About Blueberry
Blueberry (Vaccinium corymbosum/angustifolium) provides anthocyanins (primarily malvidin glycosides), chlorogenic acid, pterostilbene, quercetin, and other polyphenols. Strongest evidence: cognitive benefits in older adults with mild cognitive impairment — meta-analysis of 9 RCTs (513 participants) shows significant episodic memory improvement. Robust FMD improvement (+0.86–1.50%) in meta-analysis. Blood pressure and lipid effects NOT reliably demonstrated. Largest gold-standard metabolic trial (6 months, n=115, euglycemic clamp) was negative for insulin sensitivity. Anti-inflammatory effects require high doses (>=320 mg anthocyanins/day) in already-inflamed populations. Not the same as bilberry (V. myrtillus), which has ~6× anthocyanin concentration. Significant proportion of research funded by U.S. Highbush Blueberry Council (industry body). Exceptionally safe — no serious adverse events at any dose. No established RDA/UL.
What Blueberry supports
- Supports memory and cognitive function in older adults with mild cognitive impairment (meta-analysis of 9 RCTs)
- Improves endothelial function (FMD +0.86–1.50% in meta-analysis)
- Broad polyphenol profile provides antioxidant support beyond anthocyanins alone
How much Blueberry to take
Clinical studies typically use 200–1000 mg of Blueberry. For extracts/concentrates: 200–500 mg/day. For freeze-dried powder: 5.5–26 g/day. Most RCTs used equivalents of ~1 cup (150 g) fresh blueberries. ThinkBlue studies found 222 mg effective for acute cognitive effects. Higher anthocyanin content correlates with better outcomes.
- Effective range
- 200–1000 mg
Clinical evidence
Moderate clinical evidence. Meta-analysis of 9 trials (513 participants) shows significant memory improvement in older adults
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