What does Blackcurrant do?

Antioxidant-rich berry extract. Best evidence for boosting fat burning during exercise and improving blood vessel function.

Is Blackcurrant safe?

Effects appear intensity-dependent — don't expect benefits during light workouts or sedentary use

Blackcurrant - Science-Based Research

What the Science Says

Blackcurrant is a dark berry packed with anthocyanins — the pigments that give it its deep purple color and most of its health effects. Clinical trials show it increases fat burning during moderate-to-high intensity exercise, with a meta-analysis of 15 studies confirming a meaningful boost in fat oxidation. It also appears to improve blood vessel function (measured as flow-mediated dilation) after a high-fat meal, and one small trial found it increased blood flow to the prefrontal cortex during cognitive tasks. Most exercise studies used 600 mg of extract daily for 7 days.

What It Doesn't Do

Won't help during low-intensity exercise — one study found zero effect on cardiovascular function or fatigue at light effort levels. No proven direct muscle-building effect. Not a proven treatment for any disease. The cognitive benefits are very preliminary — one small study, not a proven brain booster. Animal and lab studies on radiation protection and kidney disease are not human evidence.

Evidence-Based Benefits

Blackcurrant is a dark berry packed with anthocyanins — the pigments that give it its deep purple color and most of its health effects. Clinical trials show it increases fat burning during moderate-to-high intensity exercise, with a meta-analysis of 15 studies confirming a meaningful boost in fat oxidation. It also appears to improve blood vessel function (measured as flow-mediated dilation) after a high-fat meal, and one small trial found it increased blood flow to the prefrontal cortex during cognitive tasks. Most exercise studies used 600 mg of extract daily for 7 days.

Moderate Evidence

Effective at: 500-600 mg/day extract based on study doses

Source: auto-research

Absorption & Bioavailability

Moderate — anthocyanin metabolites (hippuric acid, isovanillic acid) appear in plasma and predict vascular effects, suggesting meaningful absorption, but overall anthocyanin bioavailability is generally limited by gut metabolism

Red Flags to Watch For

Effects appear intensity-dependent — don't expect benefits during light workouts or sedentary use
Most studies are small (10–23 participants) and short-term; long-term safety and efficacy data are limited
Many products on the market (730+ registered) vary widely in anthocyanin content and standardization — dose matters
Some studies are funded by or conducted with industry-linked cultivars (e.g., 'Neuroberry'), which may introduce bias
Animal and in vitro studies (radiation protection, kidney disease) are sometimes used to market human benefits that haven't been proven

Products Containing Blackcurrant

See how Blackcurrant is used in these analyzed products:

Performance Lab Vision

Supplement

4/10 Mostly Legit

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Research Sources

PubMed
NIH DSLD

Effective Dosage