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
Quick Take

Skip for general health; consider only if you have significant screen-related eye strain or venous circulation issues.

Bilberry is a dark blue berry related to the North American blueberry and native to Europe. It is found in wild bilberries and other dark berries such as blueberries and blackcurrants. It is rich in anthocyanins, plant pigments that act as antioxidants and help maintain capillary integrity. Traditional use focuses on eye health and circulation. Small clinical trials suggest it may reduce screen-related eye fatigue and improve mild venous symptoms, with weaker evidence for dry eye, oxidative stress markers, and blood pressure. People with eye strain or circulation complaints are most likely to

Proven Benefits

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

Protocol

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

Onset Time

2-4 weeks for subjective effects on eye strain or leg comfort.

Who Should Consider

Office workers with screen-related eye fatigue
Adults with mild chronic venous insufficiency symptoms
People seeking antioxidant-rich berry extracts
Adults 50+ with circulatory concerns

Food Sources

  • Wild bilberries (~300 mg anthocyanins per 100 g, seasonal)
  • Blueberries (~150 mg anthocyanins per 100 g, less concentrated)
  • Blackcurrants (~200-300 mg anthocyanins per 100 g)

How It Works

Bilberry anthocyanins stabilize collagen in capillary walls, improve microcirculation, and scavenge free radicals. These effects may reduce vascular permeability and oxidative stress in ocular and peripheral tissues.

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