Bilberry
Bilberry Extract (Vaccinium myrtillus)
Anthocyanin-rich berry extract that supports eye health, night vision, and microcirculation.
Bilberry is a European relative of blueberry, exceptionally rich in anthocyanins that support eye health and circulation. Used by WWII pilots for night vision, modern research confirms benefits for visual acuity, eye fatigue, and retinal health. Also supports microcirculation and has antioxidant properties throughout the body.
Mechanisms of Action
Rhodopsin Support
Supports light-sensitive pigment regeneration
Microcirculation
Improves blood flow to small vessels
Recommended Dose
160-480mg standardized extract (25% anthocyanins)
Optimal Timing
- With meals
Take with food
Best Form
Standardized extract (25% anthocyanins or 36% anthocyanidins)
Alternatives: Dried berries, Fresh/frozen bilberries
European bilberry (Vaccinium myrtillus) has higher anthocyanin content than American blueberry.
Duration
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Can be taken any time with food.
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Reduced Eye Fatigue
Less eye strain from screens
Night Vision Support
Improved dark adaptation
Food amounts safe; limited data on extracts
Who Should NOT Take This
- Known allergy or hypersensitivity to Bilberry or related compounds
Drug Interactions
Theoretical antiplatelet effects at high doses — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
May have mild blood sugar effects
Possible Side Effects
Tip: Take with food
Top studies from 38+ peer-reviewed papers
Talebi S et al. • Phytotherapy research : PTR (2025)
“Therefore, long-term and high-quality trials are needed to confirm the promising effects of bilberries.© 2025 John Wiley & Sons Ltd.”
Key Findings:
- Mean changes and their SDs were used to calculate overall effect sizes, with the Hozo et al. method converting SEs, 95% CIs, and IQRs to SDs.
- Combining five effect sizes from the five trials on long-term effects of bilberry administration compared with controls resulted in a non-significant decrease in FBG (WMD: -0.08 mmol/L, 95% CI: -0.22 to 0.07, p = 0.30).
- For HbA1c, the meta-analysis of three RCTs showed a marginally significant reduction (WMD: -1.63%, 95% CI: -3.36% to 0.11%, p = 0.06).
- The results of the meta-analysis on lipid profile showed a decreasing trend, although this reduction was not statistically significant for TC (WMD: -0.11 mmol/L, 95% CI: -0.30% to 0.08%, p = 0.27) or TG (WMD: -0.07 mmol/L, 95% CI: -0.32% to 0.19%, p = 0.62).
Grohmann T et al. • Nutrients (2021)
“In conclusion, bilberry and blackcurrant extract appears effective in lowering HbA1c and total and LDL cholesterol, whereas grape seed extract may lower total and LDL cholesterol, and blood pressure, in specific population groups.”
Key Findings:
- Intervention with grape seed extract may reduce systolic and diastolic blood pressure in subjects with hypertension or metabolic syndrome.
- Differential responsiveness in cholesterol and blood pressure outcomes between stratified populations could not be explained by age, dose or study duration.
- In conclusion, bilberry and blackcurrant extract appears effective in lowering HbA1c and total and LDL cholesterol, whereas grape seed extract may lower total and LDL cholesterol, and blood pressure, in specific population groups.
Kosehira M et al. • Nutrients (2020)
“This study shows that oral consumption of 240 mg SBE extract for 12 weeks relieves the tonic accommodation of the ciliary muscle caused by VDT tasks and near-vision tasks.”
Key Findings:
- Results showed that post-load HFC-1 values at weeks 8 and 12 were significantly improved in the SBE group than in the placebo group (p = 0.014 and 0.017, respectively).
- Regarding the difference between before and after the task load (ΔHFC-1), the values were significantly better in the SBE group than in the placebo group at week 4 and 12 (p = 0.018 and 0.049, respectively).
- Tests were performed before and after VDT tasks at week 0, 4, 8, and 12; high-frequency component (HFC)-1 value was the evaluation outcome.
- This study shows that oral consumption of 240 mg SBE extract for 12 weeks relieves the tonic accommodation of the ciliary muscle caused by VDT tasks and near-vision tasks.
Nobile V et al. • Nutrients (2024)
“Our findings demonstrate the efficacy of FBE in improving skin aging and complexion evenness.”
Key Findings:
- At D84, the wrinkle depth had decreased by 10.6%, Ra had improved by 7.9%, Rz had decreased by 7.3%, R0 had improved by 13.3%, R2 had improved by 12.4%, and skin antioxidant capacity had increased by 20.8%.
- ITA° increased by 20.8% and was accompanied by a decrease in the skin's redness component by 16.8% and an increase in the lightness component by 2.2%.
- The variation of all the above-mentioned parameters was statistically significant between the FBE and PL groups.
Szumny D et al. • Nutrients (2024)
“Preliminary studies show an improvement in near visual acuity and conjunctival hydration on the Schirmer test, but this needs to be confirmed in further studies.”
Key Findings:
- Only in the next cycle of the study was an improvement in near visual acuity observed in 92.3% of the patients.
- On the other hand, an improvement in conjunctival wetting was observed in the Schirmer test at the beginning of week 6 of administration in 80% of patients.
- This effect was weakened in subsequent weeks of conducting the experiment to 61.5%.
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.