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Bilberry Fruit Extract

Also known as: bilberry, bilberry fruit extract, European blueberry, wild blueberry, Vaccinium myrtillus

Overview

Bilberries (*Vaccinium myrtillus*) are small, dark blue berries native to Europe and North America, distinguished by their elevated anthocyanin levels, which constitute 50-80% of their polyphenolic content. Such extracts are popularly used for potential health benefits, particularly concerning vision improvement, management of type 2 diabetes, anti-inflammatory properties, and cardiovascular enhancement. Available in various forms such as fresh berries, dried fruits, or standardized extracts, bilberry shows promise for various health issues, including inflammation and heart health. However, further controlled clinical trials are necessary to conclusively establish its benefits across conditions like metabolic syndrome.

Benefits

Bilberry extract is associated with several evidence-backed health benefits. One significant benefit includes alleviating symptoms of ulcerative colitis, as indicated by pilot studies showing both clinical and histological improvements. A meta-analysis suggests that bilberry supplementation effectively lowers total and LDL cholesterol, particularly in individuals with hypercholesterolemia and metabolic syndrome. Conversely, findings on its role in glycemic control among type 2 diabetes patients are mixed, underscoring the need for additional research. Though claims of vision enhancement exist, robust empirical evidence is lacking, and most findings remain anecdotal.

How it works

The advantages of bilberry extracts derive from their high anthocyanin content, which exhibits antioxidative and anti-inflammatory traits. These anthocyanins influence gene expressions related to inflammation, hinder pro-inflammatory cell interactions, and lower biomarkers for inflammation like C-reactive protein (CRP) and interleukin-6 (IL-6). This anti-inflammatory activity plays a vital role in managing inflammatory diseases, including ulcerative colitis, while simultaneously aiding in lipid profile improvement for cardiovascular support.

Side effects

Bilberry extracts are generally regarded as safe, with serious adverse effects reported in less than 5% of users in clinical studies. The incidence of significant drug interactions appears low, although comprehensive data on this aspect is lacking. Pregnant and breastfeeding women should consult with healthcare providers prior to consumption due to insufficient safety information. Overall, bilberry presents a favorable safety profile, with few to no major adverse effects documented. Nonetheless, users should remain vigilant against potential mild reactions, and any pre-existing health conditions should be disclosed to healthcare practitioners before using bilberry products.

Dosage

No universally accepted minimum effective dose exists for bilberry supplementation; however, studies suggest an ideal intake of approximately 840 mg of anthocyanins, roughly equivalent to 160 grams of bilberry preparation, particularly for therapeutic purposes in ulcerative colitis. Common dosages range from 320 mg to 840 mg of anthocyanins per day, with higher doses often well-tolerated. Bilberries can be ingested in diverse forms such as dried berries, concentrated juices, or dietary supplements, with standardized preparations specifically designed for improved anthocyanin concentration and effectiveness.

FAQs

Are bilberry extracts safe?

Yes, bilberry extracts are generally considered safe with no serious adverse effects. Consultation with a healthcare provider is advised for pregnant or breastfeeding women.

How should I take bilberry extracts?

There is no specific timing recommended for intake; however, consistent daily supplementation is crucial for observing benefits.

When can I expect to see results from bilberry extracts?

Benefits may be observed within several weeks, particularly in reducing inflammation and improving cardiovascular risk factors.

Is it true that bilberry extracts can improve night vision?

Claims about enhancing night vision are largely unsubstantiated and lack consistent evidence.

Research Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6580099/ – This meta-analysis reviews numerous studies on bilberry and its effectiveness in managing cholesterol levels, notably demonstrating a positive impact on lowering total and LDL cholesterol in patients with certain metabolic conditions.
https://journals.sagepub.com/doi/abs/10.1177/1082013219833141 – A systematic review focusing on the anti-inflammatory properties of bilberry extracts, indicating significant improvements in symptoms related to inflammatory conditions, including ulcerative colitis.
https://pubmed.ncbi.nlm.nih.gov/30264663/ – This pilot study observes the effects of bilberry on glycemic control in type 2 diabetes patients, emphasizing the need for larger, more controlled trials to confirm any benefits.