For example, if you consume the dried ripe berry, then 20 to 60 grams daily is adequate (7). Many sources also state that some individuals also drink a type of bilberry tea made from 5 to 10 grams of mashed bilberries. Olive leaf extract is available in 500- and 750-mg capsules, containing 20 mg of oleuropein per capsule. They are the polyphenolic flavonoid compounds responsible for giving bilberry its blue/black color and high antioxidant content, as well as the possible key bioactives attributed to its many health benefits. However, when there is an excessive accumulation of ROS, they can alter the nature of lipids and proteins, ultimately causing cellular dysfunction 4. You can mix the powder into a smoothie, juice, or the drink of your choice. For circulatory problems, the dosage is 80 to 480 mg of bilberry extract in capsule form. Antioxidants are plant compounds that help neutralize free radicals in the body capable of damaging important cellular components, which can lead to the development of an array of diseases. Found insideFor sensitive eyes, take B Complex 100 mg once a day after eating and vitamin B2 100 mg three times daily. For weak eyesight, take Bilberry. Blueberry extract comes in capsule, tincture, powder, and water-soluble extract forms. In a bilberry itself, anthocyanidin content ranges from 300 mg to 700 mg per 100 grams of fruit (3.5 ounces), depending on the region where they are picked. The bottom line is that before taking a daily aspirin you should Your email address will not be published. How much bilberry should I take daily? Another study using a single supplement of standardized bilberry extract with 36% wet weight (w/w) anthocyanins (each capsule was 470 mg of bilberry extract) or equivalent to 50 grams of bilberries. When she passed away three years later at age 82 she had no more macular degeneration. SH Shim, JM Kim, CY Choi, CY Kim, KH Park. The anthocyanins and C3G in blackcurrant also help eyesight by supporting proper dark adaptation and enhancing eye signaling speed for high-speed vision and faster reaction time. A Dreiseitel, P Schreier, A Oehme, et al. Any third party offering or advertising on this website does not constitute an endorsement by Andrew Weil, M.D. Bilberry (Vaccinium myrtillus L.) is a plant known for its dark blue fruit.A European relative of the blueberry, bilberry is used not just as food but also medicine. The optimal range for isolated anthocyanin supplementation is 500-1,000mg. The use of bilberry extract significantly reduced postprandial glucose and insulin and demonstrates that this may be useful in people who have high blood sugar levels or diabetics. However, these dosing amounts are for sole bilberry extracts or combined with other antioxidants. Further, bilberry side effects may include mild digestive distress, skin rashes and drowsiness. People also drink a type of tea made from 5-10 grams (1-2 teaspoons) of the mashed berries. The bilberry plant, a low-growing shrub with flowers seen in red, blue and purple colors, is native to Northern Europe and also grows in North America and northern Asia. A dose of 160 mg of bilberry extract taken twice daily has been used in people with diseased retinas. Because the anthocyanosides in bilberries may affect blood clotting, it is best to avoid them if youre on blood-thinning medications, including aspirin, to minimize the risk of bleeding. Improve visual function in patients with glaucoma when combined with Ginkgo Biloba. 2015 - 2021 Performance Lab Ltd. All Rights Reserved. It's not just the eyes that benefit from bilberry extract; numerous other body systems also reap what bilberry has to offer. University of Maryland Medical Center, University of Maryland Medical System, 22 S. Greene Street, Baltimore, MD 21201. Some studies have indicated that the anthocyanosides in bilberries can strengthen blood vessels, improve circulation, and prevent the oxidation of LDL (bad) cholesterol, but more research is needed. Found insideJust as with many other conditions, the glaucoma patient should make sure that he or she Cataract sufferers are advised to take Hyperisan (twice daily, Another aspect of antioxidants is their ability to improve night vision. There is no advice available on dosing if you are pregnant. People also drink a type of tea made from 5-10 grams (1-2 teaspoons) of the mashed berries. Studies have also shown that bilberries can regulate the immune system response in the skin and control inflammatory skin conditions such as atopic dermatitis. Upgrade your vision and long-range eye health with just 1-2 capsules of Performance Lab Vision daily. The rich concentration of antioxidants is generally one of the trademark benefits of bilberries. To treat eyestrain, use 25 to 50 mg of bilberry extract. However, it is important to note that while there is some evidence to suggest an anti-diabetic and hypoglycemic effect of bilberry, strong human evidence is lacking. Bilberry possesses anti-platelet activity; it may interact with NSAIDs, particularly aspirin. Found inside Page 82Take rose hip powder in capsule form or add 12 tsp powder to 6fl oz (175ml) boiling water, and drink 3 times daily. Bilberry strengthens the One study, specifically, of 50 patients with mild senile cataracts supplementing with bilberry anthocyanins plus vitamin E for four months reported a 97% success rate in preventing cataract progression 8. Saffron may also enhance motion detection by supporting retinal flicker sensitivity, an aspect of vision that enables accurate, quick detection of fine movements, as well as reducing glare by nourishing the macula to decrease the effects of blue light rays. [4]. How Much Bilberry Should I Take Daily For Health Benefits? Here's the part you'll want to focus on: the science behind why you should take bilberry extract if you want to maintain (or even improve) eye health. Save my name, email, and website in this browser for the next time I comment. Of course, if you think you are having side effects from taking a bilberry supplement, speak with your doctor and discontinue for the meantime. And studies show that higher antioxidant status may reduce the risk of many chronic degenerative diseases 6. amzn_assoc_region = "US"; Other studies show that bilberry anthocyanins may modulate the oxidative stress defense enzymes heme oxygenase-1 (HO)-1 and glutathione-S-transferase-pi (GST-pi) in retinal pigment epithelial cells 9. Reviewed by Tieraona Low Dog, M.D., March 18, 2014. I'm Matt, 36 years old, and I've been blogging since 2006 to help educate people about nutrition, health, and longevity. A close relative to blueberries, bilberries are a Eurasian species of low-growing shrubs that are part of the Vaccinium genus of plants that produce dark, edible, blue-colored berries. It looks and tastes much like the American blueberry, but is usually a bit smaller, and it is sometimes called blueberry because of their similarity and usually grows in Interestingly, one clinical trial found decreased levels of plasma inflammatory biomarkers in subjects taking bilberry juice for four weeks, with notable decreases in high-sensitivity C-reactive protein (hsCRP), a biomarker of subclinical inflammation and a predictor of CVD, as well as decreased levels of the pro-inflammatory cytokine interleukin 6 (IL-6) 13. amzn_assoc_ad_mode = "manual"; [6], Bilberries, due to their high amount of antioxidants are able to help prevent oxidative damage and UV damage to the skin. In 2016, researchers looked at the effects of bilberry consumption on risk factors for cardiovascular disease. If you've enjoyed reading my posts and found them to be helpful, I'd really appreciate the support by sharing the articles, so we can reach and help more people. Found inside Page 455Subjects consumed three bilberry capsules (or placebo) daily, with each bilberry should check with their personal physician before taking this, or any, Bilberry leaves and fruit can be used to make teas and are also made into extracts. That's where antioxidants become important. Reducing free radical damage, cell death and inflammation in the eye when the eyes are exposed to blue light. How much bilberry should I take daily? For other uses, take 80-120 mg twice a day of standardized bilberry extract (with 25 percent anthocyanins). For diarrhea, use five to 10 grams of crushed dried bilberries in two-thirds of a cup of cold water, boil for 10 minutes and then strain. The mechanism behind this is suggested to inhibit proteasome activity, which controls the breakdown of cellular proteins, while also inhibiting nuclear factor B (NF-B) activation, which controls expression of genes involved in the inflammatory response 7. As bilberry may also interact with certain drugs, speak with your health practitioner before taking. One study of 2295 people given bilberry extract found a 4% incidence of side effects or adverse events. And finally, in another randomized, double-blind, placebo-controlled trial, an extract called Mirtoslect which contains highly purified anthocyanin extract was used to treat dry eyes in rats and showed that it was effective in improving the antioxidant status and tear secretion. The doctor asked what we had done and I told him about the bilberry. 4 Comments foo says: 10/23/2019 at 3:10 pm. Accessed at www.naturalstandard.com on March 5, 2014. Found inside Page 162For dysmenorrhea, 160 mg of bilberry VMA extract twice daily for 8 days patients taking antithrombotic agents should be advised to avoid bilberry. However, berries are one type of fruit that is low glycemic and actually improve blood sugar levels when consumed with a high carbohydrate and high-fat meal. Found inside Page 243Bilberry and grape seed extract, also referred to as proanthocyanidin (PAC) bioflavonoids, Take one daily 100-milligram capsule of grape seed extract, The University of Pittsburgh Medical Center reports you might need anywhere from Hi! Legend has it that RAF pilots during the Second World War consumed bilberries to sharpen their night vision for missions at night. The effects are most noticeable in the first four hours but wear off in 24 hours. There isnt enough research or data to say exactly how long it will take for bilberries will take to work. Found inside Page 444Taking bilberry extract can help the eyes make a quicker adjustment to changes you should also take 1 to 2 milligrams of copper each day to maintain a The proposed mechanism behind how it does so isn't confirmed for bilberry, but other antioxidants like blackcurrantappear to accelerate resynthesis of rhodopsin, modulate retinal enzyme activity, and improve blood flow circulation 1. At first glance, you may think we're talking about blueberries, but nope, it's bilberries! The use of bilberry when eaten as a food in normal amounts is considered likely to be safe. Do not use different forms (tablets, liquid, tincture, teas, etc) of bilberry at the same time without medical advice. To improve night vision amount take one 2.5mg and relieves eye fatigue, along with promoting active performance Digestive distress, skin rashes and drowsiness some data available two of the plant s antioxidants 11! 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