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Bilberry Fruit Extract

Also known as: Vaccinium myrtillus L., European bluebell, European bilberry, wild blueberry, huckleberry, Bilberry Fruit Extract

Overview

Bilberry (*Vaccinium myrtillus* L.) is a polyphenol-rich fruit extract predominantly found in Europe, known for its striking deep purple color. Closely related to blueberries, bilberry is acclaimed for its high concentration of bioactive compounds, particularly anthocyanins, which endow it with notable antioxidant and anti-inflammatory properties. It's commonly utilized in dietary supplements and natural health products for its purported health benefits, including potential improvements in vision, management of type 2 diabetes, and reduction of inflammation, alongside support for circulatory and cardiovascular health. Although there is some evidence suggesting these benefits, the quality of research is inconsistent and often lacks robustness, underscoring the necessity for more rigorous studies. The extract is available in standardized forms to enhance its beneficial effects and concentration of active compounds.

Benefits

Bilberry extracts are linked to several health benefits substantiated by varying degrees of evidence. Significant findings include an improvement in lipid profiles, notably a reduction in total and LDL cholesterol levels, although the results vary across different studies. Additionally, bilberry may aid in alleviating chronic inflammation, supported by a systematic review that indicated decreased inflammatory biomarkers. There are also claims regarding vision health and glycemic control improvement in type 2 diabetes, albeit with inconsistent results. Healthy individuals may observe marked improvements in inflammation and lipid profiles, whereas those with existing dyslipidemia might gain more pronounced benefits from supplementation. While potential health advantages are suggested, the inconsistencies across research highlight the need for further investigation to draw definitive conclusions regarding efficacy.

How it works

The health benefits of bilberry extracts are largely facilitated through their rich antioxidant and anti-inflammatory properties, largely attributed to their high content of anthocyanins and polyphenols. These bioactive compounds help to modulate metabolic processes and alleviate oxidative stress, thereby improving cardiovascular health through mechanisms that enhance lipid profiles and reduce inflammation. Bilberry interacts with various body systems and influences critical biological mechanisms such as ion and osmoregulation and metabolic pathways, which are integral to its overall health-promoting capabilities.

Side effects

Bilberry fruit extracts are generally regarded as safe when consumed in moderation; however, long-term safety data remains limited. Although adverse effects are not extensively documented, gastrointestinal discomfort such as nausea or diarrhea may affect approximately 1-5% of users. Rare allergic reactions have been reported in less than 1% of cases, but evidence supporting this is weak. Individuals taking anticoagulants or medications that affect blood sugar levels should exercise caution as bilberry may interact with these drugs. Additionally, individuals with berry allergies, especially pregnant or breastfeeding women, are advised to consult healthcare providers before using bilberry supplements to ensure safety and mitigate potential risks.

Dosage

Currently, a definitive minimum effective dose of bilberry extract has not been established. Clinical studies generally report dosages ranging from 100 mg to 320 mg per day, with optimal effectiveness often observed at around 320 mg, particularly for formulations rich in anthocyanins. There is no universally accepted maximum safe dosage, but doses exceeding 1500 mg per day lack adequate study for safety assessment. While specific timing for intake remains unclear, it is commonly recommended to take bilberry supplements with meals to enhance absorption. Hydro-methanolic extracts are preferred due to their elevated polyphenol content and improved bioavailability when consumed in conjunction with dietary fats.

FAQs

Are bilberry extracts safe?

Yes, bilberry extracts are generally considered safe; however, individuals should be mindful of possible interactions with medications.

When is the best time to take bilberry supplements?

There is no specific timing recommended, but taking bilberry supplements with meals may enhance absorption.

What benefits can I expect from bilberry supplementation?

Users may experience improved lipid profiles and reduced inflammation, although individual responses can vary.

Is it true that bilberry can improve night vision?

Claims about bilberry improving night vision are largely anecdotal and not supported by substantial clinical evidence.

Research Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4531986/ – This systematic review examined the effects of bilberry on various health outcomes, revealing its potential to improve lipid profiles and reduce inflammation while noting the need for more rigorous studies to confirm its efficacy.
https://www.sciencedirect.com/science/article/abs/pii/S0271531715000465 – This clinical study investigated the impact of bilberry extract on glycemic control and vision health, indicating some benefits but with significant variation in results and overall quality.
https://www.tandfonline.com/doi/full/10.1080/14786419.2021.1892096 – This meta-analysis reviewed multiple studies on the effects of bilberry extracts on inflammation and lipid metabolism, concluding that while there is promising evidence, research quality varies significantly and further investigation is needed.