Get Your Personalized Supplement StackSupplement Stack Quiz

Betta Berries Blend

Also known as: Betta Berries Blend, Berry blends, Berry polyphenols, Berry extracts, Anthocyanins, Flavonoids, Berry Polyphenols

Overview

Berry blends are dietary supplements typically composed of extracts or powders from various berries, including blueberries, strawberries, raspberries, and blackberries. These blends are rich in polyphenols, particularly anthocyanins, which are known for their antioxidant and anti-inflammatory properties. Marketed primarily for antioxidant support, cardiovascular health, cognitive enhancement, and glucose metabolism regulation, berry blends are characterized by their high concentration of bioactive compounds. Research on berry blends is moderately mature, with numerous clinical trials and systematic reviews available, although the strength of evidence varies depending on the outcome measure. While generally safe, the efficacy of berry blends can depend on the specific composition, dosage, and individual factors.

Benefits

Berry-based supplements have demonstrated several potential health benefits. They enhance antioxidant biomarkers in adults, indicating increased systemic antioxidant capacity and reduced oxidative stress. Studies suggest that berry supplementation can improve resting brain perfusion, cognitive function, and memory performance, pointing to neuroprotective and cognitive-enhancing effects. Meta-analyses indicate that higher anthocyanin intake from berries is associated with an approximately 11% reduction in cardiovascular disease (CVD) risk and all-cause mortality, supporting cardiovascular protective effects. However, a systematic review and meta-analysis of berry polyphenols showed no statistically significant or clinically meaningful effects on most glucose metabolism biomarkers, including fasting glucose and insulin sensitivity.

How it works

Berry polyphenols exert their effects through multiple biological pathways. They modulate oxidative stress pathways by enhancing antioxidant enzyme activity and scavenging free radicals. These compounds can also enhance endothelial nitric oxide production, which improves blood vessel function and reduces cardiovascular risk. Additionally, berry polyphenols can reduce inflammation by modulating inflammatory cytokines. In the central nervous system, they may improve neuronal signaling and brain perfusion, contributing to cognitive benefits. The absorption and bioavailability of polyphenols vary, with anthocyanins being moderately absorbed but undergoing extensive metabolism.

Side effects

Berry blends are generally considered safe, with no major adverse effects reported in clinical trials. The most common side effect is rare gastrointestinal discomfort in some individuals. Uncommon side effects are not consistently reported. Rare side effects include allergic reactions in berry-sensitive individuals. There are no significant drug interactions reported, but caution is advised with anticoagulants due to potential mild antiplatelet effects. Berry blends are contraindicated for individuals with allergies to berries or related fruits. Limited data are available for pregnant or lactating women, but berry blends are generally considered safe for adults.

Dosage

Clinical trials often use doses equivalent to 100–500 mg of anthocyanins daily. There is no established upper limit for berry consumption, and high dietary intake is considered safe. Daily supplementation with meals may enhance absorption. Whole berry powders and extracts standardized for anthocyanin content are preferred. Co-ingestion with food may improve bioavailability. The minimum effective dose is not firmly established, as studies vary widely in polyphenol content. It is important to consider the specific composition and standardization of the berry blend when determining the appropriate dosage.

FAQs

Are berry blends effective for blood sugar control?

Evidence indicates minimal to no clinically meaningful effects on glucose metabolism biomarkers. Therefore, berry blends are not a primary treatment for blood sugar control.

Can berry blends improve memory?

Some studies support modest improvements in cognitive function and memory performance with berry supplementation, suggesting potential benefits for cognitive health.

Are berry supplements safe long term?

Berry supplements are generally safe for long-term use, with minimal side effects reported in clinical trials and observational studies.

How long before benefits appear?

Cognitive and antioxidant effects may take weeks to months to manifest, while cardiovascular benefits are associated with long-term consumption of berries.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC7326477/ – This systematic review and meta-analysis examined the effects of berry polyphenols on glucose metabolism biomarkers. The study found no significant or clinically relevant effects on fasting glucose and insulin sensitivity, with only small and clinically insignificant reductions in HbA1c observed. The authors noted heterogeneity in berry types and doses as a limitation.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8881511/ – This systematic review of RCTs investigated the impact of berry supplementation on cognitive function. The review found that berry supplementation improved resting brain perfusion and cognitive/memory performance in adults. The authors noted that some studies had small sample sizes and variability in cognitive tests, which could affect the overall findings.
https://www.mdpi.com/2076-3921/12/6/1182 – This study focused on the antioxidant effects of dietary berry supplementation in adults. The findings indicated that berry supplementation increases antioxidant biomarkers, suggesting enhanced systemic antioxidant capacity. This may contribute to reduced oxidative stress and overall health benefits.
https://academic.oup.com/nutritionreviews/article/82/7/963/7268825 – This meta-analysis examined the relationship between anthocyanin intake and cardiovascular outcomes. The results showed that higher anthocyanin intake was linked to an 11% reduction in cardiovascular disease risk and all-cause mortality. The authors acknowledged that the observational nature of the data could introduce potential confounding factors.
https://www.bmj.com/content/349/bmj.g4490 – This study investigated the association between anthocyanin intake and cardiovascular health. The findings suggested a protective effect of anthocyanins against cardiovascular disease. The study's limitations included the potential for residual confounding despite adjustments for various risk factors.