The Benefits of Bilberries and What They Are

There’s no way around it: Berries are good for you. So good, in fact, that their potential benefits have been captured in supplement form. Now, instead of receiving confused looks from an overwhelmed farmer’s market clerk, you can head to your pharmacy or supplement store for some uncommon favorites like açaí, elderberry, and even bilberry!

Before we get into bilberry’s benefits, let’s cover the basics.

What Is Bilberry?

Also known as the European blueberry or whortleberry, bilberry contains anthocyanins as well as phenolic acids, which are credited with a majority of its health benefits. It’s similar in appearance to its close relative, the American blueberry.

What are anthocyanins?

Anthocyanins are considered flavonoids, which are naturally occurring pigments that give plant foods their red, blue, or purple hues and provide a variety of nutritional benefits. They’re commonly found in fruits, vegetables, and grains.

When compared to other berries — such as strawberries, cranberries, sour cherries, and raspberries — the bilberry possesses a higher concentration of anthocyanins.

The anthocyanin content of fresh bilberry can range from 300 to 700 mg per 100 g of the fruit.

What are phenolic acids?

Phenolic acids are the main micronutrients made by plants and are present in bilberry fruit and leaves.

These acids contain antioxidant-like compounds (compounds that help protect cells from oxidative stress) that may provide health benefits that can help support cellular health.

What Are the Benefits of Taking Bilberry Supplements?

We consulted Atlanta-area registered dietitians Johane Filemon MS, RDN, LD, CLT of Wonderfully Nutritious Solutions and Barbie Tucker, RD, LD, M.Ed. to get a breakdown of bilberry’s benefits and how to harness them.

Phytonutrients

“All plants and herbs have some health benefits ranging from added fiber, protein, vitamins, and minerals,” says Tucker. “But among the many benefits, bilberry is most known for the phytonutrients contained within it.”

Eye health

Additionally, a study of 281 Japanese office workers found those who received a 480 mg bilberry supplement per day over eight weeks experienced some reduction in eye fatigue caused by exposure to video display terminals.*

Are There Any Risks to Taking Bilberry Supplements?

According to the National Institutes of Health, bilberry is considered safe when consumed whole. Extracts of bilberry fruit have been safely used in research studies in amounts up to 160 mg per day for as long as six months, but little is known about their use during pregnancy or breastfeeding. Always check with your physician for additional information about side effects with any supplement.

Bilberry Nutrition

Bilberry joins the blueberry, cranberry, lingonberry, and huckleberry as fruits from the Vaccinium genus of shrubs. Just like its American cousin, the blueberry, bilberry contains fiber, as well as healthy nutrients like vitamin C, vitamin K, and manganese.

Serving amounts vary for bilberry, but include:

• 20 to 60 g of dried berries
• 160 to 480 mg of powdered extract

Both of the registered dietitians we consulted reiterated the importance of eating eight to 12 servings of fruits and vegetables daily.

Filemon points out that reducing the intake of saturated fats, while increasing the consumption of high-fiber foods like berries may have positive health implications.

Tucker adds, “Our whole bodies do not rely on just one or two nutrients for optimal health. Yes, our eyes may benefit from adding bilberries to our diet. But more importantly, they need a support system of nutrients to remain healthy throughout our lifetime.”

Where Can You Find Bilberry?

Finding fresh bilberry could be a bit of a challenge because it grows mainly in the hills of Europe and Asia. But you can find bilberry supplements online, at your local health food store, and many mainstream pharmacies and supermarkets.

Pro tip

Anytime you shop for a supplement, consider these questions: