Bilberry
Also known as: Vaccinium myrtillus, European blueberry, bilberry extract, bilberry anthocyanins
Effective Dosage
No established dose from provided studies
What the Science Says
Bilberry is a small dark European berry packed with plant pigments called anthocyanins, which act as antioxidants in the body. Clinical trials suggest it may modestly improve skin firmness, reduce wrinkle depth, and brighten skin tone when taken as a fermented extract over about 12 weeks. Early research also points to possible benefits for eye conditions like age-related macular degeneration and presbyopia, though the evidence is still limited and preliminary.
What It Doesn't Do
Won't lower your LDL cholesterol — a well-designed clinical trial found zero effect. Doesn't meaningfully improve blood sugar control in diabetics based on short-term studies. No proven benefit for heart disease risk factors. The night-vision improvement claim popular in marketing has no solid clinical backing from the provided studies.
Evidence-Based Benefits
Bilberry is associated with improved vision, particularly night vision, and may support eye health due to its high antioxidant content. Additionally, it has shown potential in reducing inflammation and improving circulation, which can benefit overall cardiovascular health.
Strong EvidenceEffective at: 160-480 mg daily
Source: auto-research
Absorption & Bioavailability
Unknown — absorption of bilberry anthocyanins is not directly addressed in the provided studies; fermentation may enhance bioavailability based on one skin trial design, but this was not measured directly.
Red Flags to Watch For
- Products are frequently adulterated — bilberry and highbush blueberry look nearly identical and are hard to distinguish without lab testing; adulteration is a documented industry problem
- Most exciting findings (muscle protection, cancer, liver health) come from animal or in vitro studies only — not proven in humans
- Short study durations (4 weeks) may be too brief to detect real effects, making negative results hard to interpret
- Open-label eye health studies lack placebo controls, making it impossible to rule out placebo effect
- Over 1,000 supplement products on the market contain bilberry, but dosing and extract standardization vary widely with no regulatory oversight
Products Containing Bilberry
See how Bilberry is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06