Blueberry

    Researchedby:
    Kamal Patel
    Last Updated: October 13, 2024

    Blueberries are a fruit that contain a lot of molecules called anthocyanins. These antioxidant compounds are often supplemented for their ability to improve cognition.

    Blueberry is most often used for Brain Health. The Examine Database covers Metabolic Health, General Cardiovascular Health, and 13 other conditions and goals.

    422 participants in 13 trials and 1 meta-analysis

    Summary

    Blueberries are a small, blue-purple fruit that belong to the genus vaccinium, which also includes cranberries and bilberries.

    Blueberries are a popular food and frequently supplemented. The antioxidant and anthocyanin content of blueberries makes them particularly effective at reducing cognitive decline, supporting cardiovascular health, protecting the liver, and reducing liver fat buildup.

    Blueberries may also have a potential nootropic effect. They have been found to improve cognition in people undergoing cognitive decline, but there is also some rodent evidence that suggests blueberries can improve cognition in healthy young people as well. They may also have a role to play in promoting the growth of nervous tissue and reducing neurological inflammation.

    Blueberries can be eaten or supplemented through blueberry powder. Isolated anthocyanins are also an effective supplement. Blueberries are both a food product and dietary supplement.

    What are other names for Blueberry

    Note that Blueberry is also known as:
    • Blueberries
    • Blue berries

    Dosage information

    Blueberries can be supplemented through a blueberry extract, isolated anthocyanins, or frozen or fresh blueberries.

    For dried blueberry powder, 5.5 g is the minimum likely effective dose for brain health and cardiovascular health, with higher doses possibly being more effective, though it is not clear. Future updates may reveal an optimal dose. For isolated anthocyanin supplementation, 500 mg may be effective, though there are other beneficial substances in blueberries that will not be present. The minimum likely effective dose for blueberry extract translates to approximately 60 g of fresh berries.

    Blueberries should be eaten or supplemented daily. They are best stored in cold environments, like a refrigerator. Blanching blueberries is known to increase anthocyanin bioavailability, but excessive heat treatment or exposure will degrade the anthocyanin content.

    Examine Database: Blueberry

    Research FeedRead all studies

    Research Breakdown

    Examine Database References

    1. Oxidative Stress Biomarkers - McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SREffect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damageJ Int Soc Sports Nutr.(2012 Jul 11)
    2. NF-kB Activity - Lisa S McAnulty, David C Nieman, Charles L Dumke, Lesli A Shooter, Dru A Henson, Alan C Utter, Ginger Milne, Steven R McAnultyEffect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of runningAppl Physiol Nutr Metab.(2011 Dec)
    3. C-Reactive Protein (CRP) - Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WTBioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and womenJ Nutr.(2010 Oct)
    4. Heart Rate - Del Bo C, Riso P, Campolo J, Møller P, Loft S, Klimis-Zacas D, Brambilla A, Rizzolo A, Porrini MA single portion of blueberry (Vaccinium corymbosum L) improves protection against DNA damage but not vascular function in healthy male volunteersNutr Res.(2013 Mar)
    5. DNA Damage - Riso P, Klimis-Zacas D, Del Bo' C, Martini D, Campolo J, Vendrame S, Møller P, Loft S, De Maria R, Porrini MEffect of a wild blueberry (Vaccinium angustifolium) drink intervention on markers of oxidative stress, inflammation and endothelial function in humans with cardiovascular risk factorsEur J Nutr.(2013 Apr)
    6. Blood glucose - Blacker BC, Snyder SM, Eggett DL, Parker TLConsumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidationBr J Nutr.(2013 May)
    7. Blood glucose - Clegg ME, Pratt M, Meade CM, Henry CJThe addition of raspberries and blueberries to a starch-based food does not alter the glycaemic responseBr J Nutr.(2011 Aug)
    8. Blood glucose - Colin D Kay, Bruce J HolubThe effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjectsBr J Nutr.(2002 Oct)
    9. DNA Damage - Wilms LC, Boots AW, de Boer VC, Maas LM, Pachen DM, Gottschalk RW, Ketelslegers HB, Godschalk RW, Haenen GR, van Schooten FJ, Kleinjans JCImpact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteersCarcinogenesis.(2007 Aug)
    10. Adiponectin - Arpita Basu, Mei Du, Misti J Leyva, Karah Sanchez, Nancy M Betts, Mingyuan Wu, Christopher E Aston, Timothy J LyonsBlueberries decrease cardiovascular risk factors in obese men and women with metabolic syndromeJ Nutr.(2010 Sep)
    11. Nitric Oxide - Johnson SA, Figueroa A, Navaei N, Wong A, Kalfon R, Ormsbee LT, Feresin RG, Elam ML, Hooshmand S, Payton ME, Arjmandi BHDaily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trialJ Acad Nutr Diet.(2015 Mar)
    12. Cognitive Decline - Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JABlueberry supplementation improves memory in older adultsJ Agric Food Chem.(2010 Apr 14)