Bilberry Extract
Also known as: bilberry, bilberry extract, European blueberry, vaccinium myrtillus, Vaccinium myrtillus
Overview
Bilberry (*Vaccinium myrtillus* L.) is a fruit related to blueberries and cranberries, native to Europe. Known for its rich content of anthocyanins and various bioactive compounds, bilberry is either consumed fresh or taken as a dietary supplement. The fruit is recognized primarily for its support of eye health, management of type 2 diabetes, and reduction of hypercholesterolemia. Bilberry exhibits notable antioxidant properties, mainly attributed to its anthocyanin content, which aids in mitigating cellular damage. Despite current research showcasing potential health benefits associated with bilberry extracts, findings are mixed, highlighting a need for further large-scale studies to conclusively establish these claims.
Benefits
Bilberry extract is associated with several health benefits, particularly supported by research. A systematic review indicates its effectiveness in lowering total and LDL cholesterol levels in patients with hypercholesterolemia and type 2 diabetes, along with improvements in glycemic control, notably HbA1c reductions in older adults. Although modest decreases in blood pressure are also suggested, stronger evidence exists for other extracts. Potential enhancements in visual health and circulation are reported but require additional validation. Key effects are pronounced in populations with metabolic-related conditions, indicating a necessity for more focused research to fully understand the extract's implications.
How it works
Bilberry's bioactive compounds, predominantly anthocyanins and flavonoids, modulate several biological pathways. These compounds enhance insulin sensitivity, decrease inflammation, and elevate antioxidant levels, thereby facilitating improved glucose and lipid metabolism. Bilberry extract positively impacts cardiovascular health by optimizing lipid profiles and may contribute to glycemic control; however, the precise molecular targets and mechanisms remain to be explored in further studies.
Side effects
Bilberry extracts are generally deemed safe when taken at recommended dosages. Mild gastrointestinal disturbances, including nausea and diarrhea, are the most frequently reported side effects, occurring in less than 5% of users. Rare allergic reactions may also occur. Caution is urged for individuals on anticoagulant or diabetes medications, as bilberry may affect blood glucose levels and clotting factors. Those with known allergies to bilberries or related fruits should avoid using these supplements. Pregnant or breastfeeding women are advised to consult healthcare professionals due to insufficient safety data. Monitoring is also recommended for older adults and individuals with chronic health conditions using bilberry supplements.
Dosage
The effective daily dosage of bilberry extract typically ranges from 320 mg to 1500 mg, though the optimal dose remains undetermined. Research suggests that dosages up to 1500 mg are safe, showing no significant adverse effects. Individual tolerance and overall health status must be considered when determining dosage. While specific timing recommendations are absent, consistent daily dosing is recommended for achieving optimal results. Additionally, the method of extraction, whether aqueous or methanolic, may impact the bioavailability of the supplement, highlighting the need for further studies on effective formulations.
FAQs
How long should I take bilberry extract to see benefits?
Benefits may be observed from 4 to 52 weeks of consistent use, varying by individual response.
Can I take bilberry extract with other medications?
Consult a healthcare provider before combining bilberry with other medications, especially anticoagulants or diabetes drugs.
What are the potential side effects?
Commonly mild, side effects include gastrointestinal issues; rare allergic reactions may occur.
Is bilberry extract safe for long-term use?
While generally safe, long-term use lacks comprehensive safety data, requiring ongoing monitoring.
Can pregnant or breastfeeding women use bilberry extract?
Consult a healthcare provider due to limited safety data for pregnant or breastfeeding women.
Research Sources
- https://www.ncbi.nlm.nih.gov/pubmed/12607442 – This systematic review highlights bilberry extract's benefits in reducing total and LDL cholesterol as well as improving glycemic control in patients with hypercholesterolemia and type 2 diabetes.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566660/ – Research indicating that anthocyanins in bilberry enhance insulin sensitivity, contribute to heart health, and may aid in managing metabolic disorders, though noting the need for further studies.
