Bilberry

Bilberry (Vaccinium myrtillus) is a small, blue-black berry native to northern Europe and the British Isles, closely related to the blueberry. Traditionally, bilberry has been prized for both culinary and medicinal uses, featuring in jams, pies, and herbal remedies. Historically, it was used to treat digestive complaints, improve circulation, and support eye health, with tales of World War II pilots consuming bilberry jam to enhance night vision. Modern research has focused on its rich content of anthocyanins—potent antioxidant compounds—exploring their potential roles in reducing inflammation, supporting cardiovascular health, and maintaining healthy blood sugar levels.

Key Facts

• Bilberries are exceptionally rich in anthocyanins, which are powerful antioxidants that help protect cells from oxidative stress.
• Research suggests bilberry extract may help lower blood sugar and cholesterol, benefiting metabolic and heart health.
• The berries have anti-inflammatory properties and may support the management of chronic inflammatory conditions.
• Bilberry is traditionally used to ease digestive issues like diarrhoea and soothe mouth or throat inflammation.
• Some studies indicate bilberry may improve symptoms of eye fatigue and support overall eye health, though strong evidence for night vision improvement is lacking.
• Bilberry supplements are usually standardised for anthocyanin content, ensuring consistent potency and efficacy.

What does the research say about bilberry and its effects on the body?

Scientific studies highlight bilberry’s high anthocyanin content, which contributes to its antioxidant and anti-inflammatory effects. Research supports potential benefits for cardiovascular health, blood sugar regulation, and digestive comfort, while evidence for eye health—particularly night vision—is mixed and not conclusive. Bilberry’s positive effects on inflammation and lipid profiles make it a promising adjunct for metabolic and circulatory health, though more large-scale studies are needed for definitive recommendations.

How is bilberry traditionally used?

Bilberry has a long history in European folk medicine, where both the berries and leaves were used to treat diarrhoea, urinary issues, and scurvy, as well as to support eye health and circulation. The berries were commonly eaten fresh, made into syrups or jams, or brewed into teas and decoctions for medicinal purposes.

How to consume bilberry?

Bilberry can be enjoyed fresh, dried, or as juice, and is often incorporated into desserts or preserves. For therapeutic purposes, it is available as capsules, tablets, powders, and liquid extracts, typically standardised to a specific anthocyanin content. Decoctions of dried berries are used for digestive complaints, while extracts are popular for circulatory and eye health support. Always follow product instructions for dosage, and consult a healthcare professional if unsure.

Are there any known side effects or precautions when using bilberry?

Bilberry is generally safe when consumed as food or in moderate supplement doses. High doses or prolonged use of concentrated extracts may increase the risk of bleeding, especially in people taking blood-thinning medications. Those with diabetes or on blood sugar-lowering drugs should use caution, as bilberry may affect glucose levels. Pregnant or breastfeeding women should consult their doctor before use.

How long does it take to see the benefits of bilberry?

The time to notice benefits from bilberry supplementation varies by individual and condition. Some people may observe improvements in eye fatigue or digestive symptoms within a few weeks, while cardiovascular or metabolic effects may require consistent use over several months. Regular, daily intake is key to achieving lasting results.

What to look for when purchasing bilberry products?

Choose bilberry supplements from reputable brands with clear labelling of anthocyanin content, ideally standardised to 25% or higher. Look for products that are free from unnecessary additives, fillers, pesticides, and heavy metals. Organic certification and third-party testing can further ensure product purity and safety.

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Is bilberry better than blueberry for health benefits?

Bilberry and blueberry are closely related, but bilberries generally contain higher levels of anthocyanins and other antioxidants. This makes bilberry potentially more potent for antioxidant and anti-inflammatory effects, though both berries offer significant health benefits and can be enjoyed as part of a balanced diet.

Can bilberry help with diabetes management?

Research indicates that bilberry may help lower blood sugar and improve insulin sensitivity, making it a supportive option for people with metabolic syndrome or at risk of type 2 diabetes. However, it should not replace prescribed diabetes medications, and individuals should consult their healthcare provider before starting supplementation.

What are the main active compounds in bilberry?

The primary active compounds in bilberry are anthocyanins, a class of flavonoids responsible for its deep blue colour and many of its health benefits. Bilberry also contains vitamin C, vitamin K, manganese, phenolic acids, tannins, and other flavonoids, all contributing to its antioxidant and anti-inflammatory properties.

Written by Gintare Sukyte