Kathy Wong is a nutritionist and healthcare professional. Her work is featured regularly in media such as First For Women, Women’s World and Natural Health.
Melissa Nieves, LND, RD, is a registered dietitian and licensed dietitian working as a bilingual telemedicine dietitian. She founded the free food fashion blog and website Nutricion al Grano and lives in Texas.
Blueberry Extract is a natural health supplement made from concentrated blueberry juice. Blueberry extract is a rich source of nutrients and antioxidants containing beneficial plant compounds (including the flavonol quercetin) and anthocyanins, which are thought to reduce inflammation and prevent heart disease and cancer.
In natural medicine, blueberry extract is believed to have many health benefits, including improved vascular health. It is often used to treat or prevent the following conditions:
Although research on the health effects of blueberry extract is rather limited, some studies suggest that blueberries may have certain potential benefits.
Studies on blueberries and cognition have used fresh blueberries, blueberry powder, or blueberry juice concentrate.
In a study published in Food & Function in 2017, researchers examined the cognitive effects of consuming either freeze-dried blueberry powder or a placebo on a group of children between the ages of 7 and 10. Three hours after consuming the blueberry powder, participants were given a cognitive task. In a study published in Food & Function in 2017, researchers examined the cognitive effects of consuming either freeze-dried blueberry powder or a placebo on a group of children between the ages of 7 and 10. Three hours after consuming the blueberry powder, participants were given a cognitive task. In a study published in the journal Food & Function in 2017, researchers examined the cognitive effects of eating freeze-dried blueberry powder or a placebo in a group of children aged 7 to 10 years. Three hours after consuming the blueberry powder, the participants were given a cognitive task. In a 2017 study published in the journal Food & Function, researchers examined the cognitive effects of eating freeze-dried blueberry powder or a placebo in a group of children aged 7 to 10 years. Three hours after consuming the blueberry powder, the participants were given a cognitive task. Participants who took the blueberry powder were found to complete the task significantly faster than those in the control group.
Freeze-dried blueberries may also improve some aspects of cognitive function in adults. For example, in a study published in the European Journal of Nutrition, people aged 60 to 75 consumed freeze-dried blueberries or a placebo for 90 days. Participants completed cognitive, balance and gait tests at baseline and reappeared on days 45 and 90.
Those who took blueberries performed better on cognitive tests, including task switching and language learning. However, neither gait nor balance improved.
Drinking blueberry drinks can improve subjective well-being. A study published in 2017 involved children and young adults who drank a blueberry drink or a placebo. Participants’ mood was assessed two hours before and after drinking the drink.
The researchers found that the blueberry drink increased positive effects but had little effect on negative emotions.
In a 2018 report published in the Review of Food Science and Nutrition, researchers reviewed previously published clinical trials of blueberries or cranberries for blood sugar control in type 2 diabetes.
In their review, they found that using blueberry extract or powdered supplements (providing 9.1 or 9.8 milligrams (mg) of anthocyanins, respectively) for 8 to 12 weeks was helpful in controlling blood sugar levels in people with type 2 diabetes. type.
In natural medicine, blueberry extract has health benefits, including improving vascular health and helping lower blood pressure in people with high blood pressure.
Another study found that eating blueberries daily for six weeks did not improve blood pressure. However, it did improve endothelial function. (The innermost layer of arterioles, the endothelium, is involved in many important bodily functions, including the regulation of blood pressure.)
To date, little is known about the safety of long-term blueberry extract supplementation. However, it is not known how much blueberry extract is safe to take.
Because blueberry extract can lower blood sugar levels, people taking diabetes medications should use this supplement with caution.
Anyone who has had surgery should stop taking blueberry extract at least two weeks before a scheduled surgery because hypoglycemia may occur.
Blueberry extract is available in capsules, tinctures, powders, and water-soluble extracts. It is available at natural food stores, pharmacies, and online.
There is no standard dose of blueberry extract. More research is needed before a safe range can be determined.
Follow the directions on the supplement label, usually 1 tablespoon dry powder, 1 tablet (containing 200 to 400 mg of blueberry concentrate), or 8 to 10 teaspoons of blueberry concentrate.
Blueberry extract is obtained from cultivated tall blueberries or smaller wild blueberries. Choose organic varieties that studies show are higher in antioxidants and other nutrients than non-organic fruits.
Please note that blueberry extract is different from blueberry leaf extract. Bilberry extract is obtained from the blueberry fruit, and leaf extract is obtained from the leaves of the blueberry bush. They have some overlapping benefits, but they are not interchangeable.
Supplement labels should state if the extract is from fruits or leaves, so be sure to check so you can buy the product you want. Also make sure you read the entire ingredient list. Many manufacturers add other vitamins, nutrients, or herbal ingredients to blueberry extract.
Some supplements, such as vitamin C (ascorbic acid), may enhance the effects of blueberry extract, while others may interact with the drug or cause an adverse reaction. In particular, marigold supplements can cause allergic reactions in people who are sensitive to ragweed or other flowers.
Also, check the label for a reliable third-party seal, such as USP, NSF International, or ConsumerLab. This does not guarantee the effectiveness of the product, but it does prove that the ingredients listed on the label are what you are actually getting.
Is it better to take blueberry extract than to eat whole blueberries? Whole blueberries and blueberry extracts are rich sources of vitamins and minerals. Depending on the formula, blueberry extract supplements may contain higher doses of nutrients than whole fruits.
However, the fibers are removed during the extraction process. Blueberries are considered a good source of fiber, with 3.6 grams per 1 cup. Based on a diet of 2,000 calories a day, this is 14 percent of your recommended daily fiber intake. If your diet is already deficient in fiber, whole blueberries may be better for you.
What other foods or supplements contain anthocyanins? Other anthocyanin-rich fruits and vegetables include blackberries, cherries, raspberries, pomegranates, grapes, red onions, radishes, and beans. High anthocyanin supplements include blueberries, acai, aronia, marmalade cherries, and elderberries.
While it’s too early to conclude that blueberry extract can prevent or cure any disease, research clearly shows that whole blueberries are a powerful source of nutrients, including vitamins, minerals, and important antioxidants. If you’re considering taking blueberry extract supplements, talk to your healthcare provider to determine if it’s right for you.
Ma Li, Sun Zheng, Zeng Yu, Luo Ming, Yang Jie. Molecular mechanism and therapeutic effect of the functional components of blueberries on chronic human diseases. Int J Mol Sci. 2018;19(9). doi: 10.3390/ijms19092785
Krikoryan R., Shidler M.D., Nash T.A. et al. Blueberry supplements improve memory in older people. J Agro-food chemistry. 2010;58(7):3996-4000. doi: 10.1021/jf9029332
Zhu Yi, Sun Jie, Lu Wei et al. Effects of blueberry supplementation on blood pressure: a systematic review and meta-analysis of randomized clinical trials. J Hum Hypertension. 2017;31(3):165-171. doi: 10.1038/jhh.2016.70
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Miller M.G., Hamilton D.A., Joseph J.A., Shukitt-Hale B. Dietary blueberries improve cognition in the elderly in a randomized, double-blind, placebo-controlled trial. European culinary magazine. 2017. 57(3): 1169-1180. doi: 10.1007/s00394-017-1400-8.
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Najjar R.S., Mu S., Feresin R.G. Blueberry polyphenols increase nitric oxide levels and attenuate angiotensin II-induced oxidative stress and inflammatory signaling in human aortic endothelial cells. Antioxidant (Basel). 2022 March 23; 11 (4): 616. doi: 10.3390/antiox11040616
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Written by Kathy Wong Kathy Wong is a dietitian and health professional. Her work is featured regularly in media such as First For Women, Women’s World and Natural Health.