Enter your email and we'll keep you on top of the latest nutrition research, supplement myths, and more. Shukitt-Hale B, Bielinski DF, Lau FC, Willis LM, Carey AN, Joseph JA. Interestingly, photobleaching recovery effects occurred with daily doses of either 7 or 346mg blueberry anthocyanins and after both 3 and 12 wk of intake. Tan, L., Yang, H., Pang, W., Li, H., Liu, W., Sun, S., & Jiang, Y. Casadesus G, Shukitt-Hale B, Stellwagen HM, Zhu X, Lee H-G, Smith MA, Joseph JA. You will be notified when any significant update is made. We will not share your details with any 3rd parties. Action mechanism and cardiovascular effect of anthocyanins: a systematic review of animal and human studies. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. A pilot study, Two-year randomized, placebo-controlled study of black currant anthocyanins on visual field in glaucoma, Effects of Black currant anthocyanins on intraocular pressure in healthy volunteers and patients with glaucoma. Cognitive performance in elderly adults improved after 12 wk of daily intake of blueberry (94) or Concord grape (95) juice. 2018;59(11):1816-1828. doi:10.1080/10408398.2018.1430019, Stull AJ, Cash KC, Champagne CM, et al. dietitians, physicians, and pharmacists. Nutritional Neuroscience, 19(1), 32-42. J Hum Hypertens. European journal of nutrition, 52(3), 949-961. Prediabetes and T2DM affect ~100 million adults in the United States (68). Department of Human Ecology, University of Maryland Eastern Shore, Princess Anne, MD, USA, 6 Detecting cognitive benefits of blueberries in healthy children could be facilitated by tasks that involve a greater cognitive demand (102). And where there is substantial clinical evidence showing blueberry-related improvements in cognition and brain function, there is relatively little epidemiological evidence on anthocyanins in this area. Bilberry extract (1%) mitigated RGC damage in vitro during oxidative conditions created with 3-(4-morpholinyl) sydnonimine hydrochloride (156). DeFuria J, Bennett G, Strissel KJ, Perfield JW 2nd, Milbury PE, Greenberg AS, Obin MS. Dietary blueberry attenuates whole-body insulin resistance in high fat-fed mice by reducing adipocyte death and its inflammatory sequelae. The percentage loss of blueberry anthocyanins during 18C storage was 12% after 10 mo of storage (181). Blueberry extract is sourced from either cultivated highbush blueberries or the smaller wild lowbush blueberries. Fracassetti D, DelBo C, Simonetti P, Gardana C, Klimis-Zacas D. Effect of time and storage temperature on anthocyanin decay and antioxidant activity in wild blueberry (Vaccinium angustifolium) powder. Other classes of flavonoids found in blueberries include proanthocyanidins (15, 16) and flavonols (17, 18). We are 100% backed by science. Several studies document a potential role for flavonoids to improve retinal photoreceptor sensitivity in vitro by affecting the rate of rhodopsin regeneration (166, 175177), or by modulating the inhibition of downstream G proteins involved in the phototransduction cascade (178, 179), or by downregulating retinoid-binding proteins (163). By sharing your email address, you are agreeing to receive email marketing communications from Heights from time to time. Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Khurana, S., Venkataraman, K., Hollingsworth, A., Piche, M., & Tai, T. C. (2013). These kinds of improvements reflected better executive ability (97). For example, whereas there is abundant epidemiological evidence for the cardioprotective effects of blueberries and anthocyanins, epidemiological evidence for blueberry or anthocyanin benefits in human vision is lacking. Wedick NM, Pan A, Cassidy A, Rimm EB, Sampson L, Rosner B, Willett W, Hu FB, Sun Q, vanDam RM. Blueberry supplementation correlated with increases in hippocampal cAMP response elementbinding protein phosphorylation and concentrations of brain-derived neurotrophic factor and improved performance in spatial working memory tasks of old animals (115). However, it is widely agreed that the regular consumption of tasty, ripe blueberries can be unconditionally recommended. Klimis-Zacasa D, Vendramea S, Kristob AS. Greater blueberry and anthocyanin intake is associated with less weight gain during aging (4345) and therefore would support reduced T2DM risk. American Heart Association. 2017;9(2). In clinical research on blueberries, subjects most often have some CVD risk (e.g., metabolic syndrome markers, T2DM). The outer segment of the retinal photo-receptor cell is rich in photopigments (opsin and 11-cis retinol) imbedded in membranes rich in polyunsaturated fatty acids which are constantly being renewed (120), thereby creating very favorable conditions for oxidative stress (121). A meta-analysis of data from 3 US cohorts associated T2DM risk reduction with higher intake of anthocyanins (RR: 0.85, 95% CI: 0.800.91) and berry fruits (RR: 0.82, 95% CI: 0.760.89) (71). Lacombe A, Li RW, Klimis-Zacas D, Kristo AS, Tadepalli S, Krauss E, Young R, Wu VCH. Effects of acute blueberry flavonoids on mood in children and young adults. Similar benefits were observed in a trial in patients medicated for open-angle glaucoma, who received 25mg anthocyanin daily for 2 y (132). 
Several but not all biomarkers of glucose metabolism were normalized by blueberry intake in obese Zucker rats (84). Blueberry component pterostilbene protects corneal epithelial cells from inflammation via anti-oxidative pathway. Blueberries should be eaten or supplemented daily. Anhe FF, Roy D, Pilon G, Dudonne S, Matamoros S, Varin TV, Garofalo C, Moine Q, Desjardins Y, Levy E et al A polyphenol-rich cranberry extract protects from diet-induced obesity, insulin resistance and intestinal inflammation in association with increased Akkermansia spp. Devore E, Kang HJ, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Habitual intake of flavonoid subclasses and incident hypertension in adults. Work or live in an environment that exposes you to higher rates of environmental pollution (e.g., living in an urban environment, or working in a job that exposes you to a lot of chemicals or fumes). At Examine, our incentives line up with yours getting unbiased information. The cytoplasmic rhodopsin-protein interface: potential for drug discovery. Khalid S, Barfoot KL, May G, et al. Cassidy A, Rimm EB, O'Reilly J, Logroscino G, Kay C, Chiuve SE, Rexrode KM. Everything is manufactured in small batches. Wu X, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL. The detection was associated with enhanced perfusion in regions mediating cognitive function (98). Statistical techniques such as covariate control and difference scores can help to identify the effects of phytochemicals like anthocyanins amid uncontrolled interindividual variation in factors such as cognitive capability, phase 2 metabolism, and intestinal microflora. Cookies collect information about your preferences and your device and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Prior RL, Wu X, Gu L, Hager TJ, Hager A, Howard LR. Research shows that anthocyanins may even have neuroprotective benefits in the brain, protecting your brain from toxins, inflammation and cellular injury. This product is not designed to replace a varied and balanced diet. Epidemiological studies associate regular, moderate intake of blueberries and/or anthocyanins with reduced risk of cardiovascular disease, death, and type 2 diabetes, and with improved weight maintenance and neuroprotection. Notably, biomarkers of cardiometabolic dysfunction are associated with risk for vascular and Alzheimer-type dementia in late life (92, 93), which may be related to the mitigation of neuroinflammation. Obese hyperglycemic mice that consumed blueberry powder that was sorbed and concentrated on defatted soybean flour had improved oral glucose tolerance and fasting glucose concentration, compared to controls (83). Ma L, Sun Z, Zeng Y, Luo M, Yang J. Molecular mechanism and health role of functional ingredients in blueberry for chronic disease in human beings. In this study, the twin with the higher blueberry intake had a lower fat mass ratio than the co-twin (45). Click here Also make sure that you read the entire ingredients list. However, fiber is removed during the extraction process. No significant alterations in cell adhesion factors (sCAM-1 and vCAM-1), Exercise-induced changes in cortisol are not influence by blueberry supplementation. It meets many common dietary and lifestyle practices: It's gluten-free, 100% plant-based, allergen-free and contains absolutely zero GMOs, contaminants, fillers or colourants. The intake of even moderate amounts of blueberries (approximately one-third cup) and anthocyanins (<50mg) daily is associated with disease risk reduction (24, 69). Interspecific variation in anthocyanins, phenolics, and antioxidant capacity among genotypes of highbush and lowbush blueberries (Vaccinium section cyanococcus spp.). In studies using light-induced retinal photoreceptor degeneration, which is a widely used model of human retinal dystrophies (147), neuroprotection by blueberry species was convincingly documented with both long-term (535 d) (148, 149) and short-term (272 h) (149153) prophylactic treatments with daily anthocyanin doses between 10 and 500mg. Retinal inflammation, which is a hallmark of many ocular pathologies, was mitigated in mice fed bilberry extract (500mg/kg BW) for 4 d after inflammation was induced by intraperitoneal injection of LPS (154). (The inner lining of the small arteries, the endothelium, is involved in many vital functions in the bodyincluding regulating blood pressure.). Williams CM, ElMohsen MA, Vauzour D, Rendeiro C, Butler LT, Ellis JA, Whiteman M, Spencer JPE. No significant influence on weight when taken as a daily supplement in obese individuals. Andres-Lacueva C, Shukitt-Hale B, Galli RL, Jauregui O, Lamuela-Raventos RM, Joseph JA. In a study published in the European Journal of Nutrition, for instance, people between the ages of 60 and 75 consumed either freeze-dried blueberry or a placebo for 90 days. Participants completed tests on cognition, balance, and gait at the beginning and again at days 45 and 90. In these observational analyses, anthocyanins often provide benefits over and above other plant food phytochemicals, including other flavonoids (26). Stebbins NB, Howard LR, Prior RL, Brownmiller C, Liyanage R, Lay J, Yang X, Qian S. Ascorbic acid-catalyzed degradation of cyanidin-3-O--glucoside: Proposed mechanism and identification of a novel hydroxylated product, Mechanism of browning in fresh highbush blueberry fruit (Vaccinium corymbosum L). Can the Tiny Blue Bilberry Boost Your Well-Being? Asthma and Allergy Foundation of America. Effects of Rubus coreanus extract on visual processes in bullfrog's eye. Neural regeneration research, 9(16), 1557. ournal of Alzheimer's Disease, 56(2), 629-640. Enhanced neural activation with blueberry supplementation in mild cognitive impairment. Associating the in vivo metabolites of anthocyanins with health outcomes has been difficult. Bertoia ML, Rimm EB, Mukamal KJ, Hu FB, Willett WC, Cassidy A. Dietary flavonoid intake and weight maintenance: three prospective cohorts of 124,086 US men and women followed for up to 24 years. berry antioxidants could take up to 2.5 years. Understand the whole body of nutrition and supplement evidence at a glance. 
Blueberries are one of the richest sources of anthocyanins among common fruits (1012) (Table 1). Both prediabetes and T2DM are characterized by poor response to insulin stimulation (i.e., insulin resistance) leading to inefficient glucose uptake and metabolism in insulin-sensitive tissues (69). Carcinogenesis, 28(8), 1800-1806. Due to the catabolic action of gastrointestinal microflora on anthocyanins and other food polyphenolics, phenolic acid products are very abundant in the large intestine (30). Cold storage of blueberry (Vaccinium spp.) https://examine.com/supplements/blueberry/, 20112022 Examine.com Inc. | Examine is a trademark of Examine.com Inc. | Privacy | Terms of Service | Disclaimer | About Us | Contact Us. each outcome. The site is secure. In a study where Zucker fatty rats were fed a high-fat (45%) or low-fat (10%) diet, after 12 wk rats receiving a high-fat diet plus 2% blueberries and those fed a low-fat diet had better metabolic markers than mice fed a high-fat diet without blueberries. In this study, a clinically relevant improvement in vascular modulation, measured using pulse wave velocity, was associated with greater anthocyanin intake (6). Functional aspects. Ragweed pollen allergy. Blueberry phytochemicals may affect gastrointestinal microflora and contribute to host health. Among 6 classes of flavonoids, a higher anthocyanin intake had the strongest association with less weight gain (0.1kg per 10mg anthocyanins) in a study of 124,000 individuals (44). J Agric Food Chem. In subjects with metabolic syndrome, vascular endothelial function was improved although blood pressure was unaffected by blueberry intake for 6 wk (52). Anthocyanin metabolites are abundant and persistent in human urine. Accessibility Blueberries can be processed into shelf-stable products (e.g., canned fruit, juices, and preserves); however, processing can lead to changes in the phytochemical profile. Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Lee J, Lee HK, Kim CY, Hong YJ, Choe CM, You TW, Seong GJ. Lajous M, Rossignol E, Fagherazzi G, Perquier F, Scalbert A, Clavel-Chapelon F, Boutron-Ruault M-C. Flavonoid intake and incident hypertension in women. Greater anthocyanin intake was associated with 39% lower fat mass and less central adiposity in healthy female twins (n=2734) (45) based on body composition assessment using DXA (46). A weekly dose of braincare, straight to your inbox. May affect brachial-ankle measures of stiffness, but does not affect carotid-femoral stiffness. Age-related toxicity of amyloid-beta associated with increased pERK and pCREB in primary hippocampal neurons: reversal by blueberry extract. Kalt W, Ryan DAJ, Duy JC, Prior RL, Ehlenfeldt MK, VanderKloet SP. Despite the reduction in muscle damage and increased rate of recovery, there are no significant changes in subjective muscle soreness, Blueberries do not appear to significantly influence nitric oxide metabolism, No significant changes in TNF-alpha concentrations. Kalt W, Hanneken A, Milbury P, Tremblay F. Recent research on polyphenolics in vision and eye health. In pigs fed diets containing 0%, 1%, 2%, or 4% (w/w) blueberries, anthocyanins were detected in the whole eye in a dose-dependent manner (127). Fresh blueberries are delicate and often processed soon after harvest to preserve them. This accounts for 14% of the recommended daily intake of fiber based on a 2,000-calorie-a-day diet. If your diet is already lacking in fiber, whole blueberries may be better for you. Anthocyanins, and .css-1alpqi5{box-sizing:border-box;margin:0;min-width:0;cursor:pointer;color:var(--theme-ui-colors-primary);padding-bottom:2px;-webkit-text-decoration:underline;text-decoration:underline;text-underline-offset:.25em;text-decoration-thickness:1px;font-weight:500;cursor:pointer;color:var(--theme-ui-colors-primary);padding-bottom:2px;-webkit-text-decoration:underline;text-decoration:underline;text-underline-offset:.25em;text-decoration-thickness:1px;font-weight:500;}.css-1alpqi5:hover{color:var(--theme-ui-colors-blue-300);}.css-1alpqi5:active{color:var(--theme-ui-colors-blue-900);}.css-1alpqi5:focus{outline:0;box-shadow:0px 0px 0px 3px var(--theme-ui-colors-focus);}.css-1alpqi5:focus-visible{outline:0;box-shadow:0px 0px 0px 3px var(--theme-ui-colors-focus);}.css-1alpqi5:focus:not(:focus-visible){box-shadow:none;}.css-1alpqi5:hover{color:var(--theme-ui-colors-blue-300);}.css-1alpqi5:active{color:var(--theme-ui-colors-blue-900);}.css-1alpqi5:focus{outline:0;box-shadow:0px 0px 0px 3px var(--theme-ui-colors-focus);}.css-1alpqi5:focus-visible{outline:0;box-shadow:0px 0px 0px 3px var(--theme-ui-colors-focus);}.css-1alpqi5:focus:not(:focus-visible){box-shadow:none;}flavonoids in general, can also play a role in general neurobiology, including neurogenesis (the process of growing new neurons) and cell signalling and synaptic growth (the process of connecting different neurons so that your brain cells can communicate). Results of the twin studies are most interesting because they are independent of genetic and common environmental factors. The alterations in most immune cells seen during exercise are wholly unaffected by blueberry supplementation. This page is regularly updated, to include the most recently available clinical trial evidence. Similar age-related improvements were observed in old mice (105). In addition, check the label for a trusted, independent third-party seal, such as U.S. Pharmacopeia, NSF International, or ConsumerLab. You can find out more and change our default settings with Cookies Settings. Notably, not all observational studies identified an association of anthocyanin or berry intake with reduced T2DM risk (74, 75). Content is reviewed before publication and upon substantial updates. Wang Y, Zhang D, Liu Y, Wang D, Liu J, Ji B. Yanamala N, Gardner E, Riciutti A, Klein-Seetharaman J. Kubota S, Kurihara T, Ebinuma M, Kubota M, Yuki K, Sasaki M, Noda K, Ozawa Y, Oike Y, Ishida S et al Resveratrol prevents light-induced retinal degeneration via suppressing activator protein-1 activation. Blueberries protect vasculature in various ways that can be detected by vascular responsiveness, blood pressure, and arterial stiffness (18, 5052, 60). Srivastava A, Akoh CC, Yi W, Fischer J, Krewer G. Effect of storage conditions on the biological activity of phenolic compounds of blueberry extract packed in glass bottles, http://creativecommons.org/licenses/by/4.0/. Concentrations of anthocyanins in common foods in the United States and estimation of normal consumption, Polyphenolic profiles in eight apple cultivars using high-performance liquid chromatography (HPLC). Tanaka J, Nakamura S, Tsuruma K, Shimazawa M, Shimoda H, Hara H. Purple rice (Oryza sativa L.) extract and its constituents inhibit VEGF-induced angiogenesis. Similarly, during a memory test, regional blood oxygen level-dependent activity detected by MRI (99) was enhanced in the subjects taking blueberry, but not in those taking placebo. Obesity and overweight are major contributors to CVD risk (38). Anthocyanin is a water-soluble flavonoid. In a blueberry study examining participants with metabolic syndrome (n=115), after 6 mo of taking either 0, 75, or 150g, biomarkers of cardiometabolic function were unchanged in the group taking 75g blueberries daily. A slight improvement in subjective well being and happiness has been noted in elderly persons given blueberries over a few weeks as a daily supplement. 
In a crossover trial with children 7- to 10-y old, a single 30-g dose of blueberry powder produced enhanced executive performance on a timed and graded executive task (102). Dietary supplementation with bilberry extract prevents macular degeneration and cataracts in senesce-accelerated OXYS rats, Polyphenol-enriched fraction of Vaccinium uliginosum L. protects selenite-induced cataract formation in the lens of Sprague-Dawley rat pups. Matsumoto H, Nakamura Y, Iida H, Ito K, Ohguro H. Comparative assessment of distribution of blackcurrant anthocyanins in rabbit and rat ocular tissues.
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