trial of 100 patients with ultrasound-diagnosed NAFLD found that 2 months of artichoke leaf extract supplementation improved several markers: increased hepatic (liver) venous blood flow, decreased portal vein diameter and liver size, reduced serum ALT and AST levels (liver enzymes that indicate inflammation), and improved the AST/ALT ratio. Cholesterol markers also improved. Note 3

Another study in obese adults with NAFLD found that daily artichoke extract for two months was associated with reduced liver inflammation and less fat deposition compared to controls. Note 4

Scientists believe compounds in artichokes, particularly cynarin and silymarin, help reduce toxin levels in the liver and promote their elimination. This is similar to the proposed mechanisms for milk thistle, another plant extract often used for liver support.

If you’re concerned about fatty liver, artichoke extract is worth considering alongside other lifestyle modifications like reducing alcohol intake, losing weight, and improving diet quality.

4. Artichoke benefits blood sugar regulation

The evidence here is genuinely mixed, and I want to be honest about that.

A systematic review and meta-analysis of 9 randomised controlled trials (512 participants) found that artichoke supplementation significantly reduced fasting blood sugar. However, there were no changes in fasting insulin, insulin resistance (HOMA-IR), or HbA1c (the long-term blood sugar marker). Note 5

That’s an odd pattern. Fasting glucose dropped, but the other markers that typically move together with blood sugar didn’t change. This suggests either that the effect is relatively modest, or that we don’t fully understand the mechanism.

A smaller study found that eating cooked artichokes after meals lowered blood sugar and insulin levels 30 minutes later, but only in healthy adults without metabolic syndrome.

Given that diabetic bladder dysfunction can be a complication of long-term poorly controlled diabetes, anything that helps with blood sugar management is worth noting. But I’d be cautious about relying on artichoke extract for diabetes management. It might be a useful addition to a comprehensive approach, but it’s not going to replace proper medical treatment.

5. Artichoke benefits digestive health

This is actually one of the traditional uses for artichoke, and the research supports it reasonably well.

Functional dyspepsia is common. It refers to chronic or recurrent upper abdominal pain or discomfort without any identifiable structural cause. Symptoms include bloating, early fullness, nausea, and general discomfort after eating.

Artichokes are a good source of fibre and contain inulin, a prebiotic fibre that feeds beneficial gut bacteria. This connects to why probiotics are often recommended for digestive health. Prebiotics like inulin support the growth of these beneficial organisms.

A randomised double-blind controlled trial of 247 patients with functional dyspepsia found that artichoke leaf extract taken daily for 6 weeks significantly improved symptoms and quality of life compared to placebo. Note 6

The mechanism appears to involve cynarin, which stimulates bile production and helps speed digestion. This can reduce that heavy, bloated feeling after eating.

The Mayo Clinic recommends dietary changes and avoiding trigger foods for indigestion, and artichoke extract seems to fit into this approach as a digestive aid.

6. Artichoke benefits alcohol-induced hangovers

I was curious about this one because the reasoning sounds plausible. Since artichoke helps the liver process toxins, maybe it could help with alcohol metabolism too?

Unfortunately, the research doesn’t support this.

A randomised, placebo-controlled, double-blind crossover trial of 15 volunteers found that artichoke extract was not effective in preventing hangover symptoms after drinking. The researchers measured hangover severity, mood, and cognitive performance, and found no difference between artichoke extract and placebo. Note 7

This was a small study, so I wouldn’t consider it definitive, but I also wouldn’t recommend artichoke extract as a hangover remedy based on current evidence. The liver-protective effects don’t seem to translate into hangover prevention.

What are the artichoke extract side effects?

Artichoke extract appears to be safe for most people at normal doses. The Mayo Clinic notes that artichoke leaf extract is generally well tolerated, though it can cause digestive upset in some people.

Safety precautions (6 contraindications)

Pregnancy and breastfeeding: Women who are pregnant or nursing should avoid artichoke leaf extract. There simply isn’t enough safety data available for these populations.
Asteraceae family allergies: Artichokes belong to the same plant family as ragweed, marigolds, daisies, chrysanthemums, echinacea, and sunflowers. If you’re allergic to any of these, you may also react to artichoke. Avoid it or use with extreme caution.
Gallstones or bile duct obstruction: Because artichoke stimulates bile production, it could potentially worsen symptoms in people with gallstones or blocked bile ducts. This is an important contraindication.
FODMAP sensitivity: Artichokes contain inulin and fructooligosaccharides, which are fermentable carbohydrates that can cause gas, bloating, and digestive discomfort in sensitive individuals. If you follow a low-FODMAP diet for irritable bowel syndrome or similar conditions, use artichoke with caution.
Cholesterol-lowering medications: Since artichoke also lowers cholesterol, combining it with statins or other cholesterol medications could potentially amplify effects. Discuss with your doctor before combining these.
Medications metabolised by cytochrome P450 enzymes: Artichoke may affect how the liver processes certain medications. If you take prescription drugs, check with your pharmacist or doctor about potential interactions.

Currently, there isn’t sufficient data to establish standardised dosing guidelines for artichoke extract. Most studies have used doses ranging from 100mg to 2g daily, typically standardised to contain specific amounts of cynarin or chlorogenic acid.

How to choose artichoke supplements

If you’re considering artichoke extract supplements, look for products that:

Specify the amount of active compounds (cynarin, chlorogenic acid) per dose
Come from reputable manufacturers with third-party testing
Have appropriate dosing instructions

The NHS offers general guidance on how to approach supplements safely.

How to add artichokes to your diet

Beyond supplements, you can simply eat artichokes as food. They’re nutritious vegetables that provide fibre, potassium, and various antioxidants.

When selecting fresh artichokes, look for ones that are:

Bright in colour with minimal brown spots on the petals
Tightly packed with compact leaves
Heavy for their size

To prepare whole artichokes:

Trim the stem and cut off the pointed tips of the outer petals
Steam stem-side up for about 30 minutes, until the base is tender when pierced
Pull off the petals one at a time and scrape off the tender flesh at the base with your teeth
When you reach the fuzzy centre (the “choke”), scoop it out and discard it
The heart at the bottom is the most prized part

Artichoke hearts are also available canned or jarred, which makes them convenient to add to salads, pasta dishes, or dips.

My overall assessment

Artichoke leaf extract has evidence supporting several health benefits, particularly for cholesterol management, liver health, and digestive function. The evidence for blood pressure reduction exists but appears limited to people who already have hypertension. The blood sugar evidence is mixed, and the hangover prevention claim doesn’t hold up.

For most healthy adults, artichoke extract appears to be safe and well-tolerated. The main cautions apply to people with allergies to related plants, gallbladder issues, or those taking medications that might interact.

I wouldn’t consider artichoke a miracle supplement, but the evidence is stronger than for many herbal products. If you’re interested in trying it for liver support or cholesterol management, it seems like a reasonable option to discuss with your healthcare provider.

References

Effect of artichoke supplementation on blood pressure: A systematic review and meta-analysis - Phytotherapy Research, 2021
Artichoke leaf extract for treating hypercholesterolaemia: A systematic review and meta-analysis - Cochrane Database, 2013
Effect of artichoke leaf extract on hepatic venous flow in NAFLD patients - Phytotherapy Research, 2018
Artichoke leaf extract in nonalcoholic fatty liver disease - Plant Foods for Human Nutrition, 2018
Effect of artichoke supplementation on glycemic control - Phytotherapy Research, 2020
Efficacy of artichoke leaf extract in functional dyspepsia - Alimentary Pharmacology & Therapeutics, 2003
Effect of artichoke extract on alcohol-induced hangovers - Canadian Medical Association Journal, 2003