Blueberries are filled with vitamins and antioxidants that work wonders to your well being.
However consuming sufficient to take pleasure in these advantages isn’t all the time real looking.
That’s why many well being aware of us are turning to blueberry extract dietary supplements.
They make it straightforward to take pleasure in every part blueberries supply—higher mind operate, diminished oxidative stress, enhanced fats burning, and extra—while not having to eat giant portions of fruit every single day.
On this article, you’ll be taught what blueberry extract dietary supplements are, how they enhance your well being, and the finest blueberry complement for enhancing your well-being.
Key Takeaways
- Blueberry extract supplies the advantages of blueberries with out the necessity to eat giant quantities of fruit.
- It boosts mind operate, bettering reminiscence, response occasions, and psychological sharpness whereas lowering irritation and defending towards cognitive decline.
- Blueberry extract powder enhances antioxidant exercise, lowers oxidative harm, and helps coronary heart well being by bettering blood vessel operate.
- One other good thing about blueberry powder is that it helps you burn extra fats and preserve carbohydrates throughout train, which improves endurance in longer exercises.
- The finest blueberry dietary supplements use clinically efficient doses, include no synthetic fillers, and are manufactured in licensed amenities to make sure purity and efficiency, like Vitality.
Blueberry extract is a concentrated type of blueberry juice derived from the fruit of the Vaccinium species, notably Vaccinium angustifolium (widespread blueberry) and Vaccinium uliginosum (lowbush blueberry).
To create blueberry extract, producers take away a lot of the fiber and pulp from the blueberries, leaving a liquid or powder wealthy within the fruit’s helpful compounds.
What Are Blueberry Powder Dietary supplements?
Blueberry powder dietary supplements are dietary merchandise constituted of powdered blueberry extract.
These dietary supplements supply the well being advantages of blueberries with out requiring you to eat giant portions of the fruit.
Forms of Blueberry Dietary Dietary supplements
Blueberry complements are available in numerous varieties, together with:
- Blueberry capsules
- Blueberry drugs
- Blueberry powder
- Blueberry juice
Blueberry Powder Advantages
Blueberries are a wealthy supply of health-promoting vitamins, phytochemicals, and antioxidants, together with vitamin Okay, quercetin, resveratrol, and extra.
They’re additionally top-of-the-line pure sources of anthocyanins, that are pigments that give blueberries their colour and possess highly effective antioxidant properties.
Collectively, these compounds give blueberry dietary supplements their advantages, together with higher cognitive operate, diminished oxidative stress, enhanced antioxidant safety, improved endothelial operate, and elevated fats burning.
Let’s dig into these advantages in additional depth.
Boosts Cognitive Operate
Blueberry complements improve cognitive operate by bettering reminiscence, supporting mind well being, and defending towards age-related cognitive decline.
For instance, in a study printed within the Journal of Agricultural and Meals Chemistry, individuals who took blueberry extract for 12 weeks confirmed notable enhancements in studying and phrase recall duties.
These advantages are largely as a result of anthocyanins within the blueberry powder, which enhance communication between mind cells. By strengthening neuronal signaling in areas of the mind concerned in reminiscence, anthocyanins allow you to preserve psychological sharpness.
Blueberry extract additionally improves how your physique processes glucose and reduces insulin ranges, which lowers mind irritation, clears beta-amyloid proteins that may contribute to reminiscence loss, and boosts signaling within the areas of the mind liable for reminiscence.
One other study printed in Frontiers in Psychology additionally highlights blueberry extract’s cognitive advantages.
In that 24-week examine, individuals taking a complement containing blueberry extract diminished response occasions in cognitive duties by 10% in comparison with individuals taking a placebo.
In addition they carried out higher on memory-related studying duties and confirmed a 6% enchancment in govt operate, together with planning, self-regulation, and cognitive flexibility.
Reduces Oxidative Stress
Blueberry complements scale back oxidative stress by boosting your physique’s antioxidant defenses, which shield cells from harm brought on by free radicals—unstable molecules that may harm your cells, contributing to growing old and illness.
Research exhibits that taking blueberry powder considerably will increase antioxidant exercise within the blood. For instance, a study printed within the British Journal of Vitamin confirmed that individuals who consumed blueberry powder with a high-fat meal had 15% extra antioxidants of their blood 4 hours later than those that didn’t.
One other study printed within the European Journal of Vitamin confirmed that every day blueberry supplementation for six weeks diminished oxidative harm to DNA by 12% and improved the physique’s means to withstand additional DNA harm by 19%.
Enhances Antioxidant Safety
Blueberry complements assist your physique defend itself towards harm by growing antioxidant exercise in your blood and tissues.
For instance, a study in Vitamin Analysis discovered that individuals who ate blueberries every single day had greater antioxidant ranges of their blood after six weeks, making their our bodies higher geared up to deal with oxidative stress.
One other study discovered that consuming blueberry juice diminished markers of cell harm and improved the physique’s means to withstand additional hurt, serving to to maintain your cells wholesome and functioning correctly.
Improved Endothelial Operate
Blueberry complements could enhance endothelial operate, which is vital for sustaining good cardiovascular well being.
A 2024 systematic review of 16 research discovered that supplementing with blueberry extract elevated flow-mediated dilation (a measure of blood vessel responsiveness) by 1.5%, and reactive hyperemia index (a measure of vascular operate) by a modest however measurable quantity.
The outcomes additionally confirmed that supplementing with blueberry powder decreased diastolic blood strain by a mean of two.2 mm Hg.
Helps Fats Burning Throughout Train
Blueberry complements may additionally enhance fats burning throughout train by serving to your physique use extra fats for gas whereas lowering its reliance on carbohydrates.
A study printed in Vitamins discovered that individuals taking blueberry extract earlier than moderate-intensity biking elevated fats burning by 20% after 20 minutes, 40% after half-hour, and 30% after 40 minutes in comparison with once they took nothing.
On the similar time, carbohydrate use dropped by about 10% at 20 minutes, 20% at half-hour, and 15% at 40 minutes. This issues as a result of conserving glycogen shops helps you preserve power throughout longer exercises.
Blueberry Powder Dosage
Scientists haven’t decided the optimum dose of blueberry extract but, however present proof means that 25 grams of contemporary blueberries—or an equal quantity in concentrated extract—is the minimal dose to expertise well being advantages.
The Finest Blueberry Complement
To be thought-about the finest blueberry complement, a product should:
- Comprise a clinically efficient dose of blueberry extract
- Comprise no synthetic fillers, meals dyes, or different chemical junk
- Be analyzed for purity and efficiency in an accredited lab
- Have a clear and clear label displaying precisely what’s in each serving and what’s not (no proprietary blends or hidden elements)
- Be made in NSF-certified and FDA-inspected and cGMP-compliant amenities
For a product that meets all these standards, attempt Vitality.
Vitality is Legion’s vitality complement designed that will help you really feel extra vibrant, resilient, and relaxed.
In addition to Rhodiolife® Rhodiola rosea, Coenzyme Q10 (CoQ10), and L-ergothioneine, Vitality accommodates 500 milligrams of BlueBoreal® Natural Canadian Blueberry Mix extract, which supplies an quantity of blueberry extract equal to consuming 27.5 grams of blueberries.
FAQ #1: What are blueberry merchandise made of?
Blueberry complements are constituted of concentrated blueberry extract, which is derived from the fruit of the Vaccinium species. This extract is usually dried and powdered, or processed into capsules, drugs, or juice.
FAQ #2: Are blueberries dangerous for older individuals?
No, blueberries are usually not dangerous for older individuals. In actual fact, they are often notably helpful. Research present that blueberry complements enhance cognitive operate, help cardiovascular well being, and scale back oxidative stress—all areas of concern as we age.
FAQ #3: Must you take dietary supplements containing blueberries whereas pregnant?
There isn’t sufficient analysis to verify whether or not blueberry extract dietary supplements are protected throughout being pregnant. So, whereas there’s no proof it might trigger hurt, it’s in all probability finest to keep away from them for now. Contemporary blueberries, nevertheless, are completely protected and a good way to take pleasure in their well being advantages.
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.
