Bilberry is a small dark berry packed with plant compounds called anthocyanins. People use bilberry for vision, circulation, and general antioxidant support. You might have seen it in supplements aimed at eye health or circulation boosters.
Several small clinical trials in Europe reported modest improvements in night vision, eye strain, and microcirculation after bilberry extract taken for weeks to months. Other studies showed better blood vessel flexibility and reduced capillary fragility. For type 2 diabetes, limited trials noted small drops in fasting glucose and improved HDL, but results are inconsistent and not strong enough to replace standard treatment.
Typical supplement forms are dried berry powder and standardized extracts. Most quality products list anthocyanin content — the active group of compounds. A practical dosing approach used in studies is 80–160 mg of bilberry extract taken twice daily, giving a total daily dose around 160–320 mg of extract standardized to about 25% anthocyanins. If a product lists anthocyanins directly, look for 50–100 mg of anthocyanins per day as a common range.
Safety is generally good for short-term use. Mild digestive upset or an allergic reaction can happen but is uncommon. Because bilberry has effects on blood vessels and blood sugar, exercise caution if you take blood thinners like warfarin or diabetes medications. Stop bilberry at least a week before surgery to reduce bleeding risk. Pregnant and breastfeeding women should avoid bilberry supplements unless advised by a clinician, since safety data are limited.
How to pick a product: choose an extract that specifies anthocyanin percentage and dose. Look for third-party testing seals from groups like USP, NSF, or consumer labs. Avoid supplements with large added sugars or fillers. Capsule or tablet forms are easier to dose than loose powders.
Practical tips for use: take bilberry with food to reduce any stomach upset. Give a new supplement four to eight weeks to show effects if you are using it for vision or circulation. Keep expectations realistic — bilberry can support health but won’t reverse major eye disease or replace prescribed medicines.
Quick FAQ
Is fresh bilberry the same as extract? Fresh fruit shares nutrients but extracts concentrate anthocyanins, so doses differ. Can children take bilberry? Ask a pediatrician; dosing for kids isn’t well established. How long is safe? Short-term use appears safe; long-term safety studies are limited. Check with your healthcare provider for ongoing use.
Bilberry (Vaccinium myrtillus) is different from the common blueberry. Bilberries are smaller, darker, and often have higher anthocyanin levels per weight. If you can find fresh bilberries, they add antioxidants to your diet, but supplements concentrate the active parts. Some people stack bilberry with lutein, zeaxanthin, or omega‑3s for broader eye support — research supports combinations more than single nutrients in some cases. Always tell your doctor about stacked supplements.
If you’re curious about bilberry for eyesight or circulation, talk with your clinician about interactions with your medicines and the right dose for your situation. Start low, monitor effects, and adjust under supervision carefully.
