Maritime Pine Bark Extract (Pycnogenol): Benefits, Dosage And Research

ByJustin Updated on

Maritime pine bark extract is an antioxidant extract made from the bark of the French maritime pine (Pinus pinaster), rich in compounds called proanthocyanidins. The best-studied version is the branded extract Pycnogenol. Small human studies suggest it may support attention, mental performance and recovery from jet lag, but most were small, not well blinded and run by the same research group, and a Cochrane review rated the evidence across conditions as very low certainty.[2],[1]

Disclosure: nootropic.org/ may earn a commission from qualifying purchases made through links on this page, including as an Amazon Associate. This never affects which products we recommend. Learn more.

Key Takeaways

  • Pine bark extract is a concentrated source of proanthocyanidins, plant polyphenols with antioxidant, anti-inflammatory and blood vessel effects.[1]
  • A 2024 review counted 39 randomized, placebo-controlled trials of Pycnogenol with about 2,000 participants, but one of its authors worked for the extract’s maker.[1]
  • Cognition studies in students, professionals and older adults reported benefits, but most were small, open “registry” designs without a placebo.[4],[5],[6]
  • ADHD results are mixed: positive in one children’s trial, no better than placebo in a small adult trial.[7],[8],[9]
  • Jet lag studies report shorter symptoms with 150 mg a day, but none were placebo-controlled.[10],[11]
  • Cochrane reviewers concluded that no definitive conclusions about efficacy or safety are possible from the current trials.[2]

What Is Maritime Pine Bark Extract And How Does It Work?

Maritime pine bark extract comes from the bark of Pinus pinaster, a pine native to the coast of southwest France and the Mediterranean. The bark is extracted with water to concentrate its polyphenols, mainly procyanidins (a type of proanthocyanidin, also called oligomeric proanthocyanidins or OPCs) along with phenolic acids and catechins. Grape seed extract contains similar compounds, which is why some products, such as “grape complete” formulas, combine the two.

Pycnogenol is a trademarked, standardized pine bark extract made by Horphag Research, and it accounts for most of the published human research.[1] Results from Pycnogenol studies do not automatically apply to other pine bark extracts, which may be made differently and standardized to different levels.

Proposed Mechanisms

Reviews describe several ways pine bark extract may act:[1],[3]

  • Antioxidant activity: procyanidins neutralize free radicals, and some trials report lower blood markers of oxidative stress.[5]
  • Endothelial function: the extract is thought to support the lining of blood vessels, which could in theory improve blood flow, including to the brain.[1]
  • Anti-inflammatory effects and effects on connective tissue.[1]

A review of cell, animal and human research on cognitive aging concluded that Pycnogenol likely works through several of these pathways at once, and that several human studies showed cognitive improvements after weeks of use.[3] Much of the mechanism work, however, comes from lab and animal studies rather than direct measurements in people.

Benefits Of Maritime Pine Bark Extract: What The Research Shows

Overall Evidence: Many Small Trials, Low Certainty

Two reviews frame the evidence very differently, and both are worth knowing about.

  • A 2024 review of 39 randomized, double-blind, placebo-controlled trials (2,009 participants) reported benefits for cardiovascular health, vein problems, cognition, joints, skin and sports performance over two weeks to six months. One of the two authors was an employee of Horphag Research, which makes Pycnogenol.[1]
  • The independent Cochrane review (2020) included 27 randomized trials with 1,641 participants across 10 chronic conditions, including ADHD, asthma, diabetes, osteoarthritis and traumatic brain injury. It rated the certainty of evidence as very low, found risk of bias unclear in most studies, and concluded that “no definitive conclusions regarding the efficacy or safety” of pine bark extract are possible.[2]

The Cochrane review is the more cautious and more independent of the two, and it is the one we weight more heavily.

Cognition, Attention And Mental Performance (Evidence: Preliminary)

Several studies of cognition come from one Italian research group and use a “registry” design, meaning people chose to take the supplement and were compared with a group that did not, without a placebo or randomization.

  • Students: 53 students aged 18–27 took Pycnogenol for eight weeks. Compared with a control group, they showed better scores on attention, memory, executive function and mood, and slightly higher exam marks (26.1 vs. 23.81).[4]
  • Healthy professionals: 60 adults aged 35–55 took 150 mg a day for 12 weeks. Oxidative stress markers fell and some cognitive and mood measures improved, while spatial recognition memory did not change.[5]
  • Older adults with mild cognitive dysfunction: in 87 people, 150 mg a day for eight weeks raised MMSE scores from 21.64 to 25.64, while the control group barely changed.[6]

These results are encouraging but fragile. Without a placebo, expectation effects can easily explain part of the improvement. Larger, independent, placebo-controlled trials are needed before anyone can say pine bark extract reliably improves cognition.

ADHD (Evidence: Preliminary And Mixed)

  • In a 2006 randomized, double-blind trial, 61 children with ADHD took 1 mg/kg/day of Pycnogenol or placebo for four weeks. The Pycnogenol group had less hyperactivity and better attention and concentration, and symptoms returned a month after stopping.[7]
  • In a 2002 crossover trial in 24 adults with ADHD, neither Pycnogenol nor methylphenidate outperformed placebo over three weeks, which the authors linked to conservative doses and short treatment.[8]
  • A 2022 randomized trial in 88 children compared pine bark extract, methylphenidate and placebo for 10 weeks. Teachers rated improvement in total and hyperactivity/impulsivity scores with both active treatments, while methylphenidate also improved inattention. Side effects were reported five times more often with methylphenidate.[9]

The Cochrane review, looking at the 2006 trial, judged that it is uncertain whether pine bark extract reduces inattention or hyperactivity.[2] Pine bark extract is not a substitute for ADHD treatment prescribed by a doctor. For a broader look, see our guide to nootropics for ADHD.

Pycnogenol And Jet Lag (Evidence: Preliminary)

Pine bark extract for jet lag is one of its more unusual uses, and the research again comes from the same group:

  • A 2008 preliminary report gave 50 mg three times a day for seven days, starting two days before a long flight. Jet lag symptoms lasted an average of 18.2 hours with Pycnogenol versus 39.3 hours in controls.[10]
  • A 2024 registry study of 127 people on 10–12 hour eastbound flights found that 150 mg a day was associated with lower jet lag scores, fewer nights of disturbed sleep, less ankle swelling and better cognitive task scores. No side effects were reported.[11]

Neither study was randomized and placebo-controlled. An independent 2021 meta-analysis of products marketed for air travel found that Pycnogenol reduced leg swelling (edema) across three studies, but the results varied widely between studies, and melatonin was the best-supported ingredient for jet lag itself.[12]

Studied Doses Of Maritime Pine Bark Extract

Purpose Dose Duration Study
Cognition in students Pycnogenol (dose not stated in abstract) 8 weeks Luzzi 2011[4]
Cognition in professionals aged 35–55 150 mg/day 12 weeks Belcaro 2014[5]
Mild cognitive dysfunction 150 mg/day 8 weeks Hosoi 2018[6]
ADHD in children 1 mg/kg body weight/day 4 weeks Trebatická 2006[7]
Jet lag 50 mg three times daily (150 mg/day) 7 days, starting 2 days before flight Belcaro 2008[10]
Jet lag and flight edema 150 mg/day Around long-haul flights Belcaro 2024[11]

Most cognition and jet lag studies used 150 mg a day of Pycnogenol. Doses in the wider literature fall roughly in the 50–200 mg range, usually split across the day.

Forms And What To Look For

  • Pycnogenol: the branded extract used in most of the trials above. If you want to match the research, look for it by name on the label.
  • Generic maritime pine bark extract: often standardized to a high percentage of proanthocyanidins (for example, 95%). These can be good products, but they are not identical to Pycnogenol, and the standardization percentage depends on the testing method used, so numbers between brands are not always comparable.
  • Maritime pine bark extract in bulk: powders are cheaper per gram but are hard to dose accurately at 50–150 mg without a milligram scale, and the extract is bitter.
  • Third-party testing: look for a certificate of analysis showing the species (Pinus pinaster), the standardization and testing for heavy metals and microbes.

Side Effects And Safety

In the studies above, pine bark extract was generally reported to be well tolerated. The 2024 jet lag study reported no side effects, and the 2022 ADHD trial found side effects reported far less often than with methylphenidate.[11],[9] The authors of the mild cognitive dysfunction study described good safety and tolerability.[6]

The bigger caveat is that safety reporting has been poor. The Cochrane reviewers noted that for most comparisons, studies did not report hospital admissions or serious adverse events, and they concluded that no definitive conclusions about safety are possible.[2] Long-term safety data are limited, and there is little information about use in pregnancy or breastfeeding.

Drug Interactions And Who Should Avoid It

Because pine bark extract is studied for effects on blood vessels, blood pressure and blood sugar, talk with your doctor before using it if you:

  • Take blood thinners or antiplatelet drugs, or have surgery scheduled.
  • Take medication for diabetes or high blood pressure.
  • Take immunosuppressants or have an autoimmune condition.
  • Are pregnant or breastfeeding, since safety data are lacking.
  • Are giving it to a child with ADHD. Do not replace or change prescribed treatment without the prescriber.

These are precautions based on how the extract is thought to work, not documented interaction reports, so a pharmacist is the best person to check your specific medications.

How Maritime Pine Bark Pairs With Other Nootropics

Pine bark extract is usually included in stacks as a vascular and antioxidant support ingredient rather than a primary memory or focus ingredient. It is often combined with ginkgo biloba, another ingredient studied for circulation (be careful combining the two if you take blood thinners), and with cognitive ingredients such as citicoline and bacopa monnieri. For a rundown of combinations with better evidence, see our nootropic stacks guide and our list of the best nootropics.

Where To Buy Maritime Pine Bark Extract

Mind Lab Pro: 75 Milligrams Of Pine Bark In A Full Stack

Mind Lab Pro includes 75 mg of maritime pine bark extract standardized to 95% proanthocyanidins per two-capsule serving, alongside citicoline, bacopa, lion’s mane and other ingredients. That is about half the 150 mg a day used in most cognition and jet lag studies, and it is not the branded Pycnogenol extract used in most trials.[5],[6],[10] We see Mind Lab Pro as a broad, well-tolerated daily stack rather than a study-matched pine bark product. If pine bark is the ingredient you care about most, a standalone extract at 150 mg is the better match for the research.

Check Mind Lab Pro Price

For a standalone, third-party-tested extract, Nootropics Depot sells single-ingredient pine bark extract through its Amazon store. Buy only from listings marked “Sold by Nootropics Depot,” and check whether the product is branded Pycnogenol or a generic extract.

Frequently Asked Questions

Is Pycnogenol The Same As Maritime Pine Bark Extract?

Pycnogenol is one specific, trademarked maritime pine bark extract. All Pycnogenol is pine bark extract, but not all pine bark extract is Pycnogenol, and most of the research used the branded version.[1]

Does Pine Bark Extract Help With Jet Lag?

Two studies from the same research group found shorter jet lag symptoms with 150 mg a day, but neither used a placebo.[10],[11] An independent meta-analysis found the best evidence for jet lag was for melatonin.[12]

Is Pine Bark Extract A Good Antioxidant?

It is rich in proanthocyanidins, and a trial in professionals found a 30% drop in a blood marker of oxidative stress over 12 weeks.[5] Lower oxidative stress markers do not by themselves prove a health benefit.

Can Pine Bark Extract Help ADHD?

Two trials in children reported improvements, but an adult trial found no benefit over placebo, and Cochrane reviewers called the evidence uncertain.[2],[7],[8],[9] It should not replace prescribed ADHD treatment.

How Long Does Pine Bark Extract Take To Work?

Cognition studies ran for 8 to 12 weeks, while jet lag studies started the extract two days before a flight.[4],[5],[10]

Is Pine Bark Extract Safe?

Studies generally report it is well tolerated, but trials often failed to report serious side effects, so long-term safety is not well established.[2]

Medical disclaimer: This article is for educational purposes only and is not medical advice. Dietary supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease. Talk with your doctor or pharmacist before starting a supplement, especially if you are pregnant, nursing, take prescription medication or have a medical condition. Read our full medical disclaimer.

References

  1. Weichmann F, Rohdewald P. Pycnogenol® French maritime pine bark extract in randomized, double-blind, placebo-controlled human clinical studies. Front Nutr. 2024;11:1389374. PubMed
  2. Robertson NU, Schoonees A, Brand A, Visser J. Pine bark (Pinus spp.) extract for treating chronic disorders. Cochrane Database Syst Rev. 2020. doi:10.1002/14651858.CD008294.pub5. Cochrane Library
  3. Simpson T, Kure C, Stough C. Assessing the efficacy and mechanisms of Pycnogenol® on cognitive aging from in vitro animal and human studies. Front Pharmacol. 2019;10:694. PubMed
  4. Luzzi R, Belcaro G, Zulli C, et al. Pycnogenol® supplementation improves cognitive function, attention and mental performance in students. Panminerva Med. 2011;53(3 Suppl 1):75-82. PubMed
  5. Belcaro G, Luzzi R, Dugall M, et al. Pycnogenol® improves cognitive function, attention, mental performance and specific professional skills in healthy professionals age 35-55. J Neurosurg Sci. 2014;58(4):239-248. PubMed
  6. Hosoi M, Belcaro G, Saggino A, et al. Pycnogenol® supplementation in minimal cognitive dysfunction. J Neurosurg Sci. 2018;62(3):279-284. PubMed
  7. Trebatická J, Kopasová S, Hradecná Z, et al. Treatment of ADHD with French maritime pine bark extract, Pycnogenol. Eur Child Adolesc Psychiatry. 2006;15(6):329-335. PubMed
  8. Tenenbaum S, Paull JC, Sparrow EP, et al. An experimental comparison of Pycnogenol and methylphenidate in adults with attention-deficit/hyperactivity disorder (ADHD). J Atten Disord. 2002;6(2):49-60. PubMed
  9. Weyns AS, et al. Clinical investigation of French maritime pine bark extract on attention-deficit hyperactivity disorder as compared to methylphenidate and placebo: Part 1: Efficacy in a randomised trial. J Funct Foods. 2022. DOAJ
  10. Belcaro G, Cesarone MR, Steigerwalt RJ, et al. Jet-lag: prevention with Pycnogenol. Preliminary report: evaluation in healthy individuals and in hypertensive patients. Minerva Cardioangiol. 2008;56(5 Suppl):3-9. PubMed
  11. Belcaro G, Hu S, Hosoi M, et al. Prevention and control of jet lag symptoms and temporary impairment of cognitive function with Pycnogenol® in healthy individuals and in hypertensives. Minerva Med. 2024;115(2):178-184. PubMed
  12. Chan V, Wang L, Allman-Farinelli M, et al. Efficacy of functional foods, beverages, and supplements claiming to alleviate air travel symptoms: systematic review and meta-analysis. Nutrients. 2021;13(3):961. PubMed

Continue Researching