There’s no denying it: berries are incredibly good for you. In fact, their health benefits are so well-documented that they’ve been harnessed into supplement form. Now, instead of searching for rare favorites like açai, elderberry, or bilberry at a busy farmer’s market, you can conveniently find them at your local pharmacy or supplement store!
But before we dive into the specifics of bilberry, let’s cover the basics.
What is Bilberry?
Also known as European blueberry or whortleberry, bilberry is rich in anthocyanins and phenolic acids, which are largely responsible for its health benefits. It’s closely related to the American blueberry but has its own unique nutritional profile.
What Are Anthocyanins?
Anthocyanins are flavonoids—natural pigments that give plant foods their red, blue, or purple hues. These compounds are found in fruits, vegetables, and grains and offer various nutritional benefits. Bilberries contain a higher concentration of anthocyanins compared to other berries like strawberries, cranberries, raspberries, and sour cherries. Fresh bilberries typically contain 300 to 700 mg of anthocyanins per 100 grams of fruit.
What Are Phenolic Acids?
Phenolic acids are micronutrients produced by plants and are found in bilberries and their leaves. These compounds have antioxidant properties, which help protect cells from oxidative stress and promote overall health.
What Are the Benefits of Bilberry Supplements?
We consulted registered dietitians Johane Filemon, MS, RDN, LD, CLT of Wonderfully Nutritious Solutions, and Barbie Tucker, RD, LD, M.ED, to break down the benefits of bilberry and how to incorporate it into your routine.
Phytonutrients
“All plants and herbs offer certain health benefits, thanks to their fiber, protein, vitamins, and minerals,” says Tucker. “But bilberries are particularly known for their rich content of phytonutrients.”
Eye Health
A study involving 281 Japanese office workers found that those who took 480 mg of bilberry supplements daily experienced reduced eye fatigue caused by prolonged screen exposure after eight weeks.*
Are There Risks to Using Bilberry Supplements?
According to the National Institutes of Health, bilberry is generally considered safe when consumed whole. Extracts of bilberry fruit have been safely used in studies at doses of up to 160 mg daily for up to six months. However, little is known about its effects during pregnancy or breastfeeding. Always consult your doctor to discuss potential side effects or interactions with other supplements or medications.
Bilberry Nutrition
Bilberries, like their American cousins blueberries, are part of the Vaccinium family, which also includes cranberries, lingonberries, and huckleberries. They’re a great source of fiber, vitamin C, vitamin K, and manganese. Typical serving sizes include:
- 20 to 60 grams of dried berries
- 160 to 480 mg of powdered extract
Both dietitians we consulted emphasized the importance of consuming 8 to 12 servings of fruits and vegetables daily. Filemon notes that reducing saturated fat intake while increasing fiber-rich foods like berries can have significant health benefits.
Tucker adds, “Our bodies don’t rely on just one or two nutrients for optimal health. While bilberry can benefit eye health, it’s part of a broader nutrient support system that keeps us healthy throughout our lives.”
Where Can You Find Bilberry?
Fresh bilberries can be hard to find since they primarily grow in the hills of Europe and Asia. However, bilberry supplements are widely available at local health food stores, pharmacies, and online retailers.
Buyer’s Tip
When purchasing supplements, consider the following:
- How is the supplement produced?
- Is it processed without harmful solvents or additives?
- Are the claims realistic and supported by evidence?
Remember, supplement companies must adhere to industry standards regulated by the U.S. Food and Drug Administration.
Popular Bilberry Supplements
Here are a few popular bilberry supplement brands you can find online:
1. Puritan’s Pride Bilberry Fruit Extract, 1,000 mg Softgels
2. Nutricost Bilberry Capsules, 1200 mg
3. Buddha Teas Organic Bilberry Leaf Tea
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
