Last verified: 17 days ago
Blueberry
Also known as: Vaccinium corymbosum, blueberry extract, blueberry anthocyanins, blueberry powder, blueberry leaf
Evidence under review. — Not yet rated
Antioxidant-rich berry. Best evidence supports improved blood vessel function. Cognitive benefits remain unproven.
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What it does
Blueberries are a fruit rich in anthocyanins — the pigments that give them their deep blue color and drive most of their studied health effects. The strongest clinical evidence shows blueberry...
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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 from provided studies
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Found in
Beyond Collagen Powder Sachets, Texas SuperFood Original Capsules, Shiruto Supplement and 3 more
What the Science Says
Blueberries are a fruit rich in anthocyanins — the pigments that give them their deep blue color and drive most of their studied health effects. The strongest clinical evidence shows blueberry consumption improves flow-mediated dilation, a key marker of blood vessel health, based on a meta-analysis of 14 randomized controlled trials. Blueberry anthocyanin supplements have also shown early promise for blood sugar control in type 2 diabetes patients, and fermented blueberry leaf tea may improve sleep continuity in people with fragmented sleep.
What It Doesn't Do
Won't sharpen your memory or focus — clinical trials show no significant effect on executive function or mood. Doesn't meaningfully lower blood pressure on its own. The cancer research is only in lab cells and mice, not humans. Topical blueberry extract results were combined with ultrasound treatment, so the cream alone gets no credit.
Evidence-Based Benefits
Improves blood vessel flexibility (flow-mediated dilation) in healthy adults.
Moderate EvidenceEffective at: No established dose from provided studies
Supporting studies (click to view on PubMed):
Blueberry anthocyanins show early promise for improving blood sugar control in type 2 diabetes.
Weak EvidenceEffective at: 400 mg/day anthocyanin extract
Supporting studies (click to view on PubMed):
Fermented blueberry leaf tea may reduce nighttime waking and improve sleep efficiency in poor sleepers.
Weak EvidenceEffective at: 3 cups/day fermented blueberry leaf tea for 2 weeks
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Moderate — anthocyanins are absorbed but rapidly metabolized; bioavailability varies by food form, processing method, and gut microbiome composition. No direct bioavailability data in provided studies.
Red Flags to Watch For
- Most exciting claims (cancer, anxiety, cognition) come from animal or cell studies — not human trials
- Many products combine blueberry with other ingredients, making it impossible to isolate blueberry's contribution
- Blueberry leaf tea and blueberry fruit/extract are different products with different active compounds — don't assume they're interchangeable
- The sleep study used fermented blueberry leaf tea specifically — regular blueberry supplements may not replicate this effect
- Pilot studies (like the diabetes trial with 15 patients) are too small to draw firm conclusions
Products Containing Blueberry
See how Blueberry is used in these analyzed products:
Beyond Collagen Powder Sachets
Supplement
Texas SuperFood Original Capsules
Supplement
Shiruto Supplement
Supplement
Peak Performance Organic Greens Superfood Powder
Supplement
OLLY Sleep Blackberry Zen
Supplement
Life Extension Mix Capsules
Supplement
Frequently Asked Questions
What does Blueberry do?
Antioxidant-rich berry. Best evidence supports improved blood vessel function. Cognitive benefits remain unproven.
What is the effective dose of Blueberry?
No established dose from provided studies
Is Blueberry safe?
Most exciting claims (cancer, anxiety, cognition) come from animal or cell studies — not human trials
What doesn't Blueberry do?
Won't sharpen your memory or focus — clinical trials show no significant effect on executive function or mood.
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: 2026-05-25