howtosupplement
Performance/Heart/Inflammation

Bilberry

Anthocyanin-rich berry extract traditionally used for eye fatigue and circulation, with mixed clinical support.

Bilberry

Bilberry

40
score
C
evidence
Caution
risk

Proven Benefits

01Reduces screen-related eye fatigue
02May ease venous leg heaviness
03May reduce oxidative stress markers
04May relieve dry eye symptoms
05May modestly lower blood pressure

Chemical Forms

Recommended
  • Standardized bilberry fruit extract
  • Bilberry fruit extract standardized to 25-36% anthocyanins
Avoid
  • Dried whole berry powder (low anthocyanin dose)
  • Unstandardized extracts (unknown active content)
Expert Note

Most clinical trials use fruit extracts standardized to anthocyanins, often around 25-36%, at doses supplying roughly 60-120 mg anthocyanins daily. Whole berry powder is far less concentrated, so it usually delivers a much smaller active dose.

Protocol

Amount
160-480 mg standardized extract
Frequency
Once or twice daily
When
With meals to improve absorption of anthocyanins.

Safety & Limits

Upper Safe Limit
No established UL; up to 480 mg/day of standardized extract has been used in trials without serious adverse effects.
Cycling
Safe for continuous use

Contraindications

Warfarin or other anticoagulants — theoretical increased bleeding risk due to antiplatelet effects of anthocyanins
Bleeding disorders — may potentiate anticoagulant activity
Pregnancy and breastfeeding — insufficient safety data for concentrated extracts

Avoid Combining With

  • ✕Iron supplements (wait 2+ hours — polyphenols may reduce non-heme iron absorption)
Updated Invalid Date