Introduction 

Superfoods have gained popularity in the health and wellness space in recent years, with plant foods claimed to cure ailments from the common cold to treating cancer. Camu camu is considered one of these superfoods due to its high levels of vitamin C, antioxidants and polyphenols. This article will discuss camu camu, the potential health benefits and why you should consider adding camu camu to your diet. 

What is camu camu?

Origins of camu camu 

Camu camu is a type of berry from the Myrciaria dubia plant, native to the Amazon rainforest and commonly found in flooded or swampy areas in Brazil, Venezuela, Peru and Colombia¹.  

Nutritional profile 

Camu camu fruits are a rich source of minerals, with a range of amino, organic and fatty acids and powerful bioactive compounds². 

Minerals 

The body requires minerals in small amounts to carry out essential functions. Camu camu contains the following:

• Sodium 
• Potassium
• Calcium 
• Zinc
• Magnesium
• Manganese 
• Copper

Polyphenols

Camu camu also contains bioactive compounds found in fruits and vegetables called polyphenols². These include:

• Flavonoids
• Phenolic acids
• Ellagic acid
• Tannins
• Stilbenes
• Lignans 

Polyphenols hugely benefit our health because they contain antioxidants, such as vitamin C, carotenoids and anti-inflammatory compounds called anthocyanins.¹

Antioxidants neutralise free radicals in the body, which in high concentrations can cause damage to our cells and DNA, potentially leading to cancer and disease.³

Whilst your body does produce antioxidants, it can only make a limited supply. We, therefore, must rely on our diets to consume what are known to be ‘exogenous antioxidants’, like fruits rich in vitamin C, to maintain a sufficient level.³

Vitamin C

A particularly potent antioxidant in camu camu is vitamin C (ascorbic acid). 

Vitamin C is a water-soluble vitamin, meaning we must consume vitamin C daily to maintain sufficient levels, as it cannot be stored in the body compared to fat-soluble vitamins (like vitamins A, D, E and K). According to the NHS, adults should aim to consume 40 mg of vitamin C per day⁴. 

Camu camu is one of the planet's richest sources of vitamin C. 100g of camu camu contains 4800 mg of vitamin C, whereas 100g of lemons contain 53 mg of vitamin C.⁵ Camu camu berries contain 60 times more vitamin C than an orange.⁵

Compounds in camu camu are beneficial for stress management

Antioxidants and oxidative stress 

Antioxidants prevent free radicals from forming in the body, reducing oxidative stress.⁶ Oxidative stress causes damage to cells, tissue and DNA in the body due to a buildup of free radicals.⁶

Whilst free radicals are naturally occurring because they are produced by the body, we can also be exposed to environmental stressors that contribute to the build-up of free radicals.⁶ Examples include:

• Cigarette smoking
• Heavy metals 
• Pollution 
• Radiation
• Certain drugs and chemical solvents 

Camu camu has a high concentration of vitamin C, a strong antioxidant that neutralises free radicals and scavenges molecules known as reactive oxygen species (ROS).⁶ ROS can cause cell damage, resulting from oxidative stress, which activates the inflammatory pathways. Vitamin C reduces oxidative stress and weakens the body’s inflammatory response.⁶

Vitamin C and cortisol 

Cortisol is produced in the adrenal glands and is commonly referred to as the ‘stress hormone’ due to being involved in the body’s stress response.⁷ Vitamin C is required for cortisol to be synthesised in the adrenal cortex.⁸ We must consume enough vitamin C to maintain cortisol regulation and production in the body. 

Vitamin C and mood regulation

In addition to supporting stress hormones, vitamin C may be beneficial for stress management due to its involvement in mood regulation.

Vitamin C helps to synthesise neurotransmitters, which are chemical messengers important for various bodily functions, including digestion, stress response and mood.⁹ Vitamin C aids the synthesis of serotonin and enhances the conversion of dopamine to norepinephrine.¹⁰ For example, serotonin is associated with feelings of happiness and helps to regulate mood, commonly known as the ‘happy hormone’.¹¹

Vitamin C’s role in neurotransmitter synthesis, like serotonin, may enhance mood; therefore, maintaining adequate consumption is important. Studies have shown individuals with depression and anxiety have lower levels of vitamin C.¹⁰

Evidence-based benefits of camu camu 

As illustrated above, camu camu contains a powerful supply of vitamin C and health-promoting antioxidants, such as polyphenols. 

Immune system support 

Vitamin C has been well-evidenced to support the immune system, with deficiency linked to a weakened immune function and increased risk of infection.¹² Consuming camu camu, therefore, has potential benefits for your immune system. 

Anti-inflammatory effects 

Camu camu may also have anti-inflammatory effects on the body due to the polyphenolic compound ellagic acid. 

Ellagic acid contains antioxidant and anti-cancer properties.¹³ Studies have shown ellagic acid reduces oxidative stress, has neuroprotective effects, and reduces inflammation. 

A study found that drinking Camu camu juice for seven days decreased oxidative stress markers in 20 males.¹⁴ Interestingly, the control group, which consumed vitamin C tablets for the same period, had no change in the oxidative stress markers and inflammatory markers such as C-reactive protein.¹⁴ This shows that camu camu has strong antioxidant and anti-inflammatory properties, comparatively to vitamin C in isolation.¹⁴

Incorporating camu camu into your diet 

If you’d like to benefit from camu camu, there are different options to incorporate camu camu into your diet. 

While it is possible to eat the Camu camu berries, they taste very sour, which everyone may not tolerate. Fortunately, you can still benefit from camu camu juice, puree, pulp, powder and supplement pills. 

Camu camu in powder form can be used widely in recipes and has a long shelf life whilst still providing significant healthful benefits. For example, just one teaspoon of Camu Camu provides 682 mg of vitamin C, 760% of the recommended daily intake and still well within the 2000 mg upper tolerable limit.¹⁵ 

Camu camu powder can be added to smoothies, muesli, chia puddings and salad dressings. 

Possible side effects and precautions

Before incorporating Camu Camu into your diet, it is important to consider potential side effects and precautions. 

Who should avoid camu camu 

Due to Camu Camu’s high concentration of the antioxidant vitamin C, it has the potential to interact with chemotherapy drugs and, therefore, should be avoided.¹⁶

Possible side effects

Camu contains significant levels of vitamin C and, if consumed in excess, can result in digestive problems, such as diarrhoea and sickness. As previously mentioned, it is important to consume safe amounts of vitamin C, with the upper tolerable limit being 2000 mg daily.¹⁵ Always read the labelling and guidance with any supplement, as brands can differ. 

Lastly, discussing supplementing with camu camu with a healthcare professional, like your GP, is helpful. This is particularly important if you are currently taking medication, which may have the potential to interact with camu camu. 

Summary 

Camu boasts impressive health-promoting benefits, including high levels of vitamin C, immune system support and anti-inflammatory effects.

Camu may be useful in managing stress since its antioxidant capabilities reduce oxidative stress in the body by fighting free radicals. Due to the high concentration of vitamin C, camu camu also has the potential to offer mental health benefits through aiding the production of serotonin and dopamine. 

The existing studies that show camu camu’s health benefits have concentrated on immunity and the effect on the inflammation markers, which show promising results. 

However, the existing research on stress management needs to be stronger, with the need for longer-term studies and larger trials to show the potential benefits. 

Ultimately, camu camu is a very good source of antioxidants and polyphenols, particularly vitamin C. Camu camu can be incorporated into your diet through powders and supplements, with promising health benefits related to the immune system and inflammation.