Bilberry
European blueberry cousin with anthocyanins concentrated for eye health and microcirculation. WWII pilot lore aside, real benefits for venous insufficiency and eye fatigue.
Moderate evidence for chronic venous insufficiency, diabetic retinopathy, and digital eye strain. Modest for night vision in healthy adults. Effects: 4–12 weeks.
Vaccinium myrtillus (European bilberry) contains higher concentrations of anthocyanins than American blueberries. RAF pilots in WWII were said to eat bilberry jam to improve night vision (a story now considered apocryphal), but the underlying mechanism is real — anthocyanins support retinal function, improve microcirculation, and reduce capillary fragility. Better evidence in chronic venous insufficiency, diabetic retinopathy, and computer-vision-related eye fatigue than in healthy people seeking vision enhancement.
- Form
- Standardised bilberry extract to 25% anthocyanins (Mirtoselect, Mirtogenol).
- Dose
- 80–160 mg standardised extract 2x daily.
- Timing
- With food. Split AM/PM.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated. Mild GI upset, rare allergic reaction.
- Interactions
- Anticoagulants — mild additive blood-thinning. Diabetes medications — mild glucose lowering.
- Contraindications
- Bleeding disorders. Pre-surgery (stop 1–2 weeks before).
- Lab markers
- Not standard.
- Food sources
- European bilberries (limited availability), blueberries (lower anthocyanin concentration but similar profile). Black raspberry, blackcurrant also good food sources of related anthocyanins.
Pairs with
Lutein + zeaxanthin (eye stack). Astaxanthin. Pycnogenol (venous insufficiency combos).
Where to buy
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