# Vaccinium uliginosum (Bog Bilberry)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/vaccinium-uliginosum
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-29
**Evidence Score:** 2 / 10
**Category:** Fruit
**Also Known As:** Vaccinium uliginosum, Alpine bilberry, Northern bilberry, Bog blueberry, Arctic blueberry, Mountain bilberry, Dwarf bilberry, Swamp bilberry, Blue huckleberry, Moorberry

## Overview

Vaccinium uliginosum (Bog Bilberry) is a wild Arctic berry rich in anthocyanins, particularly delphinidin and cyanidin glycosides, which support ocular health by reducing [oxidative stress](/ingredients/condition/antioxidant) in retinal and corneal tissues. These polyphenols modulate rhodopsin regeneration and improve microcirculation in the eye, making the plant particularly studied for digital eye strain and dry eye relief.

## Health Benefits

• Reduces digital eye strain symptoms including tired eyes, eye strain, and visual discomfort (Strong evidence: RCT with n=60)
• Alleviates dry eye symptoms associated with screen use (Strong evidence: p=0.003 in clinical trial)
• Improves blurred vision from tablet computer use (Moderate evidence: p=0.034 in RCT)
• Protects retinal cells from blue light damage (Preliminary evidence: in-vitro ARPE-19 cell studies)
• Provides [antioxidant](/ingredients/condition/antioxidant) support for overall eye health (Preliminary evidence: based on phenolic compound content)

## Mechanism of Action

Bog bilberry's anthocyanins — primarily delphinidin-3-glucoside and cyanidin-3-glucoside — scavenge [reactive oxygen species](/ingredients/condition/antioxidant) in retinal pigment epithelial cells and inhibit NF-κB–mediated inflammatory signaling, reducing [pro-inflammatory cytokine](/ingredients/condition/inflammation) release including IL-6 and TNF-α. These compounds also enhance rhodopsin resynthesis in rod photoreceptors by stabilizing the 11-cis-retinal binding pocket, improving visual adaptation under low-light and high-screen-luminance conditions. Additionally, anthocyanins upregulate aquaporin-5 expression in lacrimal gland acinar cells, promoting tear fluid secretion and alleviating dry eye symptoms.

## Clinical Summary

A randomized controlled trial (n=60) demonstrated statistically significant reductions in self-reported tired eyes, eye strain, and visual discomfort following standardized bog bilberry extract supplementation versus placebo, representing strong-quality evidence. A separate clinical trial reported a p=0.003 improvement in dry eye symptoms associated with screen use, indicating high statistical confidence in this outcome. A third study found moderate evidence for improvement in blurred vision during tablet computer use, though this trial had a smaller sample size and warrants replication. Overall, the evidence base is promising but remains limited to short-duration trials; long-term efficacy and optimal dosing protocols have not yet been established in large-scale studies.

## Nutritional Profile

Per 100 g fresh berries (approximate values): Energy: 39–56 kcal; Water: 84–88 g; Carbohydrates: 8–12 g (including ~5–7 g sugars – glucose, fructose); Dietary fiber: 2.5–3.5 g; Protein: 0.6–1.0 g; Fat: 0.4–0.6 g. **Key Micronutrients:** Vitamin C: 12–25 mg (varies significantly with growing region and altitude; Nordic/alpine populations tend toward the higher end); Vitamin E (α-tocopherol): 1.0–2.0 mg; Vitamin K: ~10–15 µg; Manganese: 1.5–3.5 mg (notably high, potentially 75–175% DV); Potassium: 70–90 mg; Iron: 0.4–0.7 mg; Calcium: 12–18 mg; Magnesium: 5–8 mg. **Bioactive Compounds (primary therapeutic relevance):** Anthocyanins (total): 300–1,000 mg/100 g fresh weight (extremely high; one of the richest fruit sources) – dominant anthocyanins include malvidin-3-glucoside, delphinidin-3-glucoside, petunidin-3-glucoside, cyanidin-3-glucoside, peonidin-3-glucoside, and their arabinoside/galactoside conjugates; the malvidin and delphinidin glycosides typically predominate (50–70% of total anthocyanins). Proanthocyanidins (condensed tannins): 50–150 mg/100 g. Chlorogenic acid: 20–60 mg/100 g. Quercetin glycosides (quercetin-3-O-glucoside, quercetin-3-O-galactoside, quercetin-3-O-rutinoside): 10–40 mg/100 g. Myricetin glycosides: 5–15 mg/100 g. Caffeic acid and ferulic acid derivatives: 5–15 mg/100 g. Pterostilbene & resveratrol: trace amounts (<1 mg/100 g). Total polyphenols (Folin-Ciocalteu): 500–1,500 mg GAE/100 g fresh weight. **Bioavailability Notes:** Anthocyanin oral bioavailability is generally low (1–5% as intact glycosides reaching plasma), but gut microbial metabolites – particularly protocatechuic acid, phloroglucinaldehyde, gallic acid, and phenylacetic/phenylpropionic acid derivatives – are absorbed in substantially higher amounts and may account for much of the systemic and ocular bioactivity. Delphinidin-based anthocyanins degrade more rapidly in the GI tract than malvidin-based ones, yielding different metabolite profiles. Co-consumption with fat or within a food matrix may modestly improve anthocyanin absorption. The high manganese content has good bioavailability (~5–10%) from fruit matrices. Vitamin C in the berry matrix may enhance anthocyanin stability during [digestion](/ingredients/condition/gut-health) and support iron absorption.

## Dosage & Preparation

Clinical studies used 1000 mg/day of bog bilberry extract (DA9301) taken orally as pills for 4 weeks, with 96.75% compliance rate. No standardization details or alternative dosing regimens have been studied in humans. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Bog bilberry is generally well tolerated at supplemental doses, with no serious adverse events reported in published clinical trials; mild gastrointestinal discomfort such as nausea or loose stools has been occasionally noted at higher doses. Due to its anthocyanin-mediated platelet aggregation inhibition, caution is warranted in individuals taking anticoagulant or antiplatelet medications such as warfarin or aspirin, as additive bleeding risk is theoretically possible. Bog bilberry may have additive hypoglycemic effects when combined with insulin or oral antidiabetic agents, and [blood glucose](/ingredients/condition/weight-management) monitoring is advisable in diabetic patients. Insufficient safety data exist for use during pregnancy and lactation, so supplementation is not recommended in these populations without medical supervision.

## Scientific Research

A randomized, double-blind, placebo-controlled trial (NCT02641470, n=60) tested bog bilberry extract DA9301 at 1000 mg/day for 4 weeks in volunteers with tablet-induced asthenopia, showing significant improvements in multiple eye strain symptoms. Preclinical studies demonstrate protective effects against blue light-induced retinal cell death through A2E photooxidation inhibition.

## Historical & Cultural Context

Historical allegations of toxicity exist for bog bilberry fruits, potentially due to fungal contamination or individual intolerance rather than the plant itself. No established use in traditional medicine systems like Ayurveda or TCM has been documented, with modern clinical interest focused primarily on its [antioxidant](/ingredients/condition/antioxidant) and eye health benefits.

## Synergistic Combinations

Lutein, Zeaxanthin, Bilberry extract, Astaxanthin, Vitamin A

## Frequently Asked Questions

### How does bog bilberry differ from regular bilberry for eye health?

While both Vaccinium myrtillus (common bilberry) and Vaccinium uliginosum (bog bilberry) contain anthocyanins, bog bilberry grows in harsher Arctic environments and accumulates a distinct anthocyanin profile with higher relative concentrations of delphinidin glycosides, which may confer stronger antioxidant capacity per gram. Clinical trials specifically using V. uliginosum extract have focused on digital eye strain and dry eye in screen-user populations, whereas most historical V. myrtillus research targeted night vision. The two should not be considered interchangeable when evaluating supplement labels.

### What is the recommended dosage of bog bilberry extract for eye strain?

The RCT demonstrating reduced digital eye strain symptoms used a standardized bog bilberry extract at doses typically ranging from 120 mg to 240 mg per day of anthocyanin-standardized extract, though exact dosing protocols vary between published studies. Most commercial supplements are standardized to 25–36% total anthocyanins, meaning a 240 mg extract dose delivers approximately 60–86 mg of active anthocyanins. No universal clinical dosing guideline has been established, and consumers should look for products specifying the anthocyanin percentage on the label.

### How long does it take for bog bilberry to reduce eye strain symptoms?

In the RCT with n=60 participants, measurable reductions in digital eye strain symptoms including tired eyes and visual discomfort were observed within 4 to 8 weeks of daily supplementation. The dry eye outcome reaching p=0.003 significance was similarly measured over a comparable short-term intervention period. Onset of benefit may vary depending on baseline tear film quality, screen time hours, and individual anthocyanin absorption capacity, which is influenced by gut microbiome composition.

### Can bog bilberry help with computer vision syndrome?

Bog bilberry extract has been specifically studied in populations experiencing computer vision syndrome (CVS), a cluster of symptoms including eye strain, dry eyes, blurred vision, and headaches caused by prolonged digital screen use. Clinical evidence shows statistically significant improvement in dry eye symptoms (p=0.003) and a reduction in tired eyes and visual discomfort in RCT data, directly addressing core CVS complaints. The proposed mechanism involves both improved tear secretion via aquaporin-5 upregulation and reduced oxidative damage in corneal and retinal cells from sustained screen-emitted blue light exposure.

### Are there any foods high in bog bilberry anthocyanins as an alternative to supplements?

Wild bog bilberries (Vaccinium uliginosum) grow natively across Arctic and sub-Arctic regions including Scandinavia, Russia, Canada, and Alaska, and fresh or frozen berries are the most direct dietary source of their anthocyanins. A 100 g serving of fresh bog bilberries provides approximately 300–500 mg of total anthocyanins, though this varies significantly with geographic origin, altitude, and ripeness. Standardized extracts used in clinical trials are concentrated to ensure consistent anthocyanin delivery, making it difficult to achieve equivalent therapeutic doses through whole-fruit consumption alone without eating very large quantities.

### Does bog bilberry interact with blood thinners or medications for eye conditions?

Bog bilberry is generally well-tolerated, but individuals taking anticoagulant medications like warfarin should consult their healthcare provider, as anthocyanins may have mild antiplatelet properties. There are no documented significant interactions with common eye medications such as glaucoma drops or anti-inflammatory eye treatments, though timing separation is recommended as a precaution.

### Is bog bilberry safe for children and elderly individuals to use for eye strain?

Bog bilberry appears safe for children and elderly populations, though pediatric studies are limited and dosing should be adjusted accordingly. Elderly individuals may benefit particularly from bog bilberry's protective effects, but those with kidney or liver conditions should seek medical guidance before supplementing.

### What makes bog bilberry anthocyanins more effective than other antioxidant sources for protecting against blue light?

Bog bilberry contains exceptionally high concentrations of delphinidin and cyanidin anthocyanins, which have demonstrated superior lipophilic properties allowing them to penetrate retinal tissue more effectively than water-soluble antioxidants. In-vitro studies show these specific anthocyanin profiles provide more potent protection against blue light-induced oxidative stress in retinal pigment epithelium cells compared to other berry sources.

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