Bilberry: Benefits, Dosage, Contraindications
Other name(s)
Bilberry, Wild Blueberries
Scientific name(s)
Vaccinium myrtillus
Family or group:
Plants
Active ingredients:
Anthocyanins
Indications
Rating methodology
EFSA approval.
Healthy Aging ✪✪✪✪✪
DNA damage appears to decrease significantly following the consumption of blueberries or their extracts (375 mg of anthocyanins or more) and tends to be around a 20% reduction. It is known that damage to DNA increases the likelihood of mutations in key genes, and any food or bioactive component that protects DNA against harmful agents, reduces basic DNA damage, or increases DNA repair is a potential cancer prevention agent. Berries are important modulators of this risk due to their antioxidant and genoprotective power.
Posologie
Oral: fruit
160 - 540 mg
extract standardized in anthocyanins, juice
Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers.
Effect of a wild blueberry (Vaccinium angustifolium) drink intervention on markers of oxidative stress, inflammation and endothelial function in humans with cardiovascular risk factors.
A single portion of blueberry (Vaccinium corymbosum L) improves protection against DNA damage but not vascular function in healthy male volunteers.
Venous Insufficiency ✪✪✪✪✪
Preliminary clinical research shows that taking a blueberry extract containing 173 mg of anthocyanins per day for 30 days reduces symptoms of chronic venous insufficiency compared to a placebo. Other clinical evidence suggests that taking blueberry anthocyanins at a dose of 100 to 480 mg per day for 6 months improves edema, pain, bruising, and burning sensation. The EMA indicates that blueberry (fruit) is a traditional herbal medicine used to relieve discomfort and the sensation of heavy legs related to minor circulatory venous disorders.
Posologie
Oral: fruit
160 - 480 mg
6 months
extract standardized in anthocyanins, juice
Experimental single-blind study: 60 pts with venous insufficiency received Bilberry extract equivalent to 173 mg anthocyanins daily or placebo for 30 days.
European Union herbal monograph on Vaccinium myrtillus L., fructus recens
E/S/C/O/P: 2nd Edition of the ESCOP Monographs
Anti-angiogenic, Antioxidant, and Anti-Carcinogenic Properties of a Novel Anthocyanin-Rich Berry Extract Formula
Oxidative Stress ✪✪✪✪✪
Oral ingestion of berries or their extracts tends to reduce oxidative biomarkers and improve antioxidant status. Anthocyanins are powerful antioxidants that scavenge free radicals and chelate metal ions.
Posologie
Oral: fruit
160 - 540 mg
extract standardized in anthocyanins, juice
Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage.
The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects.
Eye Health ✪✪✪✪✪
Preliminary clinical research shows that a combination of fish oil, lutein, and blueberry extract containing 59 mg of blueberry anthocyanidins, taken daily for 4 weeks, reduces eye dryness in patients suffering from eye strain compared to placebo. Blueberry has long been used for eye disorders and promoting vision. Numerous studies have been conducted on the effects of blueberry on various aspects of vision and eye disorders, including cataracts, retinopathy, macular degeneration, and night vision. Many studies have shown positive effects, including improvement in retinal anomalies, increased capillary resistance, slowing the progression of lens opacity and myopia, and better adaptation to darkness.
Posologie
Oral: fruit
60 - 480 mg
extract standardized in anthocyanins, juice
Synergies
Effect of fermented bilberry extracts on visual outcomes in eyes with myopia: a prospective, randomized, placebo-controlled study.
Anthocyanosides of Vaccinium Myrtillus (Bilberry) for Night Vision--A Systematic Review of Placebo-Controlled Trials
Effects of Dietary Supplementation With a Combination of Fish Oil, Bilberry Extract, and Lutein on Subjective Symptoms of Asthenopia in Humans
The Effect of Anthocyanosides on Night Vision
Heavy Legs ✪✪✪✪✪
ESCOP recommends blueberry fruit extracts enriched in anthocyanins for the symptomatic treatment of issues related to varicose veins, such as painful and heavy legs. Similarly, the EMA considers blueberry (fruit) as a traditional herbal medicine for relieving symptoms of discomfort and heaviness in the legs associated with minor venous circulatory issues. Clinical studies have confirmed the beneficial effects of blueberry extract on venous microcirculation and lymphatic drainage.
Posologie
Oral: fruit
160 - 480 mg
extract standardized in anthocyanins, juice
Experimental single-blind study: 60 pts with venous insufficiency received Bilberry extract equivalent to 173 mg anthocyanins daily or placebo for 30 days.
European Union herbal monograph on Vaccinium myrtillus L., fructus recens
E/S/C/O/P: 2nd Edition of the ESCOP Monographs
Anti-angiogenic, Antioxidant, and Anti-Carcinogenic Properties of a Novel Anthocyanin-Rich Berry Extract Formula
Cardiovascular Diseases ✪✪✪✪✪
A controlled human supplementation trial showed a decrease in the concentration of inflammatory biomarkers in the plasma of 31 subjects who consumed blueberry juice for 4 weeks. Specifically, significant reductions in plasma levels of high-sensitivity C-reactive protein, a delicate inflammation biomarker that predicts cardiovascular diseases, and the pro-inflammatory cytokine interleukin 6 (IL-6) were observed. No significant effect was observed on plasma cholesterol, triglycerides, or uric acid concentrations. Regarding vascular health, blueberry anthocyanins inhibit smooth muscle contraction and platelet aggregation. They have potentially anti-thrombotic and antihypertensive effects and possess cardioprotective properties. The potential antihypertensive effects of blueberries are also suggested by the discovery of angiotensin-converting enzyme activity inhibition in in vitro cell studies.
Posologie
Oral route: leaf, fruit
160 - 540 mg
extract standardized to anthocyanins, juice
Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome.
Effects of Bilberry Supplementation on Metabolic and Cardiovascular Disease Risk
Anthocyanins Inhibit Nuclear factor-kappaB Activation in Monocytes and Reduce Plasma Concentrations of Pro-Inflammatory Mediators in Healthy Adults
Whole Grain Products, Fish and Bilberries Alter Glucose and Lipid Metabolism in a Randomized, Controlled Trial: The Sysdimet Study
Bilberry Juice Modulates Plasma Concentration of NF-kappaB Related Inflammatory Markers in Subjects at Increased Risk of CVD
Type 2 Diabetes ✪✪✪✪✪
Blueberry leaf decoctions have long been used as a hypoglycemic agent. Anthocyanoside appears to be the most active hypoglycemic component. Blueberry anthocyanosides enhance collagen integrity, stabilize capillary permeability, and inhibit sorbitol accumulation, thus providing protection against the vascular and neurological sequelae of diabetes. The hypoglycemic action of blueberries is partly explained by its influence on certain enzyme activities, including α-glucosidase, as well as its role in insulin secretion and glucose transport. Blueberry anthocyanins, particularly cyanidins and delphinidins, stimulate insulin secretion from pancreatic cells in rodents. Moreover, blueberries facilitate glucose transport into muscle cells and adipocytes, even in the absence of insulin. Though some human studies on the hypoglycemic effects of berries exist, strong evidence from human trials is lacking. To date, no controlled published studies on humans with blueberries concerning diabetic patients exist.
Posologie
Oral route: leaf
470 - 470 mg
extract standardized to anthocyanins
Effects of Bilberry Supplementation on Metabolic and Cardiovascular Disease Risk
A Brief Review of Blue- And Bilberries' Potential to Curb Cardio-Metabolic Perturbations: Focus on Diabetes
Fasting Serum Hippuric Acid Is Elevated After Bilberry (Vaccinium Myrtillus) Consumption and Associates With Improvement of Fasting Glucose Levels and Insulin Secretion in Persons at High Risk of Developing Type 2 Diabetes.
Chapter 4: Bilberry (Vaccinium myrtillus L.)
Traditional Herbal Medicines for Diabetes Used in Europe and Asia: Remedies From Croatia and Sri Lanka
A single supplement of a standardized bilberry (Vaccinium myrtillus L.) extract (36% wet weight anthocyanins) modifies glycaemic response in individuals with type 2 diabetes controlled by diet and lifestyle.
Vaccinium Myrtillus as an Antidiabetic Medicinal Plant--Research Through the Ages
Diabetic Retinopathy ✪✪✪✪✪
Preliminary clinical research in adults with diabetic and hypertensive retinopathy shows that taking a blueberry extract at 160 mg per day for 6 months, in addition to standard management, improves edema and retinal circulatory health measures compared to standard management alone.
Posologie
Oral route: fruit
160 - 540 mg
6 - months
extract standardized to anthocyanins
Synergies
Dysmenorrhea ✪✪✪✪✪
The study suggests that taking blueberry extract before the onset of menstruation reduces pain, nausea, vomiting, and headaches in patients with dysmenorrhea. Anthocyanoside extracts have been shown to have smooth muscle relaxation activity, which may explain their effects on dysmenorrhea. Bioflavonoids and anthocyanoside extracts (such as those found in blueberries) have shown to relax vascular smooth muscles in experimental models, possibly by stimulating prostaglandins.
Posologie
Oral route: fruit
160 - 320 mg
12 - days
extract standardized to anthocyanins
Glaucoma ✪✪✪✪✪
Preliminary research meta-analysis suggests that taking blueberry anthocyanins may reduce intraocular pressure in patients with glaucoma. Intraocular pressure is a significant risk factor for the development of glaucoma. Preliminary clinical research in patients with elevated intraocular pressure indicates that taking a product containing 80 mg of blueberry extract and 40 mg of maritime pine extract (Pycnogenol) twice daily for 6 months reduces intraocular pressure and improves intraocular blood flow compared to control.
Posologie
Oral route: fruit
60 - 120 mg
12 - months
extract standardized to anthocyanins
Synergies
Cognitive Decline ✪✪✪✪✪
Supplementation with blueberry extract may be effective in older adults with general cognitive decline. A study revealed significant improvements in cognitive abilities in middle-aged adults following blueberry supplementation. Daily consumption of blueberry powder equivalent to half a cup of whole fruits resulted in improvements in tasks requiring executive skills and memory. These findings suggest that regular consumption of blueberries could help protect against cognitive decline, particularly in individuals with insulin resistance and a heightened risk of dementia.
Posologie
Oral route: fruit
428 - 598 mg
extract standardized to anthocyanins
Metabolic Syndrome ✪✪✪✪✪
Obesity is a significant predisposition factor for type 2 diabetes. Berry polyphenols may help prevent obesity by inhibiting digestive enzymes, such as lipase, which reduces fat absorption. Cyanidin-3-glucoside (an anthocyanin in blueberries) has been shown to suppress obesity development in vivo and regulate human adipocyte function. Human preadipocytes were taken from subcutaneous adipose tissue, cultured, and differentiated into adipocytes before being treated with anthocyanins for 24 hours. In vitro, anthocyanin treatment regulated cytokines and acted on adenosine monophosphate (AMP)-activated protein kinase (AMPK). These changes indicate a role for anthocyanins in preventing metabolic syndrome, a growing common condition associated with insulin resistance, hypertension, and dyslipidemia that often progresses to type 2 diabetes.
Posologie
Oral route: leaf, fruit
160 - 540 mg
extract standardized to anthocyanins
Whole Grain Products, Fish and Bilberries Alter Glucose and Lipid Metabolism in a Randomized, Controlled Trial: The Sysdimet Study
Different Berries and Berry Fractions Have Various but Slightly Positive Effects on the Associated Variables of Metabolic Diseases on Overweight and Obese Women
Bilberries Reduce Low-Grade Inflammation in Individuals With Features of Metabolic Syndrome
Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome.
Ulcerative Colitis ✪✪✪✪✪
A study suggests that consuming blueberry concentrate for 6 weeks may facilitate the healing of ulcerative colitis. In a small open pilot study involving 13 people suffering from mild to moderate ulcerative colitis under stable conventional treatment, blueberry supplementation showed positive results. Patients consumed a preparation equivalent to 600 g of fresh fruit per day, divided into four doses over six weeks, providing 210 mg of anthocyanins per dose. 63.4% of patients achieved remission.
Posologie
Oral route: fruit
160 g
6 - weeks
extract standardized in anthocyanins
Varicose Veins ✪✪✪✪✪
Bilberry extracts, particularly rich in anthocyanins, are recognized by the ESCOP for the symptomatic treatment of problems related to varicose veins. The EMA also recognizes bilberry as a traditional herbal remedy to relieve symptoms of skin capillary fragility.
Posologie
Oral route: fruit
160 - 540 mg
extract standardized in anthocyanins, juice
Hemorrhoids ✪✪✪✪✪
Taking 480 mg/day of bilberry extract significantly improves microcirculation. The same dosage of bilberry extract administered to 47 patients with various venous diseases resulted in a reduction in capillary flow, as well as elimination of micro-stagnation and foot stasis. A review of uncontrolled trials from 1979 to 1985 involving a total of 568 patients with venous insufficiency of the lower limbs showed that bilberry extract was effective in quickly reducing symptoms and improving venous microcirculation and lymphatic drainage.
Posologie
Oral route: fruit
160 - 540 mg
extract standardized in anthocyanins, juice
Diarrhea ✪✪✪✪✪
ESCOP recommends the use of dried blueberry fruits for the adjuvant treatment of non-specific acute diarrhea. Blueberry possesses significant astringent activity, justifying its use in this context. In addition, Commission E has approved preparations based on raw fruit for this indication, thus recognizing their usefulness in treating diarrhea.
Posologie
Oral route: leaf, fruit
160 - 540 mg
dry extract, juice
Stomatitis ✪✪✪✪✪
Bilberry is recommended for the local treatment of mild inflammations of the mucous membranes of the mouth and throat, due to its astringent, anti-inflammatory, and anti-edematous properties. Commission E has approved this indication, while ESCOP also supports its use for these disorders. These recommendations highlight the potential efficacy of bilberry in relieving minor oral inflammations.
Posologie
Oral route: leaf, fruit
160 - 540 mg
aqueous decoction, juice
Properties
Antioxidant
Anthocyanosides, found in the fruits (berries), are largely responsible for bilberry's antioxidant action: they have increased plasma antioxidant status in vivo, have a high radical-scavenging ability (compared to other berries like blackberries or cranberries) as demonstrated in some in vitro studies, and have antioxidant activity against lipid oxidation. Clinical studies tend to show a reduction in oxidative biomarkers and an improvement in antioxidant status in healthy adults.
Usages associés
Anti-inflammatory
Bilberry extracts, rich in anthocyanins, have demonstrated anti-inflammatory effects in various studies. One study on individuals with metabolic syndrome and another on people with cardiovascular diseases showed that bilberry consumption significantly reduced several inflammatory markers such as CRP, IL-6, and IL-12. An anthocyanin-based supplement also reduced pro-inflammatory chemokines and cytokines. A recent study on older men with memory disorders reinforced these conclusions. The consumption of bilberry and red grape juice for nine weeks decreased inflammation biomarkers such as LDH and several cytokines (EGF, IL6, IL9, IL10, TNFα). These results highlight the interest of bilberries in dietary regimes aimed at reducing inflammation, particularly among elderly individuals or those with cognitive disorders.
Usages associés
Bilberry/red grape juice decreases plasma biomarkers of inflammation and tissue damage in aged men with subjective memory impairment -a randomized clinical trial
Bilberry juice modulates plasma concentration of NF-kappaB related inflammatory markers in subjects at increased risk of CVD
Vision
Studies have shown that bilberry extracts, rich in anthocyanosides, have beneficial effects on vision. In rats, these extracts protect against lens and retina alterations, surpassing the effectiveness of vitamin E. In humans, improved fundus and reduction in microaneurysms have been observed, as well as a significant increase in capillary resistance. Additionally, one study revealed a reduction in the progression of myopia due to regular bilberry consumption. These effects are attributed to the antioxidant and neuroprotective activities of anthocyanosides on retinal ganglion cells. A retrospective study also noted improvements in the visual field in patients with glaucoma after bilberry anthocyanin supplementation. However, the evidence regarding the effectiveness of bilberry on night vision remains mixed.
Usages associés
Microcirculatory effect
Results from clinical studies on bilberry extracts encourage their use in humans for the treatment of peripheral vascular diseases, which may involve capillary fragility, permeability alterations, and chronic venous insufficiency of lower limbs, with doses ranging from 160 mg to 800 mg of bilberry extract per day. A study conducted on 568 patients with lower limb venous insufficiency demonstrated the ability of anthocyanosides to alleviate symptoms and improve microcirculation and lymphatic drainage.
Usages associés
Astringent
Tannins are polyphenolic compounds that have an affinity for proteins. Anthocyanosides are condensed tannins. When they come into contact with mucous membranes, they exert an astringent action, making the mucosa less permeable. Internally, plants high in tannins, like bilberry, are used to treat diarrhea; externally, they help reduce bleeding.
Usages associés
Cardiovascular
A study revealed that after four weeks of bilberry juice consumption, 31 participants showed a notable decrease in certain blood inflammatory markers. Levels of high-sensitivity C-reactive protein, a key indicator of inflammation and a risk factor for cardiovascular diseases, and interleukin 6 (IL-6), a pro-inflammatory substance, significantly decreased. It was found that anthocyanins in bilberry may have beneficial effects on vascular health. They help relax blood vessels and reduce clot formation, thereby contributing to cardiac protection.
Usages associés
Antiplatelet/Anticoagulant
Studies have shown that bilberry, particularly its anthocyanins, can reduce platelet aggregation, an important factor in preventing cardiovascular disorders. In a clinical study, the daily intake of bilberry anthocyanins decreased platelet aggregation more effectively than ascorbic acid alone. The combination of both was the most effective. Other studies have also shown that regular consumption of berries, including bilberry, inhibits platelet function, though no changes in coagulation biomarkers were observed.
Hypoglycemic
Limited animal data suggest that bilberry leaf extract possesses hypoglycemic and hypolipidemic properties that may benefit diabetic patients. Phenolic acids and flavonols in bilberry have inhibitory activity on intestinal glucose absorption. Thus, reduced carbohydrate breakdown and intestinal absorption can contribute to improved glucose levels.
Usages associés
Hypotensive
Bilberry has blood vessel relaxing properties allowing a decrease in blood pressure. In a clinical study, a berry-rich diet reduced systolic blood pressure, particularly in individuals with high baseline blood pressure.
Usages associés
Digestive effect
In humans suffering from mild to moderate ulcerative colitis, a blueberry-based formulation improved patients' symptoms. It is possible that blueberry has direct anti-inflammatory effects on the intestinal mucosa, as well as antioxidant properties. Furthermore, it has been shown that blueberry possesses anti-ulcer activity (in vivo in animals) and could treat gastric ulcers, particularly due to its inhibitory action on the H. pylori bacteria (in vitro) responsible for ulcers.
Neurological
Blueberry extracts have the capacity to restore the memory of aged rats and prevent the deterioration of mitochondrial function in some in vivo experiments. Moreover, thanks to anthocyanosides and their antioxidant properties, especially their ability to decrease lipid peroxidation, blueberry could play a role in neurodegenerative diseases. In clinical studies, supplementation with blueberry extracts was able to reverse or at least alleviate changes observed in cognition in subjects with age-related memory decline.
Usages associés
Hepato-protective
Blueberry could prevent liver damage caused by oxidative stress due to its antioxidant properties, as demonstrated by preliminary research in an animal model: blueberry extracts containing 42% anthocyanidins decrease alanine aminotransferase (ALT) in experimentally induced liver lesions.
Antibacterial
In a laboratory study, aqueous extracts of blueberry leaves and fruits were tested on several types of bacteria, including Staphylococcus aureus and Escherichia coli. The study revealed that these extracts possessed antibacterial activity, with a minimum concentration necessary to inhibit bacterial growth varying between 12.7 and 30.7 mg/ml. This suggests that blueberry may have potentially useful antibacterial properties.
Usages associés
Safety dosage
Adult from 18 years: 320 mg - 480 mg (standardized extract)
Bilberry extracts are standardized to contain 36% anthocyanins. Under these conditions, the optimal dose of anthocyanins is between 160 and 480 mg, which corresponds to 400-1300 mg of bilberry dry extract or equivalent dried bilberry 20-60 g per day. Decoction of dried herbs: 5-10 g of dried crushed fruits in 150 ml of cold water, boiled for a maximum of 10 minutes and filtered hot. For the symptomatic treatment of diarrhea, drink the cold decoction several times a day. The recommended duration of use is 4 weeks. If symptoms persist for more than 2 weeks, a doctor or qualified health professional should be consulted.
Interactions
Médicaments
Antiplatelet/Anticoagulant: low interaction
Bilberry having anticoagulant properties could add to the action of medications.
Antidiabetic: moderate interaction
Bilberry, having hypoglycemic properties, could add to the action of medications.
Erlotinib: moderate interaction
Consumption of bilberry anthocyanins could reduce the efficacy of Erlotinib. Erlotinib is a medication used in oncology, mainly for the treatment of certain types of cancer.
Precautions
Child up to 18 years: avoid
Use in children and adolescents under 18 years has not been established due to lack of adequate data.
Pregnant woman: avoid
Safety during pregnancy and breastfeeding has not been established. In the absence of sufficient data, use during pregnancy and breastfeeding is not recommended.
Breastfeeding woman: avoid
Safety during pregnancy and breastfeeding has not been established. In the absence of sufficient data, use during pregnancy and breastfeeding is not recommended.
