Also known as: Vaccinium myrtillus, European blueberry, Whortleberry, Bilberry anthocyanins
BotanicalEmerging evidence
A wild European berry far richer in anthocyanins than cultivated blueberries. Sold mainly for eye comfort on the back of a wartime story that turns out to be untrue.
Typical dose
160.0–480.0 mg per day
With food, split across two doses
What it is
Bilberry is Vaccinium myrtillus, a low-growing wild shrub across northern Europe. It is a close relative of the cultivated blueberry and considerably richer in anthocyanins, the pigments that make it dark.
The flesh is deep purple throughout, whereas cultivated blueberries are pale inside. That colour difference is a direct visual indicator of anthocyanin content.
Extracts are standardised to anthocyanin content, commonly 25 or 36 per cent. Products stating only dried fruit weight without a standardisation figure supply far less.
How it works
Anthocyanins strengthen the walls of small blood vessels and reduce capillary leakiness, which underlies the traditional European use for circulation and swelling in the legs.
For the eyes, the proposed mechanism involves supporting blood flow to the retina and assisting the regeneration of rhodopsin, the pigment involved in seeing in low light.
That night vision claim has an interesting history. It traces to a story about British pilots eating bilberry jam during the Second World War, which was propaganda covering the introduction of radar. Trials testing it directly have generally found no effect.
What the evidence shows
Research on eye comfort and visual fatigue from screen use is the more promising area, with several trials reporting reduced strain and discomfort.
There is older European clinical work on circulation in the legs, reporting reduced swelling and heaviness, alongside modern trials on blood vessel function and lipid markers.
On night vision specifically, controlled trials in people with normal sight have consistently found no improvement. That claim persists in marketing long after the research settled it.
Dosing
Standardised extracts are used at 160 to 480 mg daily, supplying roughly 60 to 170 mg of anthocyanins, often split into two doses.
Dose against anthocyanin content rather than extract weight, since standardisation varies widely and unstandardised fruit powders supply very little.
Take with food, since anthocyanins absorb better alongside fat. Effects on eye comfort in trials appeared over four weeks or more. If night vision is what you are buying it for, the evidence does not support that particular use.
At a glance
Common forms
Standardised anthocyanin extract (25-36%), Bilberry fruit powder, Liquid extract, Within eye health formulas
Half-life / duration
Anthocyanins clear within hours; tissue effects accrue over weeks
Timing
With food, split across two doses
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Bilberry fruit is a food with a long history of consumption and is well tolerated. Digestive upset is occasional and mild.
Concentrated extracts may affect how readily blood clots and may lower blood sugar. Take care if either is being managed.
Bilberry leaf is a different matter from the fruit and is not recommended at high doses or for prolonged periods. Speak to your doctor before use if you take regular medication.
Who should avoid it
Use the fruit rather than the leaf, which is not recommended at high doses or for prolonged use. Speak to your doctor before use if you take anything affecting blood clotting or if your blood sugar is being managed. Stop concentrated extracts before scheduled surgery. Speak to your doctor if you take regular medication.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
