What benefits does bilberry have for your health?

November 3, 2025 •

4 min read

Bilberry, scientifically known as Vaccinium myrtillus, has a long history in European folk medicine, with lore suggesting its use by WWII pilots to improve night vision. Today, extensive research supports a wide range of benefits that bilberry has, primarily linked to its high concentration of powerful antioxidants called anthocyanins. These compounds protect the body from oxidative stress and inflammation, contributing to numerous health advantages.

Quick Summary

An exploration of bilberry's documented health benefits, focusing on its potent antioxidant properties and key applications for eye and cardiovascular health. It also details the science behind its anti-inflammatory effects and potential interactions.

Key Points

Eye Health: Bilberry contains anthocyanins that can improve night vision, reduce eye strain, and protect against conditions like AMD and cataracts.
Antioxidant Power: Rich in flavonoids and anthocyanins, bilberry acts as a potent antioxidant, neutralizing free radicals and fighting cellular damage throughout the body.
Circulatory Support: The berry helps strengthen and improve the function of blood vessels and capillaries, which aids in circulation and can help with conditions like varicose veins.
Anti-inflammatory Effects: Its compounds combat chronic inflammation, a root cause of many diseases, contributing to overall health and well-being.
Blood Sugar Regulation: Research indicates bilberry may improve insulin sensitivity and help regulate blood sugar levels, beneficial for managing metabolic syndrome and diabetes.
Cognitive Protection: Emerging evidence suggests that bilberry may offer neuroprotective benefits, helping to preserve cognitive function and memory by fighting oxidative stress.
Kidney and Digestive Health: Due to its antioxidant effects, bilberry can protect kidney tissue, while its tannins can soothe gastrointestinal issues like diarrhea.

Bilberries, also known as European blueberries, are small, dark berries native to Northern Europe, but they differ from American blueberries with a darker hue and richer anthocyanin content. These flavonoids are the primary source of the plant's health-promoting properties, acting as potent antioxidants that help neutralize free radicals and combat oxidative stress throughout the body.

Improved Eye Health and Vision

One of the most well-known benefits of bilberry is its positive impact on vision and ocular health. The anthocyanins are believed to improve night vision by supporting the regeneration of rhodopsin, a pigment in the retina that helps the eyes adapt to changes in light. Moreover, these compounds are thought to improve overall visual acuity and reduce eye strain, which is particularly beneficial for those who spend long hours in front of screens.

Protecting Against Age-Related Eye Conditions

The antioxidant properties of bilberry also play a crucial role in protecting the eyes from damage that can lead to age-related macular degeneration (AMD) and cataracts. By reducing oxidative stress and improving blood flow to the eyes, bilberry helps maintain the health of delicate ocular tissues. Some studies have also suggested that bilberry can aid in alleviating symptoms of dry eye syndrome.

Enhanced Cardiovascular and Circulatory Health

The anthocyanins and other bioactive compounds in bilberries can have a significant positive impact on the cardiovascular system. By strengthening the walls of blood vessels, especially the tiny capillaries, bilberry can improve microcirculation throughout the body.

Fighting Varicose Veins and Venous Insufficiency

Bilberry's ability to strengthen capillary walls is a key reason it is often recommended for conditions like chronic venous insufficiency (CVI), which is related to varicose veins. By improving the tone and function of the vein walls, bilberry extract can help reduce symptoms such as leg swelling and heaviness.

Promoting Overall Heart Health

In addition to its effects on circulation, bilberry can also help regulate blood pressure and improve cholesterol levels. Studies have shown that the anti-inflammatory and antioxidant properties of bilberry can protect the cardiovascular system from damage, thereby lowering the risk of heart disease and stroke.

Anti-Inflammatory and Antioxidant Power

Inflammation is a natural response, but chronic, low-grade inflammation is a contributing factor to many diseases. Bilberry's potent anthocyanins possess powerful anti-inflammatory effects by inhibiting the activation of pro-inflammatory factors. This ability to tame inflammation is one of the foundational benefits of bilberry.

Other Notable Benefits

Beyond its well-researched effects on eyes and circulation, bilberry shows potential in several other areas:

Blood Sugar Regulation: Bilberry extract may help improve insulin sensitivity and lower blood sugar levels, making it potentially beneficial for individuals with diabetes or metabolic syndrome.
Cognitive Function: Emerging evidence suggests that bilberry may have neuroprotective effects, protecting brain neurons from oxidative damage and inflammation, which could improve memory and learning abilities.
Digestive Health: The tannins in bilberries can act as astringents, which may help soothe the gastrointestinal tract and address issues like diarrhea.
Kidney Health: Due to its antioxidant effects, bilberry may protect the kidneys from damage by normalizing factors like creatinine and blood urea.

Comparison: Bilberry vs. Blueberry

To fully appreciate the unique properties of bilberry, it is helpful to compare it to its close relative, the American blueberry. While both are excellent sources of antioxidants, bilberry's distinct composition gives it certain specialized advantages.


Feature	Bilberry (Vaccinium myrtillus)	American Blueberry (Vaccinium corymbosum)
Appearance	Smaller, darker, often black-purple; contains more seeds.	Larger, lighter blue with a powdery bloom; fewer seeds.
Anthocyanin Content	Significantly higher concentration, especially in the skin and pulp.	Contains anthocyanins, but at lower concentrations overall.
Traditional Use	Renowned for eye health, improved circulation, and gastrointestinal support.	Valued for general nutrition, but lacks specific traditional use for eye conditions.
Primary Benefits	Stronger vascular and eye-specific effects due to concentrated anthocyanins.	Broad antioxidant and general health benefits; less potent for specific microvascular issues.

Conclusion: Incorporating Bilberry into Your Diet

The benefits that bilberry has for your health are extensive, particularly in supporting vision, circulation, and combating inflammation. While it is a nutritional powerhouse, it should be a complement to, not a replacement for, a balanced diet and regular exercise. Bilberries can be consumed fresh, dried, or in concentrated extract form. As with any supplement, consulting a healthcare professional is wise, especially if you have underlying medical conditions or are taking other medications. For those seeking a potent source of natural antioxidants to enhance their overall well-being, bilberry offers a compelling option rooted in a rich history of traditional and emerging scientific support.

Explore the latest bilberry research and scientific findings on NCBI

How to Choose Bilberry Supplements

When selecting a bilberry supplement, consider one that is standardized to a certain percentage of anthocyanins. This ensures a consistent level of the active compounds responsible for the health benefits. Extracts are often more potent than powders, but the ideal form depends on your specific health goals.

Potential Drug Interactions

While generally safe for most, bilberry can interact with certain medications. It may enhance the effect of blood-thinning medications, such as warfarin, increasing the risk of bleeding. It may also interact with diabetes medications, potentially causing blood sugar levels to drop too low. Always speak to your doctor before starting bilberry, particularly before surgery.

Frequently Asked Questions

The anthocyanins in bilberry are potent antioxidants that protect retinal cells from oxidative damage, improve microcirculation to the eyes, and enhance the regeneration of rhodopsin, a pigment essential for night vision.

Bilberry has been traditionally used to help with circulation problems, including chronic venous insufficiency and varicose veins. The anthocyanins are believed to strengthen capillary walls and reduce inflammation, which can alleviate symptoms like leg swelling.

While related, bilberries and American blueberries have key differences. Bilberries are smaller, darker, and have a higher concentration of anthocyanins, particularly throughout the pulp, giving them more potent vascular and eye-health benefits.

Bilberry fruit is generally considered safe in normal food amounts. Side effects from supplements are typically mild, such as nausea or abdominal discomfort. However, high doses of the leaf can be toxic, and it can interact with blood-thinning or diabetes medications.

Yes, some research suggests that bilberry extract may help regulate blood sugar levels by improving insulin sensitivity. However, this also means it can cause blood sugar to drop too low, especially when combined with diabetes medications, so monitoring is essential.

Bilberries can be eaten fresh or dried, added to smoothies, baked goods, or made into jams, similar to how one would use blueberries. Supplements in the form of extracts or capsules are also widely available and often standardized for anthocyanin content.

There is not enough reliable information to confirm the safety of medicinal doses of bilberry during pregnancy or breastfeeding. It is best for pregnant or breastfeeding women to stick to small, food-based amounts or consult a healthcare provider before using supplements.