Bilberry: Health Benefits, Dosage, Side Effects, and More
Scientific Name: Vaccinium myrtillus.
Common Names in English: Bilberry, European blueberry, Huckleberry, Whortleberry, Blaeberry, Wimberry, Winberry, Black whortles, French Names: Airelle, Brimbelle, Feuille de Myrtille (Bilberry Leaf), Fruit de Myrtille (Bilberry Fruit), Gueule Noire (Black Mouth, due to staining effect), Myrtille, Myrtille Européenne (European Bilberry), Raisin des Bois (Wild Grape), Spanish Name: Arándano. Read the full details about Bilberry from our best website in the USA, Clear Mind Haven.
Alternative spellings and variants: Bilberry Fruit, Bilberry Leaf, Black Whortles, Bleaberry, Burren Myrtle, Dwarf Bilberry, Blueberry, Dyeberry (Used as a natural dye), European Bilberry, European Wild Blueberry, Huckleberry, Hurtleberry, Mauret, Swedish Bilberry, Trackleberry, Whortleberry, Wineberry.
OVERVIEW
Bilberry is a small, dark blue fruit closely related to blueberries and cranberries. It grows wild in the forests of Europe, North America, and Asia. For centuries, people have used bilberries in herbal medicine because they contain anthocyanins, flavonoids, and antioxidants that provide many health benefits.
People eat bilberries fresh or use them to make jam, juices, and pies. They also come in powder, juice, and supplement form.
Although bilberries look like blueberries, they are not the same. Bilberries are smaller, darker, and have red or purple flesh inside, while blueberries are larger with light green flesh. Bilberries taste stronger and slightly tart, whereas blueberries are sweeter. Unlike farm-grown blueberries, bilberries grow wild in European forests.
Bilberries offer powerful nutrients that support overall health, making them a popular natural remedy for many health concerns.
USES AND HEALTH BENEFITS
- Boosts Immune system: Bilberries have antibacterial properties because they contain natural compounds that fight harmful bacteria. These compounds stop bacteria from growing and reduce infections in the body.
- Rich in Antioxidants: Bilberries protect the body with antioxidants, especially anthocyanins (which give them their deep blue colour). These antioxidants block free radicals, preventing cell damage and aging. Bilberries also reduce inflammation and help repair cells, keeping tissues and organs healthy.
- Good for Eye Health: Bilberries help improve vision by increasing blood flow to the eyes, keeping them healthy and reducing strain. They also strengthen the retina, helping the eyes adjust better in low light and reducing night blindness. Their antioxidants protect eye cells from damage and aging. Bilberries also reduce dryness and irritation, especially for people who use screens for long hours. They naturally support clear and healthy vision.
- Supports Heart Health: Bilberries help lower blood pressure by relaxing blood vessels. This allows blood to flow smoothly and reduces strain on the heart. Their antioxidants prevent damage to blood vessels and improve their flexibility. Bilberries also reduce inflammation, which keeps arteries clear and improves circulation.
- Supports Blood Sugar Control: Bilberries help regulate blood sugar levels by improving insulin sensitivity. They help the body use insulin more effectively, which lowers blood sugar levels. Their antioxidants reduce inflammation in the pancreas, the organ that produces insulin. Bilberries also slow down the digestion of carbohydrates, preventing sudden spikes in blood sugar. These effects make them beneficial for diabetics by keeping blood sugar levels stable and reducing the risk of complications.
SIDE EFFECTS
Bilberries are generally safe, but high doses may cause side effects. They can lower blood sugar too much, which may be risky for diabetics on medication. Since they improve blood circulation, they may increase the risk of bleeding, especially for those on blood thinners. Overconsumption may also cause digestive issues like diarrhea or stomach discomfort.
Common side effects include weight loss, muscle loss, fatigue, weakness, and loss of appetite, which may lead to wasting syndrome (cachexia). Some people may develop anemia or jaundice (yellowing of the skin and eyes). In animal studies, high doses have caused restlessness or hyperactivity.
Pregnant and breastfeeding women should consult a doctor before consuming bilberries in large amounts. If you notice any unusual symptoms, seek medical advice.
SPECIAL PRECAUTIONS AND WARNING
Bilberries are available in the form of fresh berries, capsules, extracts, juice, and dried powder. People eat them raw, use them in foods like jam and juice, or take them as supplements for health benefits.
Bilberries are generally safe, but high doses of supplements, extracts, or powders may cause side effects. They lower blood sugar, so diabetics should use them cautiously to avoid interactions with medication. They also improve blood circulation, which may increase bleeding risk for people on blood thinners or those with bleeding disorders. Pregnant and breastfeeding women should consult a doctor before using supplements. People preparing for surgery should stop taking bilberry supplements at least two weeks before, as they may affect blood clotting.
DOSAGE
There is no standard recommended dose for bilberry, but common dosages vary based on the form used.
- For dried bilberries, people typically consume 20 to 60 grams daily.
- For bilberry extract in capsules or tablets, a typical dose ranges from 40 to 100 mg per day.
- When using bilberry fruit, adults often take 160 to 240 mg daily for up to 6 months.
- Standardized extracts containing 120 to 160 mg of anthocyanins per day are commonly used for up to 6 months.
It’s important to remember that the right dose may depend on factors like age, weight, and health condition. Since bilberry extracts are often standardized for anthocyanins, the strength of the product will guide the appropriate dose. Always consult a healthcare provider for personalized advice on the best dosage and duration for your needs.
INTERACTIONS
Bilberries may have potential benefits for cancer and arthritis. Their high antioxidant content, especially anthocyanins, can help fight cancer by neutralizing free radicals, potentially reducing cancer cell growth. Some studies suggest bilberries may aid in preventing breast, colon, and liver cancers, but more research is needed.
Bilberry Interacts with Anti Arthritis Drugs
For arthritis, bilberries’ anti-inflammatory properties may help reduce joint inflammation, easing pain and stiffness. While they may support joint health, further studies are needed to confirm these benefits. Always consult a healthcare provider before using bilberries as part of treatment.
Bilberry Interacts with Cytochrome P450 Enzyme and Drug Metabolism
Bilberries can affect the liver’s ability to process certain medications, especially those broken down by an enzyme called CYP2E1. This may change how well medications work or increase the risk of side effects. Medications like acetaminophen (paracetamol) and some diabetes drugs are affected by this enzyme. If you’re taking any of these medicines, talk to your doctor before using bilberries.
Bilberry Interacts with Blood Thinners
Bilberries may increase the risk of bleeding, especially if taken alongside blood-thinning medications like warfarin or aspirin. They have natural compounds that can enhance blood circulation, which may interfere with blood clotting.
Bilberry Interacts with Diabetes Medications
Since bilberries help lower blood sugar, they can interact with diabetes medications, potentially leading to low blood sugar (hypoglycemia). People with diabetes should monitor their blood sugar closely if using bilberries alongside their medication.
Bilberry Interacts with Blood Pressure Medications
Bilberries may have a mild effect on lowering blood pressure. If you are on blood pressure medication, combining them with bilberries might enhance the blood pressure-lowering effect, which could lead to dizziness or fainting.
Bilberry Interacts with Anti-inflammatory Drugs
Bilberries have anti-inflammatory properties. Combining them with anti-inflammatory drugs may intensify the effects of these medications, leading to unwanted side effects.
Bilberry and Surgery
Bilberries can affect blood clotting. If you are scheduled for surgery, it’s recommended to stop taking bilberry supplements at least two weeks before, as they might increase the risk of bleeding during or after surgery.
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