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Certified Organic Bilberry

Also known as: Bilberry, European Blueberry, Whortleberry, Vaccinium myrtillus L.

Overview

Bilberries, scientifically known as *Vaccinium myrtillus L.*, are small, dark blue fruits native to Europe and closely related to blueberries. They are renowned for their high content of polyphenolic compounds, particularly anthocyanins, which confer powerful antioxidant and anti-inflammatory properties. Bilberry extracts are commonly utilized for various health benefits, including support for eye health, cardiovascular wellness, and digestive issues. Research on bilberries is moderately mature, with multiple studies detailing their potential advantages, although many of these studies have limitations such as small sample sizes or being conducted in non-human models. The extracts are typically available in various forms, including dried berries and concentrated extracts, though they are sensitive to degradation when exposed to heat, light, or oxygen.

Benefits

The most significant evidence-based benefits of bilberry extracts include: 1) Antioxidant and Anti-Inflammatory Effects: Bilberry extracts inhibit COX-2 and demonstrate substantial antioxidant properties, a study indicated comparable selectivity to indomethacin. 2) Eye Health: Some studies suggest bilberry extracts may alleviate retinal inflammation, particularly noted in animal studies. 3) Cardiovascular Health: Preliminary data indicates potential benefits in cardiovascular function; however, evidence is mainly derived from in vitro and animal studies. 4) Digestive Health: Traditionally used for issues like diarrhea and throat inflammation, though modern evidence supporting these claims is limited. Overall, the effects vary with population, and while the antioxidant properties potentially benefit the general population by reducing oxidative stress, findings for specific conditions like macular degeneration are not conclusively established.

How it works

Bilberry extracts function primarily through their antioxidant and anti-inflammatory mechanisms. The anthocyanins, the main active compounds, effectively scavenge free radicals and inhibit pro-inflammatory enzymes such as COX-2. These interactions help mitigate oxidative stress in various body systems, including the cardiovascular system, digestive system, and ocular health. The low bioavailability of these active compounds in the gastrointestinal tract can be improved through stabilized formulations, enhancing their absorption and effectiveness.

Side effects

Bilberry extracts are generally viewed as safe, akin to the consumption of fresh bilberries. There are currently no widely reported common side effects noted in the literature. However, potential interactions exist, particularly with anticoagulants like warfarin, due to bilberries' influence on blood platelet aggregation. While specific contraindications are minimal, caution is advisable for individuals on blood-thinning medications. Pregnant and breastfeeding women are advised to seek medical guidance prior to use, as the effects in these populations are not well-studied. Overall, the safety profile indicates no significant adverse effects, but due diligence is recommended when combining with medications.

Dosage

The optimal dosage of bilberry extracts varies, but typically ranges from 160 to 480 mg per day of a standardized extract (25% anthocyanins). While the minimum effective dose is not well-defined, formulations with enhanced stability are recommended, as they can improve bioavailability. There is no established maximum safe dose, yet high dosages should be approached cautiously and monitored, ensuring medical supervision if warranted. For improved absorption, it is advisable to take the extract with meals. Special formulations that stabilize anthocyanins can enhance their efficacy and absorption.

FAQs

Are bilberry extracts safe?

Bilberry extracts are generally safe, but caution is advised for individuals taking anticoagulant medications.

When is the best time to take bilberry extracts?

While there are no specific timing recommendations, taking bilberry extracts with meals may enhance their absorption.

What benefits can I expect from bilberry extracts?

You can expect antioxidant and anti-inflammatory effects, although the clinical significance of these benefits in humans is still under study.

Is it true that bilberries improve night vision?

The claim that bilberries improve night vision is a common misconception and is not supported by conclusive evidence.

Research Sources

https://www.mdpi.com/2076-3921/13/2/250 – This systematic review examines the antioxidant and anti-inflammatory properties of bilberry extracts, highlighting their potential health benefits while noting the gaps in human clinical evidence.
https://pubmed.ncbi.nlm.nih.gov/22435415/ – An in vivo study demonstrating that bilberry extracts rich in anthocyanins exhibit anti-inflammatory effects in mice, indicating potential therapeutic benefits, although direct application to human health remains uncertain.
https://www.mdpi.com/2076-3921/9/11/1067 – This randomized, double-blind clinical trial investigates the effects of a bilberry extract-containing diet on symptoms of eye fatigue, although specific outcomes and effect sizes remain unspecified.
https://www.webmd.com/eye-health/features/bilberry-extract-and-vision – WebMD provides a general overview of bilberry extract and its purported effects on vision, addressing common myths and the lack of supporting scientific evidence for some claims.
https://www.cochranelibrary.com/central/doi/10.1002/central/CN-01429130/full – This Cochrane synopsis highlights the need for further clinical studies while summarizing current evidence concerning the efficacy of bilberry extracts in promoting eye health.