Bilberry Standardized Extract
Also known as: Bilberry, European bilberry, Whortleberry, Huckleberry, Vaccinium myrtillus
Overview
Bilberry (*Vaccinium myrtillus*) is a fruit native to northern Europe, the northern United States, and Canada. It resembles blueberries and is primarily valued for its high anthocyanin content, which is linked to various health benefits. Traditionally, bilberry has been used to support vision, regulate blood sugar levels, and promote cardiovascular health. Research on bilberry extracts yields mixed results, with some studies supporting its use for dyslipidemia and inflammation but lacking robustness in other areas. Standardized extracts are commonly used due to their increased bioavailability. Overall, while bilberry may offer several health benefits, ongoing research is essential to clarify its efficacy across different health conditions.
Benefits
1. **Dry Eye Symptoms:** A randomized controlled trial found significant improvements in tear secretion and antioxidant potential when using standardized bilberry extract (Mirtoselect®) in individuals experiencing dry eye symptoms. 2. **Blood Pressure:** Long-term supplementation with bilberry in conjunction with grape seed extract has shown a reduction in both systolic and diastolic blood pressure among individuals at risk for type 2 diabetes. 3. **Inflammation and Dyslipidemia:** Evidence suggests that bilberry extracts may help reduce inflammation and improve lipid profiles, although additional rigorous studies are warranted to confirm these effects.
How it works
The primary active components of bilberry, particularly anthocyanins, exert antioxidant effects that help mitigate oxidative stress. This action may enhance tear secretion in dry eye conditions. The bioavailability of these compounds is greater when administered as part of whole extracts, which allows for a more effective physiological impact.
Side effects
Bilberry fruit extracts are generally considered safe at doses up to 160 mg/day for short-term use (up to 6 months). Common side effects are not well-documented, and there is limited data on uncommon or rare side effects. Potential drug interactions exist, so consultation with a healthcare provider is recommended before use. Bilberry leaves may pose risks at high doses or with prolonged use. Safety during pregnancy or breastfeeding remains uncertain due to insufficient data.
Dosage
The optimal dosage range for bilberry, particularly in standardized extract form, is typically up to 160 mg per day. There is no specific minimum effective dose established, and the maximum safe dose is yet to be defined. There are no specific timing recommendations for consumption, but standardized extracts are preferred to enhance bioavailability and efficacy.
FAQs
Is bilberry effective for improving night vision?
Current evidence does not strongly support bilberry's effectiveness for enhancing night vision.
Can bilberry be combined with other supplements?
Yes, bilberry may be safely combined with other supplements like grape seed extract for potential enhanced effects.
What kind of results can be expected from bilberry supplementation?
Results from bilberry supplementation can vary significantly depending on the specific health condition being treated.
Research Sources
- https://www.europeanreview.org/wp/wp-content/uploads/2518-2525-Bilberry-extract-in-dry-eye.pdf – This randomized controlled trial demonstrated that standardized bilberry extract significantly improved tear secretion and antioxidant status in individuals with dry eye symptoms.
- https://pubmed.ncbi.nlm.nih.gov/35847049/ – A randomized controlled trial indicating that long-term supplementation of bilberry with grape seed extract can reduce systolic and diastolic blood pressure in at-risk populations for type 2 diabetes.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1139880/full – This review highlights mixed evidence regarding the health benefits of bilberry, noting some support for its role in managing dyslipidemia and inflammation, while emphasizing the need for further rigorous research.
- https://www.nccih.nih.gov/health/bilberry – National Center for Complementary and Integrative Health overview discusses the uses, safety, and research regarding bilberry.
- https://www.ncbi.nlm.nih.gov/books/NBK92770/ – This source offers a comprehensive discussion of bilberry's potential health effects, safety, and bioactive components.
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