Bilberry
Vaccinium myrtillus
TL;DR
Bilberry at 160-480 mg/day of extract standardised to 25-36% anthocyanosides has reasonable evidence for retinal microcirculation, dry-eye comfort and eye strain from screen work. The WWII RAF night-vision story is a myth, and controlled trials in healthy people show no night-vision benefit.
Ideal For
- Screen-heavy workers with eye fatigue, dryness or accommodative strain
- Adults with capillary fragility, easy bruising or chronic venous insufficiency
- People building an eye-health stack alongside lutein and zeaxanthin
- Those wanting a well-tolerated anthocyanin source with a defined standardisation
Avoid If
- You take warfarin, DOACs or antiplatelet drugs — additive bleeding risk at high doses
- You are within two weeks of surgery
- You are expecting improved night vision, which controlled trials do not support
- You are pregnant or breastfeeding at extract-level doses
- You are using bilberry leaf rather than berry extract, which carries toxicity concerns
Frequently Asked Questions
Did RAF pilots really use bilberry for night vision?
What does it actually help with?
Bilberry or lutein for eye health?
Is regular blueberry a substitute?
Overview
Vaccinium myrtillus is the European wild blueberry, and its value comes from an unusually high anthocyanin content — roughly four times that of cultivated blueberries, concentrated in the flesh as well as the skin. Standardised extracts deliver 25-36% anthocyanosides, and this is the preparation used in essentially all of the clinical literature.
The origin story deserves correction, because it shapes what people expect. British aircrews were said to eat bilberry jam to sharpen night vision; the claim appears to have been wartime disinformation to conceal radar, and every controlled trial testing night-vision adaptation in healthy subjects has come back negative. What survives scrutiny is different and less dramatic: anthocyanins improve capillary integrity and endothelial function, which shows up as reduced retinal microvascular leakage, and small randomised trials report improved subjective eye fatigue and tear-film stability in office workers and VDT users.
There is a second, well-established use in Europe: bilberry extract for chronic venous insufficiency and capillary fragility, where the vascular mechanism is the same. Doses of 160 mg twice daily are typical. Bilberry is exceptionally well tolerated, with the main practical caution being additive antiplatelet effects at high doses.
How It Works
- Anthocyanosides stabilise capillary collagen and reduce microvascular permeability
- Improve retinal blood flow and endothelial nitric-oxide availability
- Accelerate rhodopsin regeneration in vitro, though not measurably in healthy human vision
- Scavenge reactive oxygen species in retinal pigment epithelium under oxidative stress
- Reduce inflammatory cytokine expression in ocular surface tissue, easing dry-eye symptoms
- Provide mild antiplatelet activity through thromboxane pathway modulation
Quick Facts
- Improves night vision adaptation
- Supports retinal circulation
- Rich in anthocyanins
- Reduces eye fatigue
- Traditional use for vision
Health Concerns Addressed
No linked health concerns yet.
Supporting Research5 studies
The effect of anthocyanins in Vaccinium myrtillus on improving vision under low light conditions
Nakaishi H, Matsumoto H, Tominaga S +1 more
In a small placebo-controlled crossover study, a single dose of bilberry anthocyanin extract produced a measurable improvement in dark adaptation and reduced glare recovery time compared with placebo, with effects appearing within hours of dosing.
Bilberry extract supplementation for eye fatigue in video display terminal workers: a randomized, double-blind, placebo-controlled trial
Ozawa Y, Kawashima M, Inoue S
480 mg/day of bilberry anthocyanin extract significantly reduced subjective ocular fatigue in VDT workers.
Anthocyanosides of Vaccinium myrtillus (bilberry) for night vision--a systematic review of placebo-controlled trials
Canter PH, Ernst E
Four of five rigorous trials found no effect of bilberry anthocyanins on night vision in healthy subjects.
A 12-Week-Long Intake of Bilberry Extract (Vaccinium myrtillus L.) Improved Objective Findings of Ciliary Muscle Contraction of the Eye: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Comparison Test
Kosehira M, Machida N, Kitaichi N
post-load HFC-1 values at weeks 8 and 12 were significantly improved in the SBE group than in the placebo group
The effect of a natural, standardized bilberry extract (Mirtoselect) in dry eye: a randomized, double-blinded, placebo-controlled trial
Riva A, Togni S, Franceschi F
Bilberry extract improved tear break-up time and ocular discomfort versus placebo.
Safety Information
Potential Side Effects
Very safe. Rarely causes digestive upset or allergic reactions. May have mild blood-thinning effects - caution with anticoagulants. Typical dose 80-160mg standardized extract (25% anthocyanins) 2-3x daily. Safe for long-term use.
Contraindications
Bleeding disorders, diabetes, surgery
Drug Interactions
- Anticoagulants
- Antiplatelet drugs
- Diabetes medications
Pregnancy & Breastfeeding
Pregnancy: Not enough evidence to judge
Breastfeeding: Not enough evidence to judge
Dosage Guidelines
Dosage Used in Studies
80-480 mg
Best Time to Take
With or without food
Best Form
Standardized extract (25% anthocyanosides)
Bioavailability
Rich in anthocyanins. Used for eye health and circulation. May lower blood sugar. May affect blood clotting. European blueberry relative. Traditional use in WWII for night vision - evidence limited.
Dosing by Goal
| Goal | Dose | Notes |
|---|---|---|
| Eye strain | 160-240 mg/day of standardised extract, the dose used in VDT-worker trials | |
| Venous support | 160 mg twice daily for capillary fragility and chronic venous insufficiency | |
| Timing | With food to support anthocyanin absorption | |
| Duration | Subjective eye-fatigue improvements reported at 4-8 weeks | |
| Upper range | 480 mg/day short-term; no established benefit above this |
Forms Compared
Standardised extract (25-36% anthocyanosides)
The clinical form; Mirtoselect is the best-characterised branded version
Whole dried berry or powder
Anthocyanin content is low and inconsistent; not a therapeutic dose
Bilberry with lutein and zeaxanthin
Sensible pairing — different mechanisms, macular pigment plus microcirculation
Bilberry juice
Palatable but sugar-heavy and far below extract-equivalent anthocyanin levels
Leaf extract
Traditionally used for blood glucose; contains different compounds and higher toxicity concern
Food & Timing
With meals; fat and protein modestly improve anthocyanin uptake
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.