Is Blackcurrant Good for Your Blood?

December 3, 2025 •

4 min read

According to the UK's BBC Food, blackcurrants contain over four times the Vitamin C of oranges and are packed with antioxidants. This dense nutritional profile leads many to wonder: is blackcurrant good for your blood, and if so, how does it benefit cardiovascular health?

Quick Summary

Blackcurrants are rich in anthocyanins and other antioxidants that support healthy blood circulation, blood vessel function, and potentially lower blood pressure. Their high vitamin C content also aids in maintaining blood vessel integrity, though more research is needed on some long-term effects.

Key Points

Supports Vascular Function: Blackcurrant anthocyanins help blood vessels relax and increase flexibility, leading to better overall circulation.
Rich in Antioxidants: High levels of anthocyanins and vitamin C fight oxidative stress, which can damage blood vessels and contribute to chronic diseases.
May Aid Blood Pressure Management: Some studies, particularly on extracts in older adults, show blackcurrants can help lower blood pressure, though more definitive research is needed.
Enhances Iron Absorption: The massive amount of vitamin C in blackcurrants improves the body's ability to absorb iron, which is crucial for red blood cell production.
Contains Anti-Inflammatory Properties: Blackcurrant seed oil contains GLA, an omega-6 fatty acid known for reducing inflammation that can harm vascular health over time.
Beneficial for Sedentary Lifestyles: Studies have shown that blackcurrant extract can help maintain peripheral blood flow during extended periods of sitting, which is a boon for sedentary individuals.
Improves Blood Flow: Anthocyanins promote the widening of blood vessels (vasodilation), which facilitates more efficient blood flow throughout the body.

The Powerful Role of Anthocyanins in Blood Health

Blackcurrants are a nutritional powerhouse, but their most significant impact on blood health comes from a specific type of flavonoid called anthocyanins. These are the compounds responsible for the berries' deep purple color and act as potent antioxidants. The primary mechanism through which these anthocyanins benefit the blood is by promoting vasodilation, which is the widening of blood vessels. By helping arteries become more flexible, blood flow throughout the body improves, supporting various areas of health from the heart to cognitive function.

Supporting Healthy Blood Vessel Function

Maintaining healthy blood vessel function is crucial for overall cardiovascular health. Anthocyanins in blackcurrants contribute to this by assisting the body in producing healthy levels of nitric oxide. Nitric oxide is a key molecule that signals the smooth muscles surrounding blood vessels to relax, which improves circulation during both exercise and rest. This effect has been documented in several studies, including one involving elderly individuals where a blackcurrant extract reduced the stiffness of blood vessels after just seven days of supplementation. This improved elasticity is a significant factor in maintaining healthy blood pressure over time.

The Impact on Blood Pressure and Circulation

High blood pressure is a major risk factor for heart disease and stroke. While research is ongoing, some studies suggest that supplementing with blackcurrant extract may help lower both systolic and diastolic blood pressure, particularly in older adults with pre-hypertension or hypertension. However, it's important to note that a meta-analysis of four clinical trials found no significant overall reduction in blood pressure with blackcurrant consumption, highlighting the need for more conclusive research. What is consistently demonstrated is the berry's ability to support microcirculation and maintain peripheral blood flow, a particular benefit for those with sedentary lifestyles or mobility issues.

The Role of Other Nutrients in Blackcurrant

Beyond anthocyanins, blackcurrants offer a wealth of other nutrients that contribute positively to blood health. These include:

Vitamin C: Blackcurrants are an exceptional source of vitamin C, containing several times more than oranges. This vitamin is vital for the normal formation of collagen, a protein essential for the structural integrity and normal function of blood vessels. It also acts as an antioxidant, protecting cells from oxidative stress.
Iron: These berries contain a good amount of iron, a mineral necessary for the production of red blood cells and hemoglobin. Iron-deficiency anemia can cause fatigue, and consuming iron-rich foods like blackcurrants can help ward off this condition. The high vitamin C content further enhances the body's absorption of this plant-based iron.
Gamma-linolenic acid (GLA): Found in blackcurrant seed oil, GLA is an omega-6 fatty acid with anti-inflammatory properties. Inflammation can damage blood vessels over time, so GLA's effects can contribute to long-term vascular health.

A Comparative Look: Blackcurrants vs. Other Blood-Friendly Foods


Feature	Blackcurrant	Beetroot	Leafy Greens	Oily Fish	Citrus Fruits
Key Benefit for Blood	Improves blood vessel elasticity and circulation via anthocyanins.	Improves blood flow and oxygen delivery via nitrates.	Boosts hemoglobin levels via iron and folate.	Reduces inflammation and supports circulation via Omega-3s.	Enhances iron absorption and protects blood vessels via Vitamin C.
Primary Nutrient	Anthocyanins, Vitamin C.	Nitrates.	Iron, Folate.	Omega-3 Fatty Acids.	Vitamin C.
Key Precaution	May slow blood clotting, avoid if on blood thinners.	High in oxalates, use caution with kidney issues.	Some leafy greens (like spinach) contain oxalates.	Mercury risk with some fish species.	High acidity may cause dental erosion.

How to Incorporate Blackcurrants into Your Diet

There are numerous ways to add blackcurrants to your meals to reap their potential blood health benefits:

Add fresh or frozen berries to your morning cereal, oatmeal, or yogurt for a nutritious boost.
Blend them into smoothies with other fruits and leafy greens for a potent health drink.
Make your own jams or jellies, taking advantage of the fruit's natural pectin and high acid content.
Use blackcurrant powder or extracts as a supplement, as these often contain concentrated levels of beneficial compounds.
Brew blackcurrant leaf tea or use blackcurrant juice to create healthful infusions.

Conclusion: A Beneficial Addition for Vascular Support

So, is blackcurrant good for your blood? Based on current research, the answer is a resounding yes. The fruit's rich content of anthocyanins and vitamin C actively works to support the health and function of your blood vessels, which in turn promotes healthy blood circulation and may help manage blood pressure. While it is not a cure-all, incorporating blackcurrants into a balanced diet can be a valuable strategy for boosting overall vascular wellness. It is essential, however, for individuals on blood-thinning medication to consult with a healthcare provider before increasing their blackcurrant intake due to its potential to slow blood clotting. For most, this tart and nutrient-dense berry is a delicious way to support a healthy heart and robust circulatory system.

Disclaimer: The information provided in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult a healthcare professional before making any decisions related to your health or treatment.

Frequently Asked Questions

Some studies have shown that blackcurrant extract can help lower blood pressure, especially in older adults with pre-hypertension or hypertension, by relaxing blood vessels. However, overall research on the general population is not yet conclusive.

For most people, blackcurrants are safe. However, due to its content of GLA, blackcurrant supplements may slow blood clotting. Therefore, individuals on blood-thinning medications or with bleeding disorders should consult a doctor before taking supplements.

Anthocyanins are powerful antioxidants that promote vasodilation, which is the widening of blood vessels. This improves blood flow by making arteries more flexible, supporting the entire cardiovascular system.

Yes, blackcurrants can be beneficial for anemia due to their notable iron content and exceptionally high vitamin C levels. The vitamin C significantly enhances the body's absorption of plant-based iron.

Yes, blackcurrants contain gamma-linolenic acid (GLA) in their seed oil, an omega-6 fatty acid known for its anti-inflammatory effects. This helps combat inflammation that can cause damage to blood vessels.

Blackcurrant extracts and supplements often contain concentrated levels of active compounds like anthocyanins. While fresh fruit provides a complete nutritional profile, including fiber, supplements can offer a higher, more consistent dose of specific compounds. The best choice depends on individual health goals and should be discussed with a doctor.

You can incorporate blackcurrants into your diet by adding fresh or frozen berries to smoothies, yogurt, and oatmeal. Juices, jams, and blackcurrant extract powders are also widely available options.