Bilberry

Why Take Bilberries In Supplement Form?

The bilberry (Vaccinium myrtillus) is a small, dark purple fruit with a long and intriguing history dating back centuries. Indeed, they have been a part of human history for thousands of years. They are native to Europe, Northern Asia, and North America and have been foraged and consumed by various cultures throughout history. The first recorded use of bilberries can be traced back to ancient Greek and Roman civilizations, where they were renowned for their medicinal properties.

Due to their exceptionally high vitamin C content, these berries were traditionally used in Europe to help various ailments, including diarrhea, sore throats, and scurvy. However, bilberries have perhaps been most famously used to promote eye health, improve night vision and reduce eye fatigue. This practice gained popularity during World War II among British pilots. 

Bilberries are still highly prized today thanks to their impressive nutritional profile and multiple health benefits. 

Health Benefits & Uses Of Bilberry Supplements

Anti-Inflammatory Properties – The antioxidants in bilberries have robust anti-inflammatory properties, which can effectively reduce levels of inflammatory markers present in most metabolic disorders. Supplementation can thus be helpful for the prevention and treatment of chronic inflammatory diseases (think most age-related conditions).

Brain Health – Research indicates that the phenolic compounds found in bilberries can lower the risk of Alzheimer's disease. Additionally, treatment with myricetin, quercetin, or anthocyanin-rich extracts sourced from bilberries has shown promising results in significantly reducing Alzheimer's symptoms and alleviating behavioural abnormalities associated with the condition.

Blood Sugar Regulation & Weight Management – Historically, they have been used to regulate blood sugar levels in people with diabetes. Studies have shown that bilberries can mitigate the body's glycemic reaction following the consumption of a high-sugar meal. Moreover, the fibre in these berries can aid in weight management by promoting a feeling of fullness and aiding digestion.

Cardiovascular & Circulatory Health – Research suggests that bilberries positively impact cardiovascular health by reducing cholesterol levels, improving blood vessel function, and ultimately reducing the risk of heart disease. Moreover, they effectively support circulation problems, also known as chronic venous insufficiency (CVI), reducing swelling, pain, bruising and burning associated with the condition.

Culinary Uses – While bilberries offer robust therapeutic benefits, like most berries, they also lend themselves exceptionally well to culinary creations, finding their way into pies, muffins, smoothies, and jams. They are also delicious to add to yogurts, ice creams, and sauces.

eye health – Bilberries continue to be prized for their multiple eye health benefits. Indeed, bilberry supplements and extracts have been demonstrated to support eye health and reduce the risk of eye conditions such as cataracts and age-related macular degeneration. They can also improve night vision or vision handicaps in low light and reduce vascular permeability and capillary fragility.

Nutritional Powerhouse – Bilberries are loaded with antioxidants, particularly anthocyanins, which have been shown to offer several powerful health benefits, including reducing oxidative stress and inflammation. They are also an excellent source of vitamins C and K and dietary fibre.

Bilberry Supplements: Forms & Formats

Fresh bilberries can be purchased and consumed as is or incorporated into salads, yogurts, or desserts for their sweet and tangy flavour. Dried bilberries are also a popular choice for granola, trail mix, and baking, offering a concentrated burst of flavour and a powerful dose of antioxidants. Additionally, as a tea, brewed from dried bilberry leaves or berries, provides a soothing and antioxidant-rich beverage that can be enjoyed both hot and cold.

These berries are also widely available as a liquid, powder, and in capsule form. If you're considering an extract, look for one standardized to 25% anthocyanidin for optimal effects.

Selecting A Quality Herbal Supplement

While fresh bilberries can be consumed to your heart's content, different supplement forms will each have their own recommended dose range. Below are some general guidelines to get you started.

• Bilberry Extract: A typical dosage might be around 80-160 mg of standardized bilberry extract, containing approximately 25% anthocyanosides, taken 1-3 times daily.
• Bilberry Capsules: The recommended dosage generally ranges from 100 mg to 500 mg per day, depending on the concentration and the product's intended use.
• Bilberry Powder: 1-2 grams (1000-2000 mg) daily, mixed with water or another beverage, is typically recommended.

Always follow the dosing instructions that come with the product you purchase, or follow the advice of a qualified healthcare practitioner.