Bilberry: benefits, dosage, contraindications
Other name(s)
Bilberry, wild blueberries
Scientific name(s)
Vaccinium myrtillus
Family or group:
Plants
Active ingredients:
Anthocyanins
Indications
Scoring methodology
EFSA approval.
Healthy aging ✪✪✪✪✪
DNA damage appears to decrease significantly following consumption of blueberries or their extracts (375 mg of anthocyanins or more), tending to be on the order of a 20% reduction. It is known that DNA damage increases the likelihood of mutations in key genes, and any food or bioactive component that protects DNA against harmful agents, reduces baseline DNA damage, or enhances DNA repair is a potential cancer-preventive agent. Berries are important modulators of this risk thanks to their antioxidant and genoprotective power.
Posologie
Orally: fruit
160 - 540 mg
anthocyanin-standardized extract, 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 bilberry extract providing 173 mg of anthocyanins per day for 30 days reduces symptoms of chronic venous insufficiency compared with placebo. Other clinical evidence suggests that taking bilberry anthocyanins at 100 to 480 mg per day for 6 months improves edema, pain, bruising and burning sensation.nnThe EMA states that bilberry (fruit) is a traditional herbal medicinal product for relieving symptoms of discomfort and heaviness of the legs associated with minor venous circulatory disorders.nn
Posologie
Oral: fruit
160 - 480 mg
6 - months
extract standardized for 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 to improve antioxidant status. Anthocyanins are powerful antioxidants that scavenge radicals and chelate metal ions.
Posologie
By mouth: 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 dry eye in patients suffering from eye strain compared with placebo. Blueberry has long been used for eye disorders and to promote vision. Numerous studies have been conducted on the effects of blueberry on various aspects of vision and eye disorders, including cataract, retinopathy, macular degeneration, and night vision. Many studies have shown positive effects, including improvement of retinal abnormalities, increased capillary resistance, a slowing of the progression of lens opacity and myopia, and better dark adaptation.
Posologie
By mouth: 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 bilberry fruit extracts enriched in anthocyanins for the symptomatic treatment of problems related to varicose veins, such as painful and heavy legs. The EMA, for its part, considers bilberry (fruit) a traditional herbal medicinal product to relieve symptoms of discomfort and leg heaviness associated with minor venous circulatory disorders. nnClinical studies have confirmed the beneficial effects of bilberry extract on venous microcirculation and lymphatic drainage.nn
Posologie
Oral route: fruit
160 - 480 mg
extract standardized for 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 supplementation trial in humans showed a decrease in the concentration of inflammatory biomarkers in the plasma of 31 subjects who took blueberry juice for 4 weeks. More specifically, significant decreases were observed in plasma levels of high-sensitivity C-reactive protein, a sensitive biomarker of inflammation that helps predict cardiovascular disease, and the pro-inflammatory cytokine interleukin 6 (IL-6). 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 antithrombotic and antihypertensive effects and exhibit cardioprotective effects. Possible antihypertensive effects of blueberry are also suggested by the finding of inhibition of angiotensin-converting enzyme activity in cells in vitro.
Posologie
Oral: 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 ✪✪✪✪✪
Bilberry leaf decoctions have long been used as a hypoglycemic agent. The anthocyanoside is apparently the most active hypoglycemic component. Bilberry anthocyanosides strengthen collagen integrity, stabilize capillary permeability, and inhibit sorbitol accumulation, thereby providing protection against the vascular and neurological sequelae of diabetes. The hypoglycemic action of bilberry is partly explained by its influence on the activity of certain enzymes, notably α-glucosidase, as well as by its role in insulin secretion and glucose transport. Bilberry anthocyanins, particularly cyanidins and delphinidins, stimulate insulin secretion from pancreatic cells in rodents. In addition, bilberry facilitates glucose transport into muscle cells and adipocytes, even in the absence of insulin. Although a few human studies have been published on the hypoglycemic effects of berries, robust evidence from human trials is lacking. To date, there are no published controlled human studies of bilberry in diabetic patients.
Posologie
Oral: 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 glycemic 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 bilberry extract at a dose of 160 mg per day for 6 months, in addition to standard care, improves edema and measures of retinal circulatory health compared with standard care alone.
Posologie
Oral: fruit
160 - 540 mg
6 - months
extract standardized for anthocyanins
Synergies
Dysmenorrhea ✪✪✪✪✪
The study suggests that taking bilberry extract before the onset of menstruation reduces pain, nausea, vomiting and headaches in patients with dysmenorrhea. It has been shown that anthocyanoside extracts have smooth muscle relaxant activity, which could explain their effects on dysmenorrhea. Bioflavonoids and anthocyanoside extracts (such as those found in bilberry) have been shown to relax vascular smooth muscle in experimental models, possibly by stimulating prostaglandins.
Posologie
Oral: fruit
160 - 320 mg
12 - days
extract standardized for anthocyanins
Glaucoma ✪✪✪✪✪
A meta-analysis of preliminary research suggests that taking bilberry anthocyanins may reduce intraocular pressure in patients with glaucoma. Intraocular pressure is an important risk factor for the development of glaucoma. Preliminary clinical research in patients with elevated intraocular pressure shows that taking a product containing 80 mg bilberry extract and 40 mg maritime pine extract (Pycnogenol) twice daily for 6 months lowers intraocular pressure and improves intraocular blood flow compared with control.
Posologie
Oral: fruit
60 - 120 mg
12 months
extract standardized to anthocyanins
Synergies
Cognitive decline ✪✪✪✪✪
Supplementation with bilberry extract may be effective in older adults with overall cognitive decline. One study found significant improvements in cognitive abilities in middle-aged adults after bilberry supplementation. Daily consumption of bilberry powder equivalent to half a cup of whole fruit led to improvements in tasks requiring executive function and memory. These results suggest that regular consumption of bilberry may help protect against cognitive decline, particularly in people with insulin resistance and an increased risk of dementia.
Posologie
Oral: fruit
428 - 598 mg
extract standardized to anthocyanins
Metabolic syndrome ✪✪✪✪✪
Obesity is an important predisposing factor for type 2 diabetes. Berry polyphenols can help prevent obesity by inhibiting digestive enzymes, such as lipase, which reduces fat absorption. Cyanidin-3-glucoside (an anthocyanin in blueberry) has been shown to suppress the development of obesity in vivo and to regulate human adipocyte function. Human preadipocytes were collected 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-activated protein kinase (AMPK). Taken together, these changes indicate a role for anthocyanins in the prevention of metabolic syndrome, an increasingly common condition associated with insulin resistance, hypertension and dyslipidemia that often progresses to type 2 diabetes.
Posologie
Orally: leaf, fruit
160 - 540 mg
extract standardized for 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 the consumption of bilberry concentrate for 6 weeks may help facilitate the healing of ulcerative colitis. In a small open pilot study of 13 people with mild to moderate ulcerative colitis on stable conventional treatment, bilberry supplementation produced 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 the patients achieved remission.
Posologie
Oral: fruit
160 g
6 weeks
extract standardized to anthocyanins
Varicose veins ✪✪✪✪✪
Bilberry extracts, particularly rich in anthocyanins, are recognized by ESCOP for the symptomatic treatment of issues related to varicose veins. The EMA also recognizes bilberry as a traditional herbal remedy to relieve symptoms of skin capillary fragility.
Posologie
Oral: fruit
160 - 540 mg
extract standardized to anthocyanins, juice
Hemorrhoids ✪✪✪✪✪
Taking 480 mg/day of bilberry extract is associated with a significant improvement in microcirculation. The same dosage of bilberry extract administered to 47 patients with various venous disorders 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 chronic venous insufficiency of the lower limbs showed that bilberry extract was effective in rapidly reducing symptoms and in improving venous microcirculation and lymphatic drainage.
Posologie
Oral: fruit
160 - 540 mg
extract standardized to anthocyanins, juice
Diarrhea ✪✪✪✪✪
ESCOP recommends the use of dried bilberry fruits as an adjunct treatment for acute non-specific diarrhea. Bilberry has significant astringent activity, which justifies its use in this context. In addition, Commission E has approved preparations made from crude fruits for this indication, thereby recognizing their usefulness in the treatment of diarrhea.
Posologie
Oral: 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 effectiveness of bilberry in relieving minor oral inflammations.
Posologie
Oral use: leaf, fruit
160 - 540 mg
aqueous decoction, juice
Properties
Antioxidant
Anthocyanosides, present in fruits (berries), are largely responsible for the antioxidant action of the bilberry: they have been shown to increase plasma antioxidant status in vivo, have a high radical-scavenging capacity (compared with other berries such as blackberries or cranberries) as demonstrated by some in vitro studies, and possess antioxidant activity against lipid oxidation. nnClinical studies tend to show a reduction in oxidative biomarkers and an improvement in antioxidant status in healthy adults.nn
Usages associés
Anti-inflammatory
Bilberry extracts, rich in anthocyanins, have demonstrated anti-inflammatory effects in various studies. A study in people with metabolic syndrome and another in people with cardiovascular disease showed that consuming bilberries significantly reduced several inflammatory markers such as CRP, IL-6 and IL-12. A dietary supplement based on anthocyanins also reduced pro-inflammatory chemokines and cytokines. A recent study in older men with memory complaints reinforced these findings. Consumption of bilberry and red grape juice for nine weeks decreased biomarkers of inflammation such as LDH and several cytokines (EGF, IL6, IL9, IL10, TNFα). These results highlight the potential of bilberries in dietary approaches aimed at reducing inflammation, particularly in older adults or those with cognitive impairment.
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 retinal alterations, surpassing the effectiveness of vitamin E. In humans, an improvement in the fundus examination and a decrease in microaneurysms have been observed, as well as a significant increase in capillary resistance. In addition, one study revealed a reduction in the progression of myopia with 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 supplementation with bilberry anthocyanins. However, the evidence regarding the effectiveness of bilberry on night vision is still mixed.
Usages associés
Microcirculatory effect
Results from clinical studies on bilberry extracts encourage their use in humans for the treatment of peripheral vascular diseases that may combine capillary fragility, altered permeability, and chronic venous insufficiency of the lower limbs, at doses ranging from 160 mg to 800 mg of bilberry extract per day. A study conducted on 568 patients suffering from venous insufficiency of the lower limbs showed the ability of anthocyanosides to make symptoms disappear and to 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 mucous membrane less permeable. When used internally, plants high in tannins, such as blueberry, are used to treat diarrhea; when used externally, they have an action that helps reduce bleeding.
Usages associés
Cardiovascular
A study found that after four weeks of consuming blueberry juice, 31 participants showed a notable decrease in certain inflammatory markers in the blood. Levels of high-sensitivity C-reactive protein, a key indicator of inflammation and a risk factor for cardiovascular disease, as well as interleukin 6 (IL-6), a pro-inflammatory substance, decreased significantly. It was found that the anthocyanins present in blueberry may have beneficial effects on vascular health. They help relax blood vessels and reduce clot formation, thereby contributing to cardiac protection.
Usages associés
Antiplatelet agents/Anticoagulant
Studies have shown that blueberry, particularly the anthocyanins it contains, can reduce platelet aggregation, an important factor in preventing cardiovascular disorders. In a clinical study, daily intake of blueberry anthocyanins reduced platelet aggregation more effectively than ascorbic acid alone. The combination of the two was most effective. Other studies have also shown that regular consumption of berries, including blueberries, inhibits platelet function, although no changes in coagulation biomarkers were observed.
Hypoglycemic
Limited animal data suggest that the extract of blueberry leaves has hypoglycemic and hypolipidemic properties that may be beneficial in diabetic patients. Phenolic acids and flavonols in blueberry have inhibitory activity on intestinal glucose absorption. Thus, reduced carbohydrate breakdown and reduced intestinal absorption may contribute to improved glucose levels.
Usages associés
Antihypertensive
Blueberry has blood vessel-relaxing properties, thus helping to lower blood pressure. In a clinical study, a berry-rich diet reduced systolic blood pressure, particularly in people whose baseline blood pressure was high.
Usages associés
Digestive effect
In humans with mild to moderate ulcerative colitis, a bilberry-based formulation improved patients' symptoms. Bilberry may have direct anti-inflammatory effects on the intestinal mucosa, as well as antioxidant properties. nnFurthermore, bilberry has been shown to have anti-ulcer activity (in vivo in animals) and could treat gastric ulcers, notably through its inhibitory action on the bacterium H. pylori (in vitro), which is responsible for ulcers.nn
Neurological
Bilberry extracts have the ability to restore memory in aged rats and to prevent deterioration of mitochondrial function in some in vivo experiments. In addition, thanks to anthocyanosides and their antioxidant properties, particularly their ability to reduce lipid peroxidation, bilberry could have a role in neurodegenerative diseases. In clinical studies, supplementation with bilberry extracts was able to reverse or at least attenuate the changes observed in cognition in subjects with age-related memory decline.nn
Usages associés
Hepatoprotective
Blueberry may prevent liver damage caused by oxidative stress thanks to its antioxidant properties, as shown 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 against several types of bacteria, including Staphylococcus aureus and Escherichia coli. The study found that these extracts exhibited antibacterial activity, with the minimum concentration required to inhibit bacterial growth ranging between 12.7 and 30.7 mg/ml. This suggests that blueberry may have potentially useful antibacterial properties.
Usages associés
Safe dosage
Adults 18 years and older: 320 mg - 480 mg (standardized extract)
Bilberry extracts are standardized to contain 36% anthocyanins. Under these conditions, the optimal anthocyanin dose is between 160 and 480 mg, which corresponds to 400-1300 mg of dried bilberry extract or an equivalent of 20-60 g dried bilberries per day. Decoction of dried herbs: 5-10 g of crushed dried fruit in 150 ml cold water, which is boiled for a maximum of 10 minutes and strained hot. For the symptomatic treatment of diarrhea, drink the cooled decoction several times a day. The recommended duration of use is 4 weeks. If symptoms persist for more than 2 weeks, consult a physician or a qualified healthcare professional.
Interactions
Médicaments
Antiplatelet agents/Anticoagulant: weak interaction
Blueberry has anticoagulant properties; its effects could add to those of medications.
Antidiabetic: moderate interaction
Blueberry has hypoglycemic properties; its effects could add to those of medications.
Erlotinib: moderate interaction
Consumption of blueberry anthocyanins would reduce the effectiveness of Erlotinib. Erlotinib is a drug used in oncology, mainly to treat certain types of cancer.
Precautions
Children up to 18 years: avoid
Use in children and adolescents under 18 years has not been established due to a lack of adequate data.
Pregnant women: avoid
Safety during pregnancy and lactation has not been established. In the absence of sufficient data, use during pregnancy and lactation is not recommended.
Breastfeeding women: avoid
Safety during pregnancy and lactation has not been established. In the absence of sufficient data, use during pregnancy and lactation is not recommended.
