Blueberry
Blueberries and blueberry extracts are studied for cognition and metabolic markers. Effects are often modest and dose-dependent.
Overview
What are blueberries?
Blueberries are fruits from the Vaccinium angustifolium plant that are high in fiber and anthocyanins.
Dosage
Blueberries as food can be eaten daily in moderation.
Effect graph
Effect heatmap
SupplementDEX Database
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Database Snapshot
Most blueberry research is concentrated in a handful of conditions.
- Age-related cognitive decline accounts for 5 of 21 studies (24%).
- Metabolic syndrome accounts for 5 of 21 studies (24%).
- Depression accounts for 4 of 21 studies (19%).
- Sparse coverage remains for Immunity.
Safety
Blueberries as food are safe when consumed in appropriate amounts.
Frequently Asked Questions
References
Sources20 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · High blood pressure
3 references1.SupplementDEX Database: High blood pressure — A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safety and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults2018
In 122 older adults (65–80 years), 6 months of wild blueberry extract (100 mg/day WBE111) improved delayed word recognition on RAVLT at 3 months and lowered systolic BP versus placebo.
2.SupplementDEX Database: High blood pressure — Effects of blueberry supplementation on blood pressure: a systematic review and meta-analysis of randomized clinical trials2016
A meta-analysis of 6 blueberry RCTs (204 participants) found no significant overall effect on systolic (−0.28 mmHg) or diastolic (−0.50 mmHg) blood pressure versus control.
3.SupplementDEX Database: High blood pressure — Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial2015
In 48 postmenopausal women with pre- or stage 1 hypertension, 22 g/day freeze-dried blueberry for 8 weeks lowered systolic and diastolic BP and brachial-ankle pulse wave velocity and increased nitric oxide versus placebo.
4.SupplementDEX Database: Age-related cognitive decline — Blueberry Supplementation in Midlife for Dementia Risk Reduction2022
In 115 insulin-resistant adults aged 50–65 with subjective cognitive decline, 6 months of blueberry powder improved executive function (memory interference, lexical access) and reduced hyperinsulinemia but did not change whole-group cognition scores significantly.
5.SupplementDEX Database: Age-related cognitive decline — Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial2018
In 37 older adults, 90 days of freeze-dried blueberry (24 g/day, ~1 cup equivalent) reduced repetition errors on verbal learning and switch costs on a task-switching test versus placebo.
6.SupplementDEX Database: Age-related cognitive decline — Cognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment2017
In older adults with subjective cognitive impairment, 24 weeks of fish oil or blueberry alone reported fewer cognitive symptoms and BB improved memory discrimination, but combined FO+BB did not enhance cognition as expected.
7.SupplementDEX Database: Age-related cognitive decline — Blueberry supplementation improves memory in older adults2010
In 9 older adults with early memory changes, 12 weeks of daily wild blueberry juice improved paired-associate learning and word list recall; trends toward lower depressive symptoms and glucose were also observed.
SupplementDEX Database · Cardiovascular health
3 references8.SupplementDEX Database: Cardiovascular health — Effect of blueberry intervention on endothelial function: a systematic review and meta-analysis2024
A meta-analysis of 11 blueberry RCTs found supplementation improved flow-mediated dilation by 1.50% and diastolic BP by 2.20 mmHg; systolic BP and LDL were not significantly changed overall.
9.SupplementDEX Database: Cardiovascular health — A serving of blueberry (Vaccinium corymbosum) improves peripheral vascular function but not metabolic and functional markers in older subjects: A randomized, controlled, crossover study2024
In 16 adults over 60, a single 250-g blueberry serving (480 mg anthocyanins) increased reactive hyperemia index by 0.42 versus control 2 h post-meal, suggesting improved peripheral vascular function.
10.SupplementDEX Database: Cardiovascular health — Blueberry and cardiovascular disease risk factors: A systematic review and meta-analysis of randomized controlled trials2020
A meta-analysis of 11 blueberry RCTs found no significant overall effects on triglycerides, total cholesterol, LDL, HDL, or body weight; subgroup analysis suggested weight loss with powder or freeze-dried forms over >6 weeks.
SupplementDEX Database · Depression
4 references11.SupplementDEX Database: Depression — A biphasic response to blueberry supplementation on depressive symptoms in emerging adults: a double-blind randomized controlled trial2024
In 60 emerging adults with moderate-to-severe depressive symptoms, 6 weeks of wild blueberry supplementation increased depression scores by 5.8 BDI points more than placebo, though a single dose improved positive affect and executive function acutely.
12.SupplementDEX Database: Depression — Effects of Montmorency Tart Cherry and Blueberry Juice on Cardiometabolic and Other Health-Related Outcomes: A Three-Arm Placebo Randomized Controlled Trial2022
In 45 adults over 20 days, 60 mL/day blueberry juice lowered total cholesterol (4.36 to 3.79 mmol/L) and LDL (2.71 to 2.23 mmol/L) versus placebo and improved Beck Depression and anxiety inventory scores.
13.SupplementDEX Database: Depression — Effect of 4 weeks daily wild blueberry supplementation on symptoms of depression in adolescents2020
In adolescents with depressive symptoms, 4 weeks of wild blueberry (253 mg anthocyanins/day) significantly reduced self-reported depression versus placebo, without changing anxiety or anhedonia scores.
14.SupplementDEX Database: Depression — Blueberry Phenolics Reduce Gastrointestinal Infection of Patients with Cerebral Venous Thrombosis by Improving Depressant-Induced Autoimmune Disorder via miR-155-Mediated Brain-Derived Neurotrophic Factor2017
In 124 cerebral venous thrombosis patients with depression, 3 months of blueberry phenolics (10 mg/day) improved depressive symptoms and lipid profiles versus placebo, associated with increased BDNF and miR-155.
SupplementDEX Database · Immunity
1 reference15.SupplementDEX Database: Immunity — Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running2011
In 25 runners, 250 g/day blueberries for 6 weeks increased natural killer cell counts; acute ingestion before 2.5 h running reduced oxidative stress (F2-isoprostanes) and raised IL-10 versus control.
SupplementDEX Database · Metabolic syndrome
5 references16.SupplementDEX Database: Metabolic syndrome — Effects of berry consumption on cardiometabolic risk factors in patients with metabolic syndrome: a systematic review and meta-analysis of randomised controlled trials2025
A meta-analysis of 14 berry RCTs in metabolic syndrome (611 participants) found berry consumption significantly increased HDL-C by 1.77 mg/dL; glucose, IL-6, and CRP improved in longer or larger trials.
17.SupplementDEX Database: Metabolic syndrome — Blueberry intervention improves metabolic syndrome risk factors: systematic review and meta-analysis2021
A meta-analysis of 18 blueberry RCTs found supplementation significantly lowered total and LDL cholesterol and diastolic BP in metabolic syndrome, without significant effects on glycemic or anthropometric markers.
18.SupplementDEX Database: Metabolic syndrome — Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome-results from a 6-month, double-blind, randomized controlled trial2019
In 115 metabolic syndrome patients, 6 months of 1 cup/day blueberries improved flow-mediated dilation (+1.45%), arterial stiffness, HDL particle number, and apoA-I versus placebo; half-cup/day had no effect.
19.SupplementDEX Database: Metabolic syndrome — Blueberries improve endothelial function, but not blood pressure, in adults with metabolic syndrome: a randomized, double-blind, placebo-controlled clinical trial2015
In 44 adults with metabolic syndrome, 6 weeks of blueberry smoothies twice daily improved endothelial function (RHI +0.32) versus placebo but did not change blood pressure or insulin sensitivity.
20.SupplementDEX Database: Metabolic syndrome — Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome2010
In 48 obese adults with metabolic syndrome, 8 weeks of freeze-dried blueberry (50 g/day) lowered systolic and diastolic BP by 6% and 4% and reduced oxidized LDL and malondialdehyde versus control beverage.