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Bilberry Extract (Vaccinium myrtillus)
Anthocyanin-dense berry that protects retinal cells, reduces eye fatigue, and improves microcirculation throughout the body.
What the evidence says
Bilberry appears to help in 14 of 16 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2004–2026 with a typical study size of 31 participants.
Based on 39 studies · 2 meta-analyses · 33 RCTs · 2,539 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Bilberry.
Bilberry has an evidence score of 7/10 — strong evidence based on 39 indexed studies, including 1 meta-analysis. Anthocyanin-dense berry that protects retinal cells, reduces eye fatigue, and improves microcirculation throughout the body.
The commonly studied dose of Bilberry is 160-480mg standardized extract (25% anthocyanins). Research points to an estimated optimal dose around 320mg, with a minimum effective dose near 160mg. Individual response varies — start low and adjust.
The best time to take Bilberry is with meals. Taking it with food is preferred. Bilberry anthocyanins are water-soluble polyphenols that benefit from mealtime dosing for improved tolerability.
Last reviewed May 2026 · evidence from 37 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Bilberry is a European relative of blueberry, exceptionally rich in anthocyanins that support eye health and circulation. Used by WWII pilots for night vision, modern research confirms benefits for visual acuity, eye fatigue, and retinal health. Also supports microcirculation and has antioxidant properties throughout the body.
Supports light-sensitive pigment regeneration
Improves blood flow to small vessels
How Bilberry works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
160-480mg standardized extract (25% anthocyanins)
Take with food
| Form | Type |
|---|---|
| 💊Standardized extract (25% anthocyanins or 36% anthocyanidins) | Recommended |
| 💊Dried berries | Alternative |
| 💊Fresh/frozen bilberries | Alternative |
European bilberry (Vaccinium myrtillus) has higher anthocyanin content than American blueberry.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Can be taken any time with food.
Based on single RCT showing improvement in critical flicker frequency after 8 weeks in VDT workers. Effect size modest and study population specific to screen workers.
Less eye strain from screens
Improved dark adaptation
Food amounts safe; limited data on extracts
Theoretical antiplatelet effects at high doses — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
May have mild blood sugar effects
Tip: Take with food
Bilberry is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset. Use caution if any of these apply to you: Known allergy or hypersensitivity to Bilberry or related compounds.
Curcumin
Likely helpsTurmeric's active compound that modulates NF-kB inflammatory pathways — supports mood, joint health, and post-exercise recovery.
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