Bilberry Fruit Standarized Extract
Also known as: Bilberry, European blueberry, Whortleberry, Vaccinium myrtillus
Overview
Bilberry (*Vaccinium myrtillus* L.) is a fruit known for its high content of anthocyanins, powerful antioxidants linked to various health benefits. Native to Europe, the fruit is closely related to blueberries and is often sold in dietary supplement form. It is utilized for its potential to improve eye health, manage blood sugar levels, reduce inflammation, and support cardiovascular health. The extracts are characterized by high concentrations of anthocyanins and flavonoids. Current research is moderately mature, with multiple clinical trials and systematic reviews examining its efficacy. However, while some studies present significant findings, there are also mixed results, indicating a need for larger, well-controlled investigations.
Benefits
The main benefits of bilberry extract include improvements in eye health, evidenced by a study demonstrating enhancement in tear secretion and antioxidant potential in subjects with dry eye symptoms (p = 0.019). Additionally, bilberry displays beneficial antioxidant properties and has been shown to reduce inflammatory markers, potentially aiding chronic inflammatory disorders. Secondary benefits suggest limited effects on blood sugar and cholesterol; however, these may apply to specific populations. Notably, the clinical significance of improvements can vary based on individual health conditions, indicating that while results can be promising, they may not be applicable to all individuals.
How it works
Bilberry extract primarily works through its antioxidant properties, which reduce oxidative stress and bolster overall antioxidant capacity in the body. The polyphenolic compounds exhibit anti-inflammatory effects by lowering inflammatory markers. Bilberry interacts with the ocular system to improve tear secretion and reduce oxidative damage, and it may influence metabolic processes, although concrete evidence is still developing. The primary active ingredients, anthocyanins, play a crucial role by modulating various biological pathways related to inflammation and oxidation.
Side effects
Bilberry extracts are generally safe for consumption within recommended doses, yet long-term safety data is sparse. Common side effects are limited but may include gastrointestinal discomfort in over 5% of users. No significant uncommon side effects have been documented. Additionally, potential drug interactions with blood thinners and diabetes medications may arise due to its antioxidant and anti-inflammatory effects, necessitating caution. Individuals with bleeding disorders or on anticoagulant therapy should consult healthcare professionals before use. Pregnant or breastfeeding women are also advised to seek medical advice considering the lack of comprehensive safety data for these populations.
Dosage
Recommended dosages for bilberry extract typically range from 320 mg to 1500 mg per day, depending on the intended health benefit. For eye health, a dose of 320 mg has shown positive results. While most studies have explored various formulations and doses, the minimum effective dose for benefits may start around 320 mg. There is no established maximum dose, although higher doses of up to 1500 mg have been tested with minimal adverse effects reported. Generally, it is advisable to take bilberry supplements with meals to enhance absorption, with standardized extracts like Mirtoselect® being preferred for their superior bioavailability.
FAQs
Is bilberry safe to use?
Bilberry extracts are considered safe for most people, though those with specific health conditions or on certain medications should consult a healthcare provider.
What is the best time to take bilberry extract?
There is no specified timing for bilberry intake, but taking it with meals can improve absorption.
What results can I expect from bilberry?
Expected benefits include improved eye health and reduced inflammation, but individual results can vary widely.
Can bilberry cure diabetes?
Bilberry extracts are not a cure for diabetes; evidence regarding their efficacy in managing blood sugar levels is mixed and requires more research.
Research Sources
- https://www.mdpi.com/2072-6643/13/5/1692 – This systematic review evaluated the effects of bilberry and blackcurrant extracts on glycemia and cholesterol metabolism, revealing limited effects but potential benefits in specific populations.
- https://pubmed.ncbi.nlm.nih.gov/28617532/ – In a randomized controlled trial, Mirtoselect®, a standardized bilberry extract, significantly improved tear secretion and antioxidant potential in dry eye patients, indicating its potential therapeutic role.
- https://www.mdpi.com/2076-3921/9/11/1067 – This review discussed the bioactive compounds in bilberries and their implications in managing chronic inflammation and metabolic disorders, noting the need for more robust evidence.
- https://pubmed.ncbi.nlm.nih.gov/35847049/ – This study provided insights into the overall impact and efficacy of bilberry extract across various health conditions, highlighting variability in results and study quality.