Phenolic Acid |
Hydroxybenzoic Acid |
Gallic Acid |
Berries, plums, grapes, mango, tea, wine |
Increased mitochondrial function and biogenesis |
Ellagic Acid |
Berries, grapes, pomegranates, walnuts |
Induction of antioxidant enzymes, protection against mitochondrial dysfunction |
Urolithin A |
Berries, grapes, pom-egranates, walnuts |
Increased muscle angiogenesis, energetic capacity and contractile function |
Urolithin B |
Berries, grapes, pom-egranates, walnuts |
Increased protein synthesis, myotube differentiation and muscular fiber hypertrophy |
Hydroxycinnamic Acid |
Ferulic Acid |
Rice, wheat, oats, beans, coffee, artichoke, nuts |
Regulation of muscle fiber differentiation and stimulation of myogenic transcriptional factors |
Chlorogenic Acid |
Apples, artichoke, coffee, grapes, pears, kiwi, plums, potatoes |
Improvement of mitochondrial function and energy metabolism |
Caffeic Acid |
Coffee, olives, carrots, potatoes, fruits |
Stimulation of myocellular differentiation and hypertrophy |
Flavonoids |
Flavanols |
Epicatechin |
Berries, grapes, wine, cocoa, plums, tea |
Induction of mitochondrial biogenesis and myogenic differentiation; decreased follistatin and myostatin |
Epigallocatechin |
Berries, grapes, wine, cocoa, plums, tea |
Upregulation of myogenic transcriptional factors, antioxidant |
Epigallocatechin Gallate |
Berries, grapes, wine, cocoa, plums, tea |
Reduction of protein degradation, reduction of proapoptotic signaling, inhibition of NF-κB |
Flavanones |
Hesperidin |
Citrus fruits |
Increased mitochondrial function, reduced oxidative stress |
Naringenin |
Citrus fruits |
Increased glucose uptake, regulation of skeletal muscle cell differentiation |
Flavones |
Apigenin |
Herbs, tea, wine, citrus fruits, spinach, broccoli, peas |
Inhibition of mitophagy and autophagy, enhanced myogenic differentiation, downregulation of TNFα |
Luteolin |
Herbs, tea, wine, citrus fruits, spinach, broccoli, peas |
Downregulation of pro-inflammatory cytokines, antioxidant |
Isoflavones |
Genistein |
Soybeans, fava beans, lupin, kudzu, psoralea, coffee |
Inhibition of apoptosis, increased myocellular differentiation, antioxidant |
Daidzein |
Soybeans, tofu, kudzu |
Inhibition of protein degradation, promotion of myocellular differentiation |
Glabridin |
Licorice |
Inhibition of protein degradation |
Flavonols |
Quercetin |
Capers, herbs, coriander, radish, fennel, onion, radicchio, berries |
Reduction of myostatin, antioxidation, increased mitochondrial biogenesis, reduction of protein degradation |
Morin |
Osage orange, guava |
Antioxidation, reduction of protein degradation |
Anthocyanins |
Delphinidin |
Berries, pomegranates, grapes |
Antioxidation, reduced atrogin-1 expression and protein degradation |
Cyanidin |
Grapes, berries, cherry, apple, plum |
Reduced inflammation and fibrosis |
Polyphenol |
Stilbene |
Resveratrol |
Grapes, berries, peanuts |
Reduction of atrogin-1, reduction of oxidative stress, improvement of mitochondrial function, inc5reased protein synthesis, regulation of mTOR signaling, induction of myotube hypertrophy |
Lignan |
Schisandrin A |
Shengmainsan (Chinese traditional herb) |
Suppression of protein degradation and stimulation of protein synthesis |
Magnolol |
Magnolia bark |
Stimulation of IGF-1 mediated protein synthesis |
Sesamin |
Sesame |
Reduced oxidative stress, increased mitochondrial function |
Other |
Curcumin |
Curcumin |
Turmeric, ginger, food additives |
Inhibition of atrogin-1, reduction of oxidative stress, promotion of myofibrillar differentiation, reduction of proteasome expression and protein degradation |