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
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
200–1000
mg
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.
Clinical evidence
Moderate clinical evidence. Meta-analysis of 9 trials (513 participants) shows significant memory improvement in older adults
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