What Is Bilberry? Benefits and Uses

Bilberry is a small, dark blue-purple berry with a long history as both a food and traditional herbal ingredient. Scientifically known as Vaccinium myrtillus L., bilberry belongs to the Ericaceae, or heath, family and is closely related to blueberries, cranberries, and lingonberries.

Bilberries are particularly rich in anthocyanins, the naturally occurring plant pigments responsible for their intense blue-purple color. They also contain flavonols, phenolic acids, tannins, vitamins, and other phytochemicals that have made the fruit an important subject of nutritional and botanical research.

Bilberry is perhaps best known in the supplement industry for its association with eye and vision health. Researchers have also investigated bilberry and its anthocyanins in relation to antioxidant activity, healthy circulation, glucose and lipid metabolism, inflammatory-response pathways, and cardiovascular health.

Although some areas of bilberry research include human clinical trials, the strength of evidence varies considerably by proposed benefit. Bilberry should therefore be viewed as a nutrient-rich fruit with promising areas of scientific investigation rather than a treatment for disease.

What Is Bilberry?

Bilberry, Vaccinium myrtillus L., is a low-growing perennial shrub that produces small, round, dark blue to nearly black berries.

It belongs to the Vaccinium genus, which contains numerous berry-producing plants.

Bilberries are sometimes called European blueberries because of their appearance and close botanical relationship to blueberries. However, bilberries and the blueberries commonly sold in American grocery stores are not the same fruit.

Bilberries generally grow individually or in pairs on the plant rather than in the larger clusters characteristic of many cultivated blueberries.

When cut open, another difference becomes obvious.

Bilberries typically have deeply pigmented red-purple or blue-purple flesh and juice. Many common cultivated blueberries have a dark outer skin but much lighter-colored flesh.

The intense pigmentation of bilberry reflects its high concentration of anthocyanins.

Important phytochemicals identified in bilberry include:

• Anthocyanins

• Anthocyanidins

• Cyanidin derivatives

• Delphinidin derivatives

• Malvidin derivatives

• Petunidin derivatives

• Peonidin derivatives

• Quercetin

• Catechins

• Tannins

• Phenolic acids

• Flavonols

• Proanthocyanidins

Bilberry fruit also provides dietary fiber and naturally occurring vitamins and minerals when consumed as a whole food.

The concentration of individual phytochemicals varies according to growing conditions, ripeness, geographic location, storage, processing, and extraction methods.

Where Does Bilberry Come From?

Bilberry is native across broad areas of Europe and parts of Asia and northern North America.

According to the Royal Botanic Gardens, Kew, Vaccinium myrtillus has a wide native distribution across temperate and subarctic regions of the Northern Hemisphere.

The plant thrives particularly well in cool climates and acidic soils. It can be found naturally in forests, heathlands, mountains, moorlands, and other environments.

Wild bilberries have been collected as food for generations throughout northern and central Europe.

The berries have traditionally been eaten fresh or used to make:

• Jams

• Preserves

• Juices

• Syrups

• Desserts

• Baked goods

• Herbal preparations

Both bilberry fruits and leaves have histories of traditional herbal use.

However, the chemical composition and safety profiles of the fruit and leaves differ. Research concerning bilberry fruit or standardized berry extracts should not automatically be applied to bilberry leaf preparations.

How Is Bilberry Used?

Bilberry can be consumed as a food or prepared in several concentrated forms.

Understanding the preparation is important because eating whole bilberries is different from taking a concentrated anthocyanin extract.

Fresh and Dried Bilberries

Bilberries can be consumed fresh when available.

Because the fruit is relatively soft and highly pigmented, wild bilberries can be more difficult to transport and commercially distribute than cultivated blueberries.

Bilberries may therefore also be dried, frozen, or processed.

Whole bilberries provide fiber in addition to their naturally occurring polyphenols and other nutrients.

Bilberry Juice

Bilberries can be processed into juices and other beverages.

Juicing retains many of the fruit's water-soluble phytochemicals but generally provides substantially less fiber than eating the whole fruit.

Bilberry Extract

Concentrated bilberry extracts are commonly found in dietary supplements.

Many standardized preparations are formulated according to their anthocyanin content because anthocyanins are among the primary compounds associated with bilberry's biological activity.

The concentration and composition of these products can differ substantially.

A standardized bilberry extract should therefore not automatically be considered equivalent to whole bilberry fruit, juice, powder, or another supplement.

Bilberry Powder

Whole bilberries may also be dried and powdered.

Bilberry powder can be incorporated into smoothies, foods, beverages, or dietary supplement formulations.

Powdered whole fruit generally contains a broader portion of the berry than an extract designed to concentrate particular phytochemicals.

Traditional Herbal Preparations

Bilberry fruits and leaves have both been used in European traditional herbal practices.

Historical applications have included preparations associated with digestion, circulation, blood sugar, and other areas of wellness.

These uses are ethnobotanically important but should not be interpreted as evidence that bilberry prevents or treats medical conditions.

What Are the Benefits of Using Bilberry?

Bilberry's greatest nutritional distinction is its high concentration of anthocyanins and other polyphenols.

Researchers have investigated these compounds for numerous potential biological effects.

The quality of evidence varies by area, with some benefits supported primarily by laboratory or animal research and others investigated in human clinical trials.

Rich Source of Anthocyanins

Bilberry is considered one of the particularly rich dietary sources of anthocyanins.

Anthocyanins are water-soluble pigments belonging to the flavonoid family. They produce red, purple, and blue coloration in many fruits and vegetables.

Bilberry contains glycosides of several major anthocyanidins, including:

• Cyanidin

• Delphinidin

• Malvidin

• Petunidin

• Peonidin

This diverse anthocyanin profile is one reason bilberry has received significant scientific attention.

Anthocyanins have demonstrated antioxidant and other biological activities in experimental research.

Antioxidant Properties

Bilberry contains anthocyanins, flavonols, phenolic acids, and other compounds with antioxidant properties.

Laboratory studies demonstrate that these compounds can interact with reactive molecules and participate in antioxidant defense mechanisms.

Diets containing a variety of colorful fruits and vegetables provide numerous antioxidant compounds and are associated with healthy dietary patterns.

However, laboratory antioxidant measurements should not be interpreted as evidence that bilberry supplements prevent or cure diseases associated with oxidative stress.

Eye and Vision Health Research

Bilberry is particularly famous for its association with vision.

The connection became widely popularized through stories claiming that British Royal Air Force pilots consumed bilberry jam during World War II to improve their night vision.

Although this story has become part of bilberry folklore, historical documentation and scientific evidence supporting the claim are weak.

Modern researchers have nevertheless investigated bilberry anthocyanins for potential effects on the eyes.

Scientific studies have examined bilberry preparations in relation to:

• Visual function

• Eye fatigue

• Retinal circulation

• Tear production

• Accommodation

• Night vision

• Other measurements of ocular health

A systematic review evaluating randomized controlled trials found that rigorous research did not support the claim that bilberry improves night vision in healthy individuals.

This distinction is important.

Bilberry contains biologically interesting compounds and remains an active subject of ophthalmic research, but it should not be described as clinically proven to improve eyesight or night vision.

Eye Fatigue Research

Researchers have also investigated standardized bilberry extracts for eye fatigue, particularly in people who spend extended periods using computers or visual display terminals.

Some controlled human studies have reported improvements in certain subjective measures of eye fatigue following supplementation with standardized bilberry extract.

These findings are promising but do not establish bilberry as a treatment for eye disease.

Additional independent, high-quality clinical trials would help clarify which preparations, doses, and populations may benefit.

Healthy Circulation

Bilberry anthocyanins have historically attracted interest for their potential effects on small blood vessels and microcirculation.

Researchers have examined anthocyanins and other berry polyphenols for potential influences on vascular function, endothelial signaling, and capillary characteristics.

Some bilberry preparations have also been studied in relation to venous and microcirculatory health.

These findings provide a basis for continued investigation but should not be interpreted to mean that bilberry treats cardiovascular disease, peripheral vascular disease, varicose veins, or blood clots.

Supports a Healthy Inflammatory Response

Bilberry anthocyanins and other polyphenols have been studied for their influence on biological pathways associated with inflammation.

Experimental research suggests that these compounds can interact with cellular signaling pathways involved in inflammatory responses.

Human research has also examined anthocyanin-rich berry preparations and markers associated with inflammation.

The findings are scientifically interesting, but bilberry should not be represented as an anti-inflammatory medication or treatment for inflammatory disease.

Metabolic Health Research

Bilberry has also received attention in metabolic research.

Researchers have investigated bilberries and anthocyanin-rich preparations in relation to glucose metabolism, insulin sensitivity, lipid metabolism, and other cardiovascular and metabolic measurements.

A randomized controlled study involving people with type 2 diabetes examined dietary supplementation with bilberries and reported changes in several cardiovascular risk markers.

Other research has investigated anthocyanin-rich bilberry extracts and metabolic responses.

These studies provide valuable information for continued research, but bilberry should not be described as a treatment for diabetes, high cholesterol, obesity, or metabolic syndrome.

People taking medications that affect blood glucose should consult a qualified healthcare professional before adding concentrated herbal supplements.

Cardiovascular Research

Anthocyanins have become an important area of nutritional research because of their potential relationship with cardiovascular health.

Studies involving anthocyanin-rich berries have investigated:

• Blood vessel function

• Blood pressure

• Lipid metabolism

• Oxidative processes

• Inflammatory markers

• Endothelial function

Bilberry contributes to this broader field of berry and polyphenol research.

While diets rich in fruits and vegetables are strongly associated with cardiovascular wellness, evidence involving a particular concentrated bilberry supplement should not be generalized to all bilberry products or interpreted as treatment for cardiovascular disease.

Digestive and Gut Health Research

Bilberries provide fiber when consumed whole and contain polyphenols capable of interacting with the gastrointestinal environment.

Researchers are increasingly interested in how berry polyphenols interact with the intestinal microbiome.

Because only a portion of dietary anthocyanins is absorbed unchanged, many compounds and their metabolites reach the gastrointestinal tract, where they may interact with intestinal microorganisms.

This relationship between berry polyphenols and the gut microbiome represents an active area of nutritional research.

It does not establish bilberry as a treatment for gastrointestinal disease.

Scientific Research on Bilberry

Bilberry has been studied extensively compared with many traditional herbs, particularly because of its high anthocyanin concentration.

A comprehensive scientific review published in Antioxidants examined the phytochemistry and pharmacological properties of Vaccinium myrtillus. Researchers highlighted anthocyanins as major bioactive constituents while also discussing flavonols, phenolic acids, tannins, vitamins, and other compounds.

Another widely cited review published in Planta Medica examined bilberry's phytochemistry and potential health effects.

The authors noted that bilberry contains particularly high concentrations of anthocyanins and reviewed experimental and human evidence involving vision, cardiovascular health, glucose metabolism, lipid metabolism, inflammation, and other biological processes.

Vision research deserves particular attention because this is one of the most frequently marketed uses of bilberry.

A systematic review published in Survey of Ophthalmology evaluated evidence concerning bilberry and night vision.

The authors examined randomized controlled trials and concluded that rigorous studies did not demonstrate an improvement in night vision among healthy people.

This is an important example of why traditional reputation and popular claims should be evaluated against controlled scientific evidence.

More recent research has investigated specific aspects of visual wellness rather than simply asking whether bilberry "improves eyesight."

Controlled trials have examined standardized bilberry extracts in relation to eye fatigue associated with visual display terminal use, with some studies reporting improvements in subjective symptoms.

Researchers have also investigated bilberry extracts in relation to dry-eye symptoms and other ocular measurements.

Metabolic research provides another important area of investigation.

Human clinical studies have evaluated bilberry consumption and standardized anthocyanin preparations in people with metabolic risk factors. Researchers have examined glucose regulation, lipid profiles, inflammatory markers, and cardiovascular measurements.

These findings suggest that anthocyanin-rich berries deserve continued nutritional research.

However, the results of a specific study depend upon the preparation, dose, duration, population, and outcome measured.

Scientific evidence involving a standardized extract cannot automatically be applied to whole bilberries, juice, tea, powder, or a different supplement.

Bilberry and Eye Health: What Does the Science Actually Say?

Because bilberry is so strongly associated with eyesight, separating evidence from folklore is especially important.

Bilberry does not have strong clinical evidence showing that it improves normal night vision.

The famous World War II story about pilots eating bilberry jam should therefore not be presented as proof of effectiveness.

That does not mean bilberry has no relevance to eye research.

Bilberry anthocyanins have biological properties that continue to interest ophthalmic researchers. Human studies have investigated standardized preparations for eye fatigue and other measurements related to visual wellness.

The scientifically appropriate conclusion is that bilberry is a promising subject of eye-health research, particularly because of its anthocyanin content, but evidence varies substantially according to the specific outcome being studied.

Claims that bilberry "restores eyesight," "prevents blindness," "cures glaucoma," "reverses cataracts," or treats retinal disease would go far beyond what current scientific evidence establishes.

Bilberry vs. Blueberry

Bilberries and blueberries are close botanical relatives, but they are not identical.

Bilberry is generally identified as Vaccinium myrtillus.

Common cultivated blueberries sold in North America often belong to species such as Vaccinium corymbosum and related cultivated varieties.

Bilberries are typically:

• Smaller

• Darker throughout the flesh

• More intensely pigmented

• Softer

• More likely to grow individually rather than in large clusters

• Particularly rich in anthocyanins

Both fruits can be nutritious additions to a varied diet.

One should not necessarily be considered "better" than the other simply because their phytochemical concentrations differ.

Bilberry as Part of a Healthy Lifestyle

The simplest way to appreciate bilberry is as a deeply colored berry containing fiber and a diverse collection of naturally occurring polyphenols.

Bilberries may be incorporated into:

• Fresh fruit dishes

• Smoothies

• Yogurt

• Oatmeal

• Baked goods

• Jams and preserves

• Juices

• Fruit powders

• Herbal preparations

• Dietary supplements

Whole berries provide a different nutritional package than isolated or concentrated extracts because the whole fruit also contains fiber and its naturally occurring food matrix.

Eating bilberries as part of a diet rich in diverse fruits, vegetables, whole grains, legumes, nuts, seeds, and other plant foods is different from using a concentrated supplement for a specific health objective.

Bilberry Safety and Considerations

Bilberry fruit consumed in normal food quantities is widely used as a food.

Concentrated extracts and supplements require additional consideration.

Bilberry products can vary considerably in their anthocyanin concentration and overall chemical composition.

People taking prescription medications, particularly medications affecting blood glucose or blood clotting, should discuss concentrated bilberry supplementation with an appropriately qualified healthcare professional.

Pregnant or breastfeeding individuals should also consult a healthcare professional before using concentrated botanical supplements.

Bilberry leaf preparations should not automatically be assumed to have the same safety profile as the fruit.

People with diagnosed eye disease should not use bilberry supplements as a substitute for appropriate ophthalmic care. Sudden vision changes, flashes of light, new floaters, eye pain, or significant loss of vision require prompt professional evaluation.

The Bottom Line

Bilberry, Vaccinium myrtillus, is a deeply pigmented berry with a long history as both a European food and traditional botanical ingredient.

Its characteristic blue-purple color comes largely from anthocyanins, a family of flavonoid pigments that have become important subjects of nutritional research.

Bilberry also contains flavonols, phenolic acids, tannins, proanthocyanidins, and numerous other naturally occurring plant compounds.

Scientific research has investigated bilberry in relation to antioxidant activity, eye fatigue, visual function, healthy circulation, inflammatory-response pathways, glucose and lipid metabolism, cardiovascular wellness, and other areas.

Some of this research includes controlled human studies, while other proposed benefits rely primarily on laboratory, animal, or preliminary evidence.

Bilberry's famous reputation for improving night vision is particularly instructive: despite decades of popular claims, systematic scientific evaluation has not established that bilberry improves night vision in healthy people.

At the same time, modern research continues to explore other aspects of ocular and metabolic health involving bilberry anthocyanins.

Bilberry can therefore be appropriately described as a nutrient-rich, anthocyanin-rich fruit with a fascinating history and several promising areas of ongoing scientific investigation.

References and Further Reading

Chu W, Cheung SCM, Lau RAW, Benzie IFF. Bilberry (Vaccinium myrtillus L.). Herbal Medicine: Biomolecular and Clinical Aspects. CRC Press / National Center for Biotechnology Information.

Read the bilberry scientific overview through NCBI

European Medicines Agency. Vaccinium myrtillus L., fructus recens — European Union Herbal Monograph.

Explore the European Medicines Agency's scientific information on Vaccinium myrtillus

Canter PH, Ernst E. Anthocyanosides of Vaccinium myrtillus (Bilberry) for Night Vision — A Systematic Review of Placebo-Controlled Trials. Survey of Ophthalmology. 2004.

View the systematic review on PubMed

Kalt W, Cassidy A, Howard LR, et al. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in Nutrition. 2020.

View the article on PubMed

Read the full article through PubMed Central

Miyake S, Takahashi N, Sasaki M, et al. Vision Preservation During Retinal Inflammation by Anthocyanin-Rich Bilberry Extract.

View the research through PubMed

Ozawa Y, Kawashima M, Inoue S, et al. Bilberry Extract Supplementation for Preventing Eye Fatigue in Video Display Terminal Workers.

Search the clinical research through PubMed

Royal Botanic Gardens, Kew. Vaccinium myrtillus L. Plants of the World Online.

View Vaccinium myrtillus at Kew Science

Educational Disclaimer: This information is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. References to traditional herbal uses describe historical or ethnobotanical practices and should not be interpreted as evidence of medical effectiveness. Laboratory, animal, phytochemical, and preliminary clinical findings do not necessarily establish health benefits in humans. Bilberry supplements should not be used as substitutes for medications or professional eye care. Consult a qualified healthcare professional before using concentrated botanical supplements, particularly if you are pregnant, breastfeeding, taking medications, or have a medical condition.