Last verified: 1 day ago
Blackberry
Also known as: Rubus fruticosus, Rubus spp., blackberry extract, blackberry anthocyanins
Evidence under review. — Not yet rated
Antioxidant-rich berry. Early evidence for blood sugar, fat metabolism, and oral health benefits.
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What it does
Blackberry is a fruit rich in anthocyanins — the pigments that give it its deep color — along with other flavonoids and polyphenols. In a small human trial, eating 600 grams of blackberries daily...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
No established dose
What the Science Says
Blackberry is a fruit rich in anthocyanins — the pigments that give it its deep color — along with other flavonoids and polyphenols. In a small human trial, eating 600 grams of blackberries daily for one week increased fat burning and improved insulin sensitivity in overweight men on a high-fat diet. Separate research suggests blackberry extract may support skin elasticity and reduce oral bacteria when delivered via chewing gum.
What It Doesn't Do
Not proven to cause meaningful weight loss on its own. No human evidence it treats diabetes or replaces medication. Skin elasticity benefits were tested as a topical extract combined with dill — eating blackberries won't replicate this. Animal study results on brain and blood sugar don't automatically translate to humans. No evidence it boosts immunity or detoxifies the body.
Evidence-Based Benefits
Increases fat burning and improves insulin sensitivity in overweight men eating a high-fat diet.
Weak EvidenceEffective at: 600 g/day fresh blackberries (approx. 1500 mg/day flavonoids) for 7 days
Supporting studies (click to view on PubMed):
Reduces total bacteria load in saliva after one day of chewing blackberry-containing gum.
Weak EvidenceEffective at: 50 mg freeze-dried blackberry powder per piece of gum, chewed 4x daily
Supporting studies (click to view on PubMed):
Topical blackberry extract combined with dill may improve skin elasticity in a clinical setting.
Weak EvidenceEffective at: No established dose for topical use
Supporting studies (click to view on PubMed):
Mixed berry smoothie including blackberry maintained cognitive performance over a 6-hour working day in young adults.
Weak EvidenceEffective at: 400 mL mixed berry smoothie (equal parts blueberry, strawberry, raspberry, blackberry)
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Moderate — anthocyanins are absorbed but metabolism varies significantly by age, sex, and gut microbiome. Older adults show delayed but similar total absorption compared to younger adults.
Red Flags to Watch For
- Most compelling metabolic data comes from a single small study (27 men) using very high doses (600g/day) not realistic for supplement use
- Animal studies (rats) showing brain and diabetes benefits have not been replicated in human trials
- Skin elasticity study used a topical blackberry-dill combination — oral supplements cannot be assumed to have the same effect
- No registered supplement products in NIH DSLD, meaning dosing and standardization in commercial products is largely unverified
Products Containing Blackberry
See how Blackberry is used in these analyzed products:
Frequently Asked Questions
What does Blackberry do?
Antioxidant-rich berry. Early evidence for blood sugar, fat metabolism, and oral health benefits.
What is the effective dose of Blackberry?
No established dose
Is Blackberry safe?
Most compelling metabolic data comes from a single small study (27 men) using very high doses (600g/day) not realistic for supplement use
What doesn't Blackberry do?
Not proven to cause meaningful weight loss on its own.
Research Sources
- PubMed
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-09-29