DR. WALKER

What Is Bilberry Fruit

Bilberries are a fruit closely related to blueberries, native to northern Europe, Asia, the northern United States, and Canada. Also known as whortleberry, huckleberry, or European blueberries, bilberries are often eaten fresh or made into jam, juices, or pies. Bilberries are also available in powder, juice, or supplement form.

Health Benefits of Bilberry Fruit

There are numerous reported benefits of consuming bilberries and bilberry products, including:

 Blood Sugar control – Bilberry extract appears effective in lowering HbA1c and total and LDL cholesterol. Anthocyanins are powerful antioxidants that play an important role in the prevention of metabolic disease, oxidative stress inhibition, gut microbiota modulation, and type 2 diabetes.
 Improve Visual Functions – Bilberries are most popular for their purported ability to improve vision, particularly night vision. A few small studies have suggested that supplementing with 160–480 mg of powdered bilberry extract daily may reduce eye dryness and other symptoms of eye fatigue.
 Reduces symptoms of ulcerative colitis – A 2016 pilot study suggests people experiencing ulcerative colitis (UC) benefited from treatment with an oral anthocyanin-rich bilberry supplement.
 Anti-cancer effects – Bilberry anthocyanins were shown to be effective cancer-preventive agents in colorectal cancer patients by their upregulation of tumor suppressor genes and intracellular-signaling cascades.
 Anti-inflammatory effects – Bilberries may help fight inflammation, which is believed to be the root cause of many diseases. This effect may partly be due to their content of anthocyanins, which are antioxidants with anti-inflammatory properties.

Bilberry Dosage

The recommended daily dose of bilberry supplements varies greatly. One study suggests variations between 20 and 60 g of dried berries or between 160 and 480 mg of powdered extract per day. Another recommends taking 80–1,000 mg once or twice daily. Therefore, it is difficult to know how much is appropriate as a daily dose without discussing things with healthcare professionals.

Side Effects of Bilberry Consumption

Bilberry fruit is generally considered safe when consumed in amounts typically found in food. However, allergic reactions can occur. Side effects such as nausea or abdominal discomfort have been reported with bilberry use. Bilberry fruit and bilberry leaf extracts can also affect blood sugar levels.

References:

https://www.medicalnewstoday.com/articles/bilberry-benefits#summary
https://www.healthline.com/nutrition/bilberry-benefits#TOC_TITLE_HDR_10
https://www.verywellhealth.com/the-benefits-of-bilberry-88315