What is bilberry?

Bilberry (Vaccinium myrtillus) is a small wild berry native to northern and central Europe. It is closely related to the blueberry.

Unlike cultivated blueberries, bilberries have deeply coloured flesh as well as skin. This gives them a particularly high concentration of anthocyanins.

Bilberries have a long history of use in European herbal medicine. They became especially associated with eye health during the Second World War.

A popular story claims that British Royal Air Force pilots ate bilberry jam for night vision. However, evidence for this story is limited.

The story helped shape bilberry’s reputation for supporting vision. It also encouraged scientific interest in its anthocyanin content.

Eye health and visual function

Bilberry anthocyanins are found in the retina and other pigmented tissues of your eyes. Their antioxidant activity helps protect these delicate tissues from oxidative stress.

Bilberry may also support rhodopsin, a light sensitive pigment in your retinal rod cells. Rhodopsin helps you see in low light.

Bilberry extract has been studied for eye strain and visual fatigue. It may also support comfortable vision in challenging lighting conditions.

This makes bilberry particularly interesting if you spend long periods working with digital screens.

Microcirculation and vascular health

Bilberry anthocyanins also support healthy blood vessels and microcirculation. They may help maintain the strength and flexibility of your capillary walls.

This makes bilberry an interesting choice for supporting comfortable legs and healthy circulation. Its tannins also provide antioxidant and astringent properties.

Bilberry contains small amounts of resveratrol, which adds further antioxidant support for cardiovascular health.

Choosing and using bilberry

Bilberry supplements are usually available as standardised extracts containing 25% or 36% anthocyanins. This provides a consistent level of these active compounds.

Fresh and dried bilberries are nutritious whole foods but contain less concentrated amounts. They can also be harder to find regularly in the UK.

Bilberry extract is generally well tolerated and can be used consistently over time. It is often combined with lutein, zeaxanthin and vitamin C in eye health formulas.