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HESPERİDİNİN EGZERSİZ PERFORMANSI ÜZERİNE ETKİSİ: GÜNCEL BİR DERLEME

Year 2025, Volume: 6 Issue: 3, 132 - 145, 22.12.2025

Umut Yılmaz , Ebubekir Can , Muahmmer Raşit İnaç , Ufuk Han Bağaçlı , Yusuf Buzdağlı

Abstract

Bu çalışma, doğal bir flavonoid olan hesperidinin egzersiz performansı, toparlanma süreçleri ve kas sağlığı üzerindeki potansiyel etkilerini mevcut bilimsel veriler ışığında değerlendirmeyi amaçlamaktadır. Hesperidinin; oksidatif stres önleyici, iltihap baskılayıcı, vazodilatatif ve metabolik düzenleyici özellikleri sayesinde fiziksel performansı destekleyebileceği düşünülmektedir. Sekiz haftalık 500 mg/gün 2S-hesperidin takviyesi, amatör bisikletçilerde fonksiyonel eşiğin yaklaşık %3,2, maksimum gücün %2,7 oranında artmasına ve Wingate testinde ortalama gücün %4’e kadar yükselmesine katkı sağlamıştır. Ayrıca egzersiz sonrası laktat konsantrasyonu %8–12 oranında daha düşük, bikarbonat ve baz fazlalığı %5–10 düzeyinde daha yüksek, kas kütlesinde %1–2 artış ve yağ oranında %1,5–2 azalma rapor edilmiştir. Antioksidan kapasitede anlamlı iyileşmeler gözlenmiş; örneğin süperoksit dismutaz aktivitesi %15–20 artarken, inflamatuvar belirteçlerden MCP-1 ve GSSG seviyeleri %10–15 oranında azalmıştır. Hesperidinin nitrik oksit biyoyararlanımını artırarak vazodilatasyonu desteklediği ve böylece aerobik kapasite ile kas oksijenlenmesini koruduğu; ayrıca mitokondriyal fonksiyonları geliştirerek yağ oksidasyonu ve enerji üretimini optimize ettiği bildirilmektedir. Ancak düşük biyoyararlanım (özellikle geleneksel formlarda %20’nin altında emilim), formülasyon farklılıkları ve bireyler arası fizyolojik yanıt değişkenliği, bu etkilerin uygulamada sınırlı kalmasına yol açabilmektedir. Mevcut literatürdeki çalışmaların çoğu kısa süreli (≤8 hafta) ve küçük örneklemli (çoğunlukla n=30–40) olup, bu bulguların genellenebilirliğini kısıtlamaktadır. Bu nedenle, ≥12 hafta süreli, çok merkezli, >100 katılımcılı randomize kontrollü çalışmalar ve farklı spor branşlarında yapılacak ileri araştırmalar, hesperidinin spora özgü performans ve toparlanma süreçlerindeki etkinliğini daha net ortaya koyacaktır.

Keywords

Hesperidin Egzersiz performansı Antioksidan Anti-inflamatuar Flavonoidler Oksidatif stres

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THE EFFECTS OF HESPERIDIN ON EXERCISE PERFORMANCE: A CURRENT REVIEW

Year 2025, Volume: 6 Issue: 3, 132 - 145, 22.12.2025

Umut Yılmaz , Ebubekir Can , Muahmmer Raşit İnaç , Ufuk Han Bağaçlı , Yusuf Buzdağlı

Abstract

This study aims to evaluate the potential effects of the natural flavonoid hesperidin on exercise performance, recovery processes, and muscle health in light of current scientific evidence. Hesperidin is thought to support physical performance through its antioxidant, anti-inflammatory, vasodilatory, and metabolic regulatory properties. An eight-week supplementation with 500 mg/day 2S-hesperidin in amateur cyclists has been shown to increase functional threshold power by approximately 3.2%, maximal power output by 2.7%, and mean power in the Wingate test by up to 4%. Additionally, post-exercise lactate concentrations were 8–12% lower, while bicarbonate and base excess levels were 5–10% higher; an increase of 1–2% in muscle mass and a 1.5–2% reduction in body fat have also been reported. Significant improvements in antioxidant capacity have been observed; for example, superoxide dismutase activity increased by 15–20%, while inflammatory markers such as MCP-1 and GSSG decreased by 10–15%. Hesperidin has been reported to enhance nitric oxide bioavailability, supporting vasodilation and thus maintaining aerobic capacity and muscle oxygenation; it also improves mitochondrial function, optimizing fat oxidation and energy production. However, low bioavailability (particularly <20% absorption in conventional forms), variations in formulation, and interindividual physiological response variability may limit its practical impact. Most current studies are short-term (≤8 weeks) with small sample sizes (mostly n = 30–40), restricting the generalizability of findings. Therefore, longer-term (≥12 weeks), multicenter, randomized controlled trials with >100 participants and studies in different sports disciplines are needed to clarify the sport-specific effects of hesperidin on performance and recovery processes.

Keywords

Hesperidin Exercise performance Antioxidant Anti-inflammatory Oxidative stress Flavonoids

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There are 94 citations in total.

Details

Primary Language Turkish
Subjects Sports Nutrition
Journal Section Review
Authors

Umut Yılmaz 0000-0002-6115-1510

Ebubekir Can 0009-0007-0896-8074

Muahmmer Raşit İnaç 0009-0008-5547-3805

Ufuk Han Bağaçlı 0009-0000-1679-1554

Yusuf Buzdağlı 0000-0003-1809-5194

Submission Date October 2, 2025
Acceptance Date November 13, 2025
Publication Date December 22, 2025
Published in Issue Year 2025 Volume: 6 Issue: 3

Cite

APA Yılmaz, U., Can, E., İnaç, M. R., … Bağaçlı, U. H. (2025). HESPERİDİNİN EGZERSİZ PERFORMANSI ÜZERİNE ETKİSİ: GÜNCEL BİR DERLEME. Sivas Cumhuriyet Üniversitesi Spor Bilimleri Dergisi, 6(3), 132-145.

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