Bilberry

Vaccinium myrtillus

Bilberry benefits, uses and antioxidant power

What are bilberries/ bilberry extract?

Bilberry (Vaccinium myrtillus), also known as the European blueberry, is rich in antioxidants and anthocyanins that may support eye health, circulation, and cognitive function.

Because it is valued for its natural anti-inflammatory and antioxidant properties, bilberry extract is a popular choice in supplements and skincare for supporting vision and heart health, to name a few.

Bilberry benefits

Antioxidant and anti-inflammatory support. Bilberries are abundant in anthocyanins, quercetin, resveratrol, and vitamin C, compounds known for their strong antioxidant capacity.

These may help reduce oxidative stress and support the body’s defences against chronic inflammation.

Eye health

Bilberry has long been associated with eye care and may help maintain healthy vision and capillary function. Its anthocyanins may protect the retina from oxidative damage, which could be relevant to conditions such as age-related macular degeneration (AMD). (1)

Cardiovascular health

The berry’s polyphenolic compounds (2) may contribute to improved circulation and vascular health. Some studies suggest that regular intake of bilberries may support healthy blood pressure and cholesterol balance, although more evidence is needed to confirm these effects.

Cognitive and metabolic support

Preliminary findings suggest bilberry extracts may help reduce age-related cognitive decline by mitigating inflammation and oxidative stress in the brain. They may also support blood sugar regulation and insulin function, with possible benefits for individuals with metabolic syndrome or type 2 diabetes (3).

Digestive support

Traditionally, bilberry has been used to relieve mild digestive complaints (4). Its natural astringency and anti-inflammatory activity may help with short-term diarrhoea or indigestion.

Safety and precautions

Bilberries are generally considered safe to eat when consumed in normal food amounts. However, high doses of bilberry supplements or extracts may not be suitable for everyone.

Bilberry might lower blood sugar levels. Taking bilberry along with diabetes medications might cause blood sugar to drop too low.

Bilberry may also reduce the rate of blood clotting, so taking it alongside medicines that have similar effects could increase the likelihood of bruising or bleeding.

Intake

Bilberries can be eaten fresh, dried, or incorporated into foods such as jams, baked goods, and smoothies. Supplements are available in capsule, tablet, or liquid forms, but whole berries are likely to offer the most comprehensive nutrient profile.

Takeaways

Bilberry is a nutrient-rich fruit known for its deep colour and high anthocyanin content. It may help protect against oxidative stress, support circulation, and promote healthy vision, cognition, and metabolism. Although generally safe as a food, concentrated extracts should be used with care, especially by those on blood-thinning medication or with underlying health conditions.