Blueberries are packed with nutrients and antioxidants that work wonders for your health.
But eating enough to enjoy these benefits isn’t always realistic.
That’s why many health conscious folks are turning to blueberry extract supplements.
They make it easy to enjoy everything blueberries offer—better brain function, reduced oxidative stress, enhanced fat burning, and more—without needing to eat large quantities of fruit every day.
In this article, you’ll learn what blueberry extract supplements are, how they improve your health, and the best blueberry supplement for boosting your well-being.
Key Takeaways
- Blueberry extract provides the benefits of blueberries without the need to eat large amounts of fruit.
- It boosts brain function, improving memory, reaction times, and mental sharpness while reducing inflammation and protecting against cognitive decline.
- Blueberry extract powder enhances antioxidant activity, lowers oxidative damage, and supports heart health by improving blood vessel function.
- Another benefit of blueberry powder is that it helps you burn more fat and conserve carbohydrates during exercise, which improves endurance in longer workouts.
- The best blueberry supplements use clinically effective doses, contain no artificial fillers, and are manufactured in certified facilities to ensure purity and potency, like Vitality.
Blueberry extract is a concentrated form of blueberry juice derived from the fruit of the Vaccinium species, particularly Vaccinium angustifolium (common blueberry) and Vaccinium uliginosum (lowbush blueberry).
To create blueberry extract, producers remove most of the fiber and pulp from the blueberries, leaving a liquid or powder rich in the fruit’s beneficial compounds.
What Are Blueberry Powder Supplements?
Blueberry powder supplements are dietary products made from powdered blueberry extract.
These supplements offer the health benefits of blueberries without requiring you to eat large quantities of the fruit.
Types of Blueberry Dietary Supplements
Blueberry supplements come in various forms, including:
- Blueberry capsules
- Blueberry pills
- Blueberry powder
- Blueberry juice
Blueberry Powder Benefits
Blueberries are a rich source of health-promoting nutrients, phytochemicals, and antioxidants, including vitamin K, quercetin, resveratrol, and more.
They’re also one of the best natural sources of anthocyanins, which are pigments that give blueberries their color and possess powerful antioxidant properties.
Together, these compounds give blueberry supplements their benefits, including better cognitive function, reduced oxidative stress, enhanced antioxidant protection, improved endothelial function, and increased fat burning.
Let’s dig into these benefits in more depth.
Boosts Cognitive Function
Blueberry supplements enhance cognitive function by improving memory, supporting brain health, and protecting against age-related cognitive decline.
For example, in a study published in the Journal of Agricultural and Food Chemistry, people who took blueberry extract for 12 weeks showed notable improvements in learning and word recall tasks.
These benefits are largely due to the anthocyanins in the blueberry powder, which enhance communication between brain cells. By strengthening neuronal signaling in areas of the brain involved in memory, anthocyanins help you maintain mental sharpness.
Blueberry extract also improves how your body processes glucose and reduces insulin levels, which lowers brain inflammation, clears beta-amyloid proteins that can contribute to memory loss, and boosts signaling in the areas of the brain responsible for memory.
Another study published in Frontiers in Psychology also highlights blueberry extract’s cognitive benefits.
In that 24-week study, people taking a supplement containing blueberry extract reduced reaction times in cognitive tasks by 10% compared to people taking a placebo.
They also performed better on memory-related learning tasks and showed a 6% improvement in executive function, including planning, self-regulation, and cognitive flexibility.
Reduces Oxidative Stress
Blueberry supplements reduce oxidative stress by boosting your body’s antioxidant defenses, which protect cells from damage caused by free radicals—unstable molecules that can damage your cells, contributing to aging and disease.
Research shows that taking blueberry powder significantly increases antioxidant activity in the blood. For example, a study published in the British Journal of Nutrition showed that people who consumed blueberry powder with a high-fat meal had 15% more antioxidants in their blood 4 hours later than those who didn’t.
Another study published in the European Journal of Nutrition showed that daily blueberry supplementation for 6 weeks reduced oxidative damage to DNA by 12% and improved the body’s ability to resist further DNA damage by 19%.
Enhances Antioxidant Protection
Blueberry supplements help your body defend itself against damage by increasing antioxidant activity in your blood and tissues.
For example, a study in Nutrition Research found that people who ate blueberries every day had higher antioxidant levels in their blood after six weeks, making their bodies better equipped to handle oxidative stress.
Another study found that consuming blueberry juice reduced markers of cell damage and improved the body’s ability to resist further harm, helping to keep your cells healthy and functioning properly.
Improved Endothelial Function
Blueberry supplements may improve endothelial function, which is critical for maintaining good cardiovascular health.
A 2024 systematic review of 16 studies found that supplementing with blueberry extract increased flow-mediated dilation (a measure of blood vessel responsiveness) by 1.5%, and reactive hyperemia index (a measure of vascular function) by a modest but measurable amount.
The results also showed that supplementing with blueberry powder decreased diastolic blood pressure by an average of 2.2 mm Hg.
Supports Fat Burning During Exercise
Blueberry supplements may also improve fat burning during exercise by helping your body use more fat for fuel while reducing its reliance on carbohydrates.
A study published in Nutrients found that people taking blueberry extract before moderate-intensity cycling increased fat burning by 20% after 20 minutes, 40% after 30 minutes, and 30% after 40 minutes compared to when they took nothing.
At the same time, carbohydrate use dropped by about 10% at 20 minutes, 20% at 30 minutes, and 15% at 40 minutes. This matters because conserving glycogen stores helps you maintain energy during longer workouts.
Blueberry Powder Dosage
Scientists haven’t determined the optimal dose of blueberry extract yet, but current evidence suggests that 25 grams of fresh blueberries—or an equivalent amount in concentrated extract—is the minimum dose to experience health benefits.
The Best Blueberry Supplement
To be considered the best blueberry supplement, a product must:
- Contain a clinically effective dose of blueberry extract
- Contain no artificial fillers, food dyes, or other chemical junk
- Be analyzed for purity and potency in an accredited lab
- Have a clean and transparent label showing exactly what’s in every serving and what’s not (no proprietary blends or hidden ingredients)
- Be made in NSF-certified and FDA-inspected and cGMP-compliant facilities
For a product that meets all these criteria, try Vitality.
Vitality is Legion’s vitality supplement designed to help you feel more vibrant, resilient, and relaxed.
As well as Rhodiolife® Rhodiola rosea, Coenzyme Q10 (CoQ10), and L-ergothioneine, Vitality contains 500 milligrams of BlueBoreal® Organic Canadian Blueberry Blend extract, which provides an amount of blueberry extract equivalent to eating 27.5 grams of blueberries.
FAQ #1: What are blueberry products made of?
Blueberry supplements are made from concentrated blueberry extract, which is derived from the fruit of the Vaccinium species. This extract is typically dried and powdered, or processed into capsules, pills, or juice.
FAQ #2: Are blueberries bad for older people?
No, blueberries are not bad for older people. In fact, they can be particularly beneficial. Studies show that blueberry supplements improve cognitive function, support cardiovascular health, and reduce oxidative stress—all areas of concern as we age.
FAQ #3: Should you take supplements containing blueberries while pregnant?
There isn’t enough research to confirm whether blueberry extract supplements are safe during pregnancy. So, while there’s no evidence it would cause harm, it’s probably best to avoid them for now. Fresh blueberries, however, are perfectly safe and a great way to enjoy their health benefits.
Scientific References +
- Krikorian, Robert, et al. “Blueberry Supplementation Improves Memory in Older Adults†.” Journal of Agricultural and Food Chemistry, vol. 58, no. 7, 14 Apr. 2010, pp. 3996–4000, https://doi.org/10.1021/jf9029332. Accessed 31 Oct. 2019.
- Andres-Lacueva, Cristina, et al. “Anthocyanins in Aged Blueberry-Fed Rats Are Found Centrally and May Enhance Memory.” Nutritional Neuroscience, vol. 8, no. 2, Apr. 2005, pp. 111–120, https://doi.org/10.1080/10284150500078117. Accessed 29 Nov. 2019.
- Watson, G Stennis, et al. “Preserved Cognition in Patients with Early Alzheimer Disease and Amnestic Mild Cognitive Impairment during Treatment with Rosiglitazone: A Preliminary Study.” The American Journal of Geriatric Psychiatry : Official Journal of the American Association for Geriatric Psychiatry, vol. 13, no. 11, 2005, pp. 950–8, www.ncbi.nlm.nih.gov/pubmed/16286438, https://doi.org/10.1176/appi.ajgp.13.11.950.
- Lopresti, Adrian L, et al. “Effects of a Polyphenol-Rich Grape and Blueberry Extract (MemophenolTM) on Cognitive Function in Older Adults with Mild Cognitive Impairment: A Randomized, Double-Blind, Placebo-Controlled Study.” Frontiers in Psychology, vol. 14, 29 Mar. 2023, https://doi.org/10.3389/fpsyg.2023.1144231.
- Blacker, Bryan C., et al. “Consumption of Blueberries with a High-Carbohydrate, Low-Fat Breakfast Decreases Postprandial Serum Markers of Oxidation.” The British Journal of Nutrition, vol. 109, no. 9, 1 May 2013, pp. 1670–1677, pubmed.ncbi.nlm.nih.gov/22935321/, https://doi.org/10.1017/S0007114512003650. Accessed 4 Sept. 2020.
- Kay, Colin D., and Bruce J. Holub. “The Effect of Wild Blueberry (Vaccinium Angustifolium) Consumption on Postprandial Serum Antioxidant Status in Human Subjects.” British Journal of Nutrition, vol. 88, no. 04, Oct. 2002, p. 389, https://doi.org/10.1079/bjn2002665. Accessed 9 Apr. 2019.
- Riso, Patrizia, et al. “Effect of a Wild Blueberry (Vaccinium Angustifolium) Drink Intervention on Markers of Oxidative Stress, Inflammation and Endothelial Function in Humans with Cardiovascular Risk Factors.” European Journal of Nutrition, vol. 52, no. 3, 1 Apr. 2013, pp. 949–961, pubmed.ncbi.nlm.nih.gov/22733001/, https://doi.org/10.1007/s00394-012-0402-9. Accessed 26 Jan. 2021.
- Del Bo′, Cristian, et al. “A Single Portion of Blueberry (Vaccinium Corymbosum L) Improves Protection against DNA Damage but Not Vascular Function in Healthy Male Volunteers.” Nutrition Research, vol. 33, no. 3, Mar. 2013, pp. 220–227, https://doi.org/10.1016/j.nutres.2012.12.009.
- Wilms, Lonneke C., et al. “Impact of Multiple Genetic Polymorphisms on Effects of a 4-Week Blueberry Juice Intervention on Ex Vivo Induced Lymphocytic DNA Damage in Human Volunteers.” Carcinogenesis, vol. 28, no. 8, 1 Aug. 2007, pp. 1800–1806, academic.oup.com/carcin/article/28/8/1800/2526773, https://doi.org/10.1093/carcin/bgm145.
- Deng, Bixin, et al. “Effect of Blueberry Intervention on Endothelial Function: A Systematic Review and Meta-Analysis.” Frontiers in Physiology, vol. 15, 3 June 2024, https://doi.org/10.3389/fphys.2024.1368892. Accessed 18 Dec. 2024.
- Pilolla, Kari D., et al. “Effects of Wild Blueberries on Fat Oxidation Rates in Aerobically Trained Males.” Nutrients, vol. 15, no. 6, 1 Jan. 2023, p. 1339, www.mdpi.com/2072-6643/15/6/1339, https://doi.org/10.3390/nu15061339. Accessed 28 Mar. 2023.
