6 Science-Backed Bilberry Benefits for Eyes

Bilberry has been used since the Middle Ages as both food and medicine because of its antibacterial and antidiarrheal properties, especially in dysentery epidemics.

Its link to eye health, however, comes from reports that British Royal Air Force pilots ate bilberries during World War II to boost night vision on missions. While this may have been a superstition, it prompted research on bilberry and night vision.

Today, bilberry is recognised as a dietary supplement for eye conditions, circulatory issues and other health conditions. Modern research has illustrated what ancient healers once believed: bilberry contains powerful compounds that may help protect and improve eye health. From night vision to age-related conditions, bilberry has promised to be very beneficial for your eyes.

Let us unpack the science-backed health benefits of bilberries and how they affect your eyes. We will also compare the benefits of bilberry with other eye nutrients and the best sources, dosages and uses of bilberries.

What is Bilberry? Background and Nutrient Profile

Bilberry is scientifically known as Vaccinium myrtillus. It is native to Northern Europe but has also been found in many parts of North America and Asia. It is commonly referred to as European blueberry, huckleberry, and whortleberry.

Its blueberry comparison occurs because both look alike and belong to the same family of plants. Among the various berries, bilberries contain the highest amount of anthocyanins, the chemical compound responsible for giving dark blue colour.

Focusing on the vitamins, minerals and bioactive compounds, bilberry is a nutrient-rich fruit and a natural source of antioxidants. Researchers have identified several compounds and nutrients, namely anthocyanins in bilberries.

Anthocyanins are thought to be  responsible for not just eye health but have also been found useful in other health conditions such as cardiovascular diseases, periodontal disease, obesity, urinary tract infections, prevention of cataracts, cancers, and diabetic health.

Per 100g, bilberry contains:

• Calories -44k/cal
• Carbohydrates -11g
• Dietary fibre -2.8g
• Sugars 6.5g
• Protein 0.7g
• Fat 0.5g

Key micronutrients include: 

• Vitamin C – 20 mg
• Vitamin A (beta-carotene) – Trace amounts
• Vitamin E – 1.2 mg
• Vitamin K – 14.6 µg
• Manganese – 0.3 mg
• Iron – 0.3 mg
• Magnesium – 6 mg
• Potassium – 90 mg

The chemical compounds contained in bilberry include anthocyanins, quercetin, catechins, tannins, ellagitannins, and phenolic acid. The nutritional value of bilberry cannot be overestimated.

Key Compounds: Anthocyanins and Their Vision Role

Anthocyanins are a group of flavonoid antioxidants with anti-inflammatory and vasoprotective properties. Bilberries are particularly rich in delphinidin, cyanidin, and malvidin glucosides, which have been studied for their retinal and vascular support.

Let’s talk about the role of anthocyanins in vision support:

• Antioxidant protection: They neutralise free radicals produced during normal body processes like digestion and breathing, thereby reducing oxidative stress.
• Enhanced Night Vision: While more research is needed, some studies suggest that anthocyanins may support better adaptation to darkness and reduce temporary vision shifts in low light.
• Retinal Support: Anthocyanins may help protect the eyes from damage linked to diabetes, as well as reduce inflammation that can harm retinal tissues.
• Age-related Eye Protection: Preliminary studies suggest that anthocyanins may lower the risk of cataracts and age-related macular degeneration by shielding the eyes from cellular damage.

Anthocyanins support eye health through multiple protective mechanisms: they filter harmful UV and blue light to reduce retinal exposure, act as antioxidants to neutralise free radicals and prevent cellular damage, reduce inflammation in retinal tissues, and may improve blood circulation to the retina, enhancing overall visual function.

How Bilberry Affects the Retina and Blood Vessels

Prolonged light exposure can damage the macula, which is the central part of the retina responsible for reading, driving, and recognising faces. The damage can lead to age-related macular degeneration (AMD), the leading cause of central vision loss in the elderly, affecting close to 1.7 million worldwide.

But how does it occur?

While scientists do not fully understand the exact cause, they believe that light exposure increases the cleaning process in the retinal cells, producing free radicals along which is a normal outcome of the process. But when they build up, it can result in oxidative stress, which is a contributor to AMD.

However, anthocyanins from bilberries may help fight these free radicals, thereby reducing the oxidative stress in retinal cells – hopefully, slowing AMD progression. This effect may also benefit those with diabetic retinopathy. More research is needed.

Additionally, bilberry has been found useful in conditions such as chronic venous insufficiency, which occurs when blood in your legs does not flow properly back to the heart during circulation.

It can achieve this because anthocyanins are also thought to improve blood circulation in other parts of the body and within the retina. It can also protect blood vessels from damage, contributing to bilberry benefits for heart health.

Bilberry and Night Vision: Myth or Evidence-Based Claim?

The link between bilberry consumption and improved night vision stemmed from the report that the British Royal Air Force pilots ate bilberries to sharpen their night vision. But to validate this claim, we need to look for science-backed reports or discard it as a myth.

According to an evidence-based systematic review of bilberry by the Natural Standard Research Collaboration, the scientists evaluated the effects of 400mg daily of anthocyanin-rich bilberry extract on 40 military pilots. Participants reported slightly fewer and short-lived after-images following intense light exposure and reduced subjective visual fatigue. But there was no measurable improvement in objective ophthalmological tests.

A later systematic review also assessed multiple clinical trials with anthocyanins doses up to 720mg/day. It concluded that while some studies showed minor improvements in aspects of night vision, overall, there was no consistent evidence that bilberry extract significantly enhances night vision in healthy individuals.

The review emphasised a lack of robust clinical trials, particularly in people with impaired night vision or diagnosed eye conditions.

Research on Bilberry for Eye Strain From Screens

A Japanese study tested bilberry extract on nearly 300 screen users, aged 20-40.

Researchers gave one group 480mg of bilberry extract daily for 8 weeks. While the other group received none. They found that the bilberry group experienced less eye pain, tiredness, and fatigue.

Another research involving 109 individuals who were given 240 mg of bilberry extract daily for 12 weeks confirmed what the Japanese found: that the use of bilberry extract can act as an ocular pain relief in individuals associated with visual display terminal work.

Bilberry’s Antioxidant Power Against Oxidative Stress

Studies show that fresh bilberries contain about 0.1 to 0.5% anthocyanins, but could be as much as 37% in concentrated extracts, depending on processing. Anthocyanins are the most important and abundant antioxidant chemicals in bilberries because of their wide range of health benefits of bilberries, such as anti-cancerogenic, anti-inflammatory, and anti-diabetic activities.

Most of these diseases are often triggered by oxidative stress. But bilberries can slow them down because anthocyanins can increase the body’s ability to make its antioxidant compounds, such as glutathione, catalase, glutathione peroxidase, superoxide dismutase, and glutathione S-transferase. This ability is in addition to the ability of anthocyanins to act as an antioxidant compound independently.

Role in Managing Age-Related Macular Degeneration (AMD) 

The American Academy of Ophthalmology describes AMD as retinal damage from macula deterioration. When this happens, you lose your central vision, which involves your ability to see fine details.

Currently, there are no medical interventions to reverse this condition; rather, the focus is on how to slow its progression.

Recently, scientists have beamed their searchlight on the bioactive compounds in bilberry. Compounds such as flavonoids and anthocyanins have been widely studied because of their beneficial effects in slowing down or preventing AMD.

The exact mechanism through which they achieve this is listed below.

Here is how flavonoids and anthocyanins work in AMD:

• They fight harmful molecules that damage eye cells by working as antioxidants, protecting the eye from oxidative stress.
• Boosts the body’s natural defence: They activate different biological pathways in the body which stimulate the body’s antioxidant system, including the production of glutathione and catalase.
• Protect eye cells from dying: They help prevent retinal pigment cells from dying off too soon.
• Reduce inflammation in the eye: They block inflammatory pathways, thereby blocking the release of inflammatory substances that damage the retina. Anthocyanins and flavonoids achieve this in different ways.
• Prevent growth of abnormal blood vessels: Flavonoids block a certain type of protein that can cause leaky, harmful blood vessels around the retina in AMD.
• Help slow down the breakdown of the retina: This protects against age-related wear and tear of the retina, thereby keeping vision sharp for a longer period of time.

While flavonoids and anthocyanins have shown potential in slowing AMD, the activities of anthocyanins in this regard seem to be more pronounced because it is more abundant in bilberries.

Comparing Bilberry With Other Eye Supportive Nutrients

The bilberry benefits for the eye are in no doubt; however, there are other nutrients which can support the eye as well. The table below shows their comparison

Nutrients	Source	Eye Benefits	How They Work
Bilberry (Anthocyanins)	Bilberry, blueberry	Reduces eye fatigue, may slow AMD progression	Neutralises harmful chemicals, improves blood circulation around the retina, and increases the production of the body’s defence system
Lutein & Zeaxanthin	Spinach, corn, kale, eggs	Reduces the risk of AMD and cataracts	Accumulate in the macula and absorb oxidative damage
Omega-3 fatty acids	Salmon, sardines	Reduces dry eye syndrome, supports retinal development	Anti-inflammatory- DHA is a major component of the retina
Vitamin A (Retinol)	Sweet potato, liver, carrot	Prevents night blindness, essential for maintaining corneal health	A component of rhodopsin in the retina that helps with low-light vision
Zinc	Meat, shellfish, legumes	Aids vitamin A transport, may slow AMD progression	Supports antioxidant substances in the retina
Vitamin C	Citrus fruits, pepper, and berries	Lowers the risk of cataract, helps regenerate other antioxidants	Antioxidant effect
Vitamin E	Nuts, seeds, and vegetable oil	Protects eye cells from oxidative damage	Antioxidant effects

Best Ways to Take Bilberry: Fruits, Extracts, or Supplements

Bilberry extracts contain more anthocyanins (up to 37%) compared to fresh fruits (0.3% to 0.6%). Regardless of the form, whole berry powder, bilberry juice concentrate, free dried extract, hydro alcoholic extract, or liposomal bilberry extract, it is recommended to use the extract, particularly if you have an eye condition like AMD.

Studies suggest bilberry supplements may aid in night vision improvement, reduce eye fatigue, due to their antioxidant properties and anti-inflammatory effects.

When deciding which type of bilberry to eat, you should also take into account how much of it will be available (bioavailable) in your body at the time of consumption.

Anthocyanins have poor absorption, which means that most of it doesn’t get into your system when consumed. Therefore, of all the extracts, the liposomal bilberry extract may offer the highest amount of anthocyanins in your system.

Recommended Dose and Choosing a Quality Supplement

Bilberry dosage for the extract depends on the form:

• Dried ripe berry: 20-60 grams per day orally;
• Extract: 160 mg twice a day orally;
• Bilberry tea: 1 cup orally daily.

Things to consider when choosing a bilberry brand include:

• Standardisation: Should contain up to 25 to 36% anthocyanins.
• Extract type: hydro alcoholic or liposomal extract is advisable.
• Formulation: Either in single forms or combined with other nutrients like lutein or Zeaxanthin.
• Reputation of the brand;
• Purity and additives: No fillers, Non-GMO, tested by a third party.

Safety, Side Effects, and Who Should Avoid Bilberry

Bilberry fruits are safe when consumed in amounts that are usually found in your food. They have been used in doses up to 160mg in research without any safety concerns.

As with many herbal supplements, their manufacturing process is not regulated by the FDA, so ensure that you get your bilberry supplement from a trusted brand.

Some of the possible side effects of bilberry extract are:

• Weight loss, muscle loss, fatigue, weakness;
• Anaemia;
• May slightly lower blood sugar levels (Caution advised for individuals on diabetic medications);
• Yellowing of the skin and eyes.

It is worth noting that bilberry side effects vary amongst individuals, and for some, they might not witness any of the side effects listed above.

Researchers have not yet ascertained the safety of bilberry in pregnant and lactating mothers. There is also a relationship between bilberry and diabetes. Bilberry also has the potential to lower sugar levels and cannot be taken with anti-diabetic medicines.

Those who are taking blood thinners, those who have bleeding disorders, and those scheduled for surgery should also avoid bilberries because of their anti-clotting properties.

Conclusion: Is Bilberry Effective for Long-Term Eye Health?

Bilberry offers clear benefits for short-term eye support by reducing eye strain, enhancing night vision and protecting the retina from oxidative stress.

While early research points to potential long-term advantages, such as slowing age-related eye conditions, the evidence is not yet strong enough to confirm its effectiveness as a standalone solution.

For lasting eye health, bilberry works best as part of a balanced approach that includes other proven nutrients, a healthy diet and regular eye care.

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Frequently Asked Questions

Which is better, lutein or bilberry?

Both support the eye in different ways. Lutein protects the macula and filters blue light. Bilberry improves circulation and reduces eye strain. So the best choice depends on your health needs.

Are bilberry supplements better than fresh bilberries?

Bilberry supplements may offer more concentrated eye-supporting compounds than fresh berries. But whole berries provide added nutrients and fibre for overall health.

Can blueberries prevent eye diseases like cataracts?

While bilberry may protect the eyes against cataracts by reducing oxidative stress, current evidence is not strong enough to confirm it as a preventive treatment.

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