What is the recommended dose of Bilberry?

- **Look for:** Mirtoselect® brand; standardized to 36% anthocyanins; V. myrtillus species; 160-480mg per serving - **Avoid:** Blueberry (V. corymbosum) marketed as bilberry; non-standardized; prod...

Is Bilberry safe to take daily?

Bilberry is rated "Generally Safe" based on clinical evidence. Always consult your healthcare provider before starting any supplement.

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Ingredient Research

Graded against 173,636 supplements + 177 published clinical interactions, sourced from PubMed, FDA CAERS, openFDA, NIH DSLD

Bilberry

MODERATE EVIDENCESupplementLast updated

AVELOR SUMMARY

Bilberry is the European blueberry with 2-4x higher anthocyanin content than its American cousin. The RAF pilot night vision legend (WWII British pilots eating bilberry jam for night missions) has been DEBUNKED — three well-controlled studies found NO effect on night vision in healthy individuals. However, our research shows genuine evidence for diabetic retinopathy, eye fatigue from screen use, and cardiovascular protection. A 2014 meta-analysis confirmed bilberry reduces fasting glucose and improves lipid profiles. Mirtoselect® (standardized 36% anthocyanins) has the most clinical data.

WHAT IT DOES

Bilberry anthocyanins (delphinidin-3-glucoside, cyanidin-3-glucoside, malvidin-3-glucoside) work through: (1) retinal microvascular protection — strengthening capillary walls and reducing permeability via collagen cross-link stabilization; (2) rhodopsin regeneration — anthocyanins accelerate rhodopsin (visual purple) turnover in rod cells, which is the theoretical basis for the night vision claim (real but magnitude is clinically insignificant in healthy eyes); (3) potent antioxidant — scavenging retinal free radicals from light exposure; (4) AMPK activation — improving insulin sensitivity and glucose uptake. The eye-specific tropism is due to anthocyanins crossing the blood-retinal barrier and concentrating in retinal tissue.

OPTIMAL DOSAGE

Look for: Mirtoselect® brand; standardized to 36% anthocyanins; V. myrtillus species; 160-480mg per serving
Avoid: Blueberry (V. corymbosum) marketed as bilberry; non-standardized; products <25% anthocyanins; "bilberry fruit" powder (low anthocyanin vs extract)
Minimum effective dose: 160mg/day (36% anthocyanins)
Third-party tested brands: Life Extension (Mirtoselect), Jarrow Formulas, NOW Foods

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SAFETY PROFILE

Critical Interactions (Do Not Combine Without Medical Supervision)

No critical interactions identified.

Moderate Interactions (Monitor Closely)

Theoretical/Low-Risk Interactions

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Independently graded against 173,636 indexed supplements with 177 published clinical interactions, sourced from PubMed, FDA CAERS, openFDA, and NIH DSLD | Last updated:

Not medical advice. Based on published clinical research and systematic reviews.

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