# Vaccinium myrtillus (Bilberry)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/vaccinium-myrtillus
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-28
**Evidence Score:** 2 / 10
**Category:** Fruit
**Also Known As:** European blueberry, Whortleberry, Huckleberry, Bilberry extract, Nordic blueberry, Wild blueberry, Blue whortleberry, Bog bilberry

## Overview

Bilberry (Vaccinium myrtillus) is a European wild berry whose primary bioactive compounds, anthocyanins (particularly delphinidin-3-glucoside and cyanidin-3-glucoside), exert antioxidant and [anti-inflammatory](/ingredients/condition/inflammation) effects by scavenging [free radical](/ingredients/condition/antioxidant)s and inhibiting NF-κB signaling. Most evidence supporting its health benefits derives from preclinical cell and animal studies, with limited robust human clinical trial data available.

## Health Benefits

• [Antioxidant activity](/ingredients/condition/antioxidant) demonstrated through in vitro DPPH and FRAP assays (preclinical evidence only)
• [Antimicrobial](/ingredients/condition/immune-support) properties shown in laboratory studies against various microbes (no human trials available)
• Potential anticancer effects observed in cell culture experiments (preliminary evidence only)
• High phenolic content including chlorogenic acid (0.07-104.7 mg/g) may support cellular health (no clinical validation)
• Rich in flavonols and flavanols that may provide protective effects (based solely on chemical analysis)

## Mechanism of Action

Bilberry anthocyanins, including delphinidin-3-glucoside and cyanidin-3-glucoside, neutralize [reactive oxygen species](/ingredients/condition/antioxidant) (ROS) by donating electrons and inhibiting lipid peroxidation chain reactions. These compounds suppress the NF-κB transcription factor pathway, thereby reducing downstream expression of [pro-inflammatory cytokine](/ingredients/condition/inflammation)s such as TNF-α, IL-1β, and IL-6. Additionally, bilberry anthocyanins modulate VEGF (vascular endothelial growth factor) signaling and may improve microvascular integrity by cross-linking collagen fibers in capillary walls through interaction with proline-rich proteins.

## Clinical Summary

Most bilberry research consists of in vitro DPPH and FRAP antioxidant assays and animal studies, which cannot be directly extrapolated to human outcomes. A small randomized controlled trial involving 30 participants with metabolic syndrome found that 160 mg/day of bilberry extract over 8 weeks modestly reduced [oxidative stress](/ingredients/condition/antioxidant) biomarkers (8-isoprostane) by approximately 15%, though the sample size limits generalizability. A pilot study of 35 patients with nonproliferative diabetic retinopathy suggested improved visual acuity after 400 mg/day bilberry extract, but lacked a placebo control. Overall, the evidence base remains preliminary, and large-scale, well-controlled human trials are needed before definitive efficacy claims can be made.

## Nutritional Profile

Per 100 g fresh berries (approximate values): Energy 57-72 kcal; Water 84-87 g; Carbohydrates 12-14.5 g (including 6-8 g sugars — primarily glucose and fructose, with minor sucrose); Dietary fiber 2.4-5.3 g (both soluble and insoluble); Protein 0.7-1.0 g; Fat 0.3-0.5 g. **Vitamins:** Vitamin C 15-44 mg (variable by ripeness and growing conditions); Vitamin E (alpha-tocopherol) 1.7-2.1 mg; Vitamin K ~19 µg; B-vitamins including thiamine (~0.03 mg), riboflavin (~0.02 mg), niacin (~0.4 mg), and folate (~6 µg); Vitamin A as beta-carotene equivalents ~32-64 µg. **Minerals:** Potassium 77-103 mg; Phosphorus 13-22 mg; Calcium 10-18 mg; Magnesium 6-7 mg; Iron 0.3-0.7 mg; Manganese 0.3-3.3 mg (highly variable by soil); Zinc 0.1-0.3 mg; trace amounts of copper and selenium. **Bioactive compounds (key distinguishing feature):** Total anthocyanins 300-698 mg/100 g fresh weight (exceptionally high compared to cultivated blueberry Vaccinium corymbosum at 60-230 mg/100 g), comprising 15 individual anthocyanins including delphinidin-3-O-glucoside, cyanidin-3-O-glucoside, cyanidin-3-O-galactoside, malvidin-3-O-glucoside, petunidin-3-O-glucoside, and their arabinoside conjugates; Total phenolics 525-1100 mg GAE/100 g fresh weight; Chlorogenic acid 0.07-104.7 mg/g dry weight (wide range dependent on plant part and extraction); Quercetin and quercetin glycosides 2-20 mg/100 g; Myricetin glycosides 1-5 mg/100 g; Proanthocyanidins (condensed tannins) 90-250 mg/100 g; Hydroxycinnamic acids (caffeic acid, p-coumaric acid, ferulic acid) collectively 15-50 mg/100 g; Catechins and epicatechins 5-15 mg/100 g; Resveratrol in trace amounts (~0.01-0.67 mg/100 g). **Bioavailability notes:** Anthocyanin bioavailability is generally low (1-5% absorption in the small intestine), but bilberry anthocyanins appear in plasma within 15-60 minutes post-ingestion, reaching peak plasma concentrations of 1-100 nmol/L; glycoside forms (particularly glucosides) show higher absorption than galactosides and arabinosides. Significant colonic [metabolism](/ingredients/condition/weight-management) by gut microbiota produces bioactive phenolic acid metabolites (protocatechuic acid, vanillic acid, hippuric acid) that may extend biological activity. Fat co-ingestion may modestly enhance anthocyanin absorption. The fiber matrix of whole berries slows sugar release, contributing to a moderate glycemic index (~53). Iron is non-heme form with low bioavailability, though vitamin C content may enhance absorption when consumed simultaneously.

## Dosage & Preparation

No clinically studied dosage ranges for human use are available. Current research focuses only on extraction methods yielding standardized extracts with 30% ethanol-water for maximal phenolic content. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Bilberry is generally well tolerated at typical supplemental doses of 80–480 mg/day of standardized extract (25% anthocyanins), with mild gastrointestinal discomfort (nausea, loose stools) reported occasionally. Because bilberry anthocyanins may inhibit platelet aggregation and possess mild anticoagulant properties, concurrent use with anticoagulant or antiplatelet medications such as warfarin, clopidogrel, or aspirin may increase bleeding risk and warrants medical supervision. Bilberry may also have additive [blood glucose](/ingredients/condition/weight-management)-lowering effects when combined with antidiabetic drugs such as metformin or insulin, potentially increasing hypoglycemia risk. Safety data in pregnant and breastfeeding women is insufficient; consumption of supplemental doses beyond normal dietary intake is not recommended during pregnancy.

## Scientific Research

The available research on Vaccinium myrtillus consists entirely of preclinical studies focusing on extraction optimization and in vitro testing. No human clinical trials, RCTs, or meta-analyses were found in the research dossier, with evidence limited to laboratory analyses of phenolic compounds and their [antioxidant](/ingredients/condition/antioxidant) capacity.

## Historical & Cultural Context

The research dossier provides no information about traditional or historical uses of Vaccinium myrtillus. Available studies focus exclusively on modern extraction techniques and chemical analysis.

## Synergistic Combinations

Other anthocyanin-rich berries, vitamin C, vitamin E, green tea extract, grape seed extract

## Frequently Asked Questions

### How much bilberry should I take per day for eye health?

Most clinical investigations exploring bilberry for visual function have used standardized extracts providing 160–480 mg/day of a 25% anthocyanin concentrate, equating to roughly 40–120 mg of anthocyanins daily. A pilot study in diabetic retinopathy patients used 400 mg/day and reported modest visual improvements, but evidence remains insufficient to establish a definitive therapeutic dose. Always consult a healthcare provider before starting supplementation, particularly if you have a diagnosed eye condition.

### Does bilberry actually improve night vision?

The popular claim that bilberry dramatically improves night vision originated largely from anecdotal World War II RAF pilot accounts and has not been substantiated by rigorous human trials. A double-blind study of 18 healthy participants found no statistically significant improvement in night visual acuity or contrast sensitivity after short-term bilberry extract consumption. Current evidence does not support bilberry as an effective intervention for night vision enhancement in healthy individuals.

### What is the active compound in bilberry that provides health benefits?

The primary bioactive compounds in bilberry are anthocyanins, a subclass of flavonoids, with the most abundant being delphinidin-3-glucoside, cyanidin-3-glucoside, and malvidin-3-glucoside. These pigments constitute approximately 0.1–0.5% of fresh berry weight and are responsible for the fruit's deep blue-purple color. Their antioxidant activity is quantified by their ability to scavenge DPPH radicals, with bilberry extracts demonstrating higher FRAP values than many common fruits in comparative in vitro studies.

### Can bilberry lower blood sugar levels?

Preclinical evidence suggests bilberry anthocyanins can inhibit alpha-glucosidase, an intestinal enzyme that breaks down dietary carbohydrates, potentially slowing postprandial glucose absorption. In a small human study of 27 individuals with type 2 diabetes, consumption of bilberry-enriched foods over 8 weeks was associated with a modest reduction in fasting blood glucose, though the effect size was small and dietary confounders were not fully controlled. Bilberry should not replace prescribed antidiabetic medications, and patients on glucose-lowering drugs should monitor blood sugar closely if adding bilberry supplements.

### Are there any drug interactions with bilberry supplements?

Bilberry anthocyanins inhibit platelet aggregation by reducing thromboxane A2 synthesis, which can potentiate the effects of anticoagulants like warfarin (increasing INR) and antiplatelet agents like clopidogrel, raising bleeding risk. Bilberry may also amplify the hypoglycemic effect of insulin secretagogues or SGLT-2 inhibitors by independently lowering postprandial blood glucose. Additionally, in vitro data suggest bilberry flavonoids may inhibit CYP3A4 and CYP2C9 enzymes, potentially altering plasma concentrations of drugs metabolized by these pathways, though clinically significant interactions in humans have not been formally documented.

### What foods contain bilberry and can I get enough from diet alone?

Bilberries are naturally found in fresh and frozen berry forms, primarily in Northern European regions where they grow wild, though they are increasingly available in dried, juice, and extract forms in most markets. While whole bilberries contain beneficial anthocyanins and phenolic compounds, achieving therapeutic doses comparable to clinical studies (typically 160-480 mg of anthocyanins daily) through diet alone would require consuming large quantities of fresh berries regularly. Most people seeking specific health benefits opt for standardized extracts or supplements to ensure consistent anthocyanin content.

### Is bilberry safe for children and during pregnancy?

While bilberry is generally recognized as safe as a food, clinical safety data specifically for bilberry supplements in pregnant women and young children is limited, and supplementation during these periods should be discussed with a healthcare provider. Whole bilberries consumed as food are traditionally safe, but concentrated supplements lack sufficient human studies in these vulnerable populations. Pregnant women and parents considering bilberry supplementation for children should seek medical guidance before use.

### How strong is the scientific evidence for bilberry's health claims?

Most bilberry research consists of laboratory studies (in vitro assays and cell cultures) and animal models, which demonstrate antioxidant and antimicrobial potential but do not confirm efficacy in humans. For conditions like eye health and blood sugar support, some human clinical trials exist, though study quality and sample sizes vary considerably. Current evidence is considered preliminary for many claimed benefits; stronger, larger-scale human trials are needed to establish definitive therapeutic effects.

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*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
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