How Much Bilberry Should I Take Daily?

Bilberry, a small dark-blue fruit, is celebrated for its potent antioxidant properties and numerous health benefits, particularly for eye health, circulation, and anti-inflammatory effects.

Determining the right dosage depends on the form of bilberry you use and your specific health goals. This guide explores the optimal daily bilberry dosage for supplements and fresh berries.

Bilberries have long been used in traditional medicine and modern health supplements. Their uses include:

Eye Health: Bilberries may improve night vision and reduce eye strain. They are often recommended for individuals who spend extensive time in front of screens or those with age-related macular degeneration.

Heart Health: Bilberries promote better circulation and reduce cholesterol levels. The antioxidants in bilberries can help protect blood vessels and improve overall cardiovascular health.

Anti-Inflammatory Effects: Bilberries are helpful in conditions like arthritis. The anthocyanins in bilberries have potent anti-inflammatory properties that can alleviate joint pain and inflammation.

Blood Sugar Management: Bilberries assist in stabilizing glucose levels. This can be beneficial for individuals with diabetes or prediabetes who are looking to manage their blood sugar more effectively.

Bilberry Extract (Capsules or Tablets)

Standardized Extracts: Most bilberry extracts are standardized to contain 25% anthocyanins, the active compounds responsible for its health benefits.

Dosage Range: Clinical studies suggest taking 160–480 mg daily for optimal effects. Splitting the dose into two or three portions throughout the day can enhance absorption and maintain a consistent level of anthocyanins in the body.

Daily Intake: Consuming 20–60 g of dried bilberries offers a natural source of nutrients, including anthocyanins and fiber. Dried bilberries can be a convenient way to incorporate the benefits of bilberries into your diet.

Fresh Berries Equivalent: This translates to approximately 100 g of fresh bilberries. Fresh bilberries are an excellent choice when in season, providing a rich source of vitamins and antioxidants.

Eye Health

Extract: 160–480 mg daily. This dosage is commonly recommended for improving night vision, reducing eye strain, and supporting overall eye health.

Fresh Bilberries: 100 g or more per day. Fresh bilberries can be consumed as a snack or added to smoothies and other dishes to enhance their nutritional value.

Heart and Circulation

Extract: 300–500 mg daily. This higher dosage is beneficial for improving circulation, reducing cholesterol levels, and supporting heart health.

Fresh Bilberries: 150 g daily. Regular consumption of fresh bilberries can help maintain cardiovascular health and reduce the risk of heart disease.

Inflammation and Joint Health

Extract: Up to 600 mg daily. This dosage is suitable for individuals seeking relief from inflammation and joint pain, such as those with arthritis or other inflammatory conditions.

Several factors can influence the optimal dosage of bilberry:

Product Type: Different supplements have varying concentrations of active compounds. It is essential to choose standardized products with clear anthocyanin percentages to ensure you are getting a consistent and effective dose.

Health Condition: Dosages for eye health may differ from those for heart or blood sugar management. The specific health goal you are targeting will impact the recommended dosage.

Individual Needs: Age, weight, and existing medical conditions can influence the ideal dosage. Older individuals or those with certain health conditions may require different dosages to achieve the desired benefits.

While bilberry is generally safe when taken within the recommended doses, excessive intake may lead to:

Stomach upset or bloating: High doses of bilberry can cause digestive discomfort in some individuals.

Interaction with blood-thinning medications like warfarin: Bilberry can interact with blood-thinning medications, increasing the risk of bleeding.

Hypoglycemia when combined with diabetes medications: Bilberry can lower blood sugar levels, which may lead to hypoglycemia if taken with diabetes medications.

Tip: Always consult your healthcare provider before adding bilberry to your routine, especially if you're on medication.

Q:Can I take bilberry every day?

A:Yes, bilberry can be consumed daily in recommended doses. Standardized supplements and fresh berries are both effective for regular use.

Q:What is the best time to take bilberry supplements?

A:Bilberry supplements can be taken with meals to enhance absorption and reduce the risk of stomach discomfort. Taking them with food can also help maintain consistent levels of anthocyanins in the body.

Q:Are bilberries and blueberries the same?

A:No, bilberries are smaller, darker, and richer in antioxidants compared to blueberries. While both are beneficial, bilberries have a higher concentration of anthocyanins, making them more potent for certain health benefits.

Q:Who should avoid bilberry?

A:Individuals on blood thinners or diabetes medications should consult a doctor before taking bilberry. These medications can interact with bilberry, leading to potential side effects.

Q:Is bilberry good for glaucoma?

A:While bilberry supports overall eye health, more research is needed to confirm its benefits specifically for glaucoma. Consulting a healthcare provider for personalized advice is recommended.

The optimal bilberry dosage varies depending on your health goals and the product you use. For most adults, consuming 160–480 mg of bilberry extract daily or 20–60 g of dried bilberries provides significant health benefits.

Ensure you choose high-quality products and consult a healthcare provider to tailor the dosage to your needs. Bilberry can be a valuable addition to your health regimen, offering numerous benefits for eye health, circulation, and inflammation management. Always prioritize safety and consult with a healthcare professional before starting any new supplement regimen. Contact us for free sample today!

• Bilberry and Eye Health:
• Muth, E. R., Laurent, J. M., & Jasper, P. (2000). The effect of bilberry nutritional supplementation on night visual acuity and contrast sensitivity. Alternative Medicine Review, 5(2), 164-173.
• Canter, P. H., & Ernst, E. (2004). Anthocyanosides of Vaccinium myrtillus (bilberry) for night vision-a systematic review of placebo-controlled trials. Survey of Ophthalmology, 49(1), 38-50.

• Bilberry and Heart Health:
• Del Bo', C., De Pascalis, M., Maiani, G., Cavallaro, A., & Riso, P. (2012). Anti-inflammatory and anti-atherogenic effects of anthocyanins from bilberry (Vaccinium myrtillus L.) extract. Food & Function, 3(12), 1288-1296.
• Basu, A., Rhone, M., & Lyons, T. J. (2010). Berries: emerging impact on cardiovascular health. Nutrition Reviews, 68(3), 168-177.

• Bilberry and Anti-Inflammatory Effects:
• Karlsen, A., Retterstøl, K., Laake, P., Paur, I., Bøhn, S. K., & Sandvik, L. (2010). Bilberry juice modulates plasma concentration of NF-κB–related inflammatory markers in subjects at increased risk of CVD. European Journal of Nutrition, 49(7), 419-426.
• Zafra-Stone, S., Yasmin, T., Bagchi, M., Chatterjee, A., Vinson, J. A., & Bagchi, D. (2007). Berry anthocyanins as novel antioxidants in human health and disease prevention. Molecular Nutrition & Food Research, 51(6), 675-683.

• Bilberry and Blood Sugar Management:
• Jayaprakasam, B., Vareed, S. K., Olson, L. K., & Nair, M. G. (2006). Insights into the antidiabetic properties of anthocyanins and anthocyanidins. Journal of Agricultural and Food Chemistry, 54(4), 1341-1348.
• Martineau, L. C., Couture, A., Spoor, D., Benhaddou-Andaloussi, A., Vallerand, D., & Arnason, J. T. (2006). Anti-diabetic properties of the Canadian lowbush blueberry Vaccinium angustifolium Ait. Phytomedicine, 13(9-10), 612-623.

• General Information on Bilberry:
• Kähkönen, M. P., Hopia, A. I., & Heinonen, M. (2001). Berry phenolics and their antioxidant activity. Journal of Agricultural and Food Chemistry, 49(9), 4076-4082.
• Vuorela, S., Vuorela, P., Käkönen, M., & Rihinen, K. (2005). Dietary intake of polyphenols: main sources, intake levels and antioxidant activity. Food Chemistry, 92(4), 681-688.