Blueberries are a popular food and frequently supplemented. The antioxidant and anthocyanin content of blueberries makes them particularly effective at reducing cognitive decline, supporting cardiovascular health, protecting the liver, and reducing liver fat buildup.
Blueberries may also have a potential nootropic effect. They have been found to improve cognition in people undergoing cognitive decline, but there is also some rodent evidence that suggests blueberries can improve cognition in healthy young people as well. They may also have a role to play in promoting the growth of nervous tissue and reducing neurological inflammation.
Blueberries can be eaten or supplemented through blueberry powder. Isolated anthocyanins are also an effective supplement.
Blueberries are both a food product and dietary supplement.
Blueberries Contain anthologycyaninns which activate a gene called NRF2 which then itself activates genes with antioxidant response elements. NRF2 is a master regulator of many genes involved with inflammation and antioxidant activity.
They also contain another compound, pterostilbene which has been shown to activate the gene PPAR-alfa, it has been shown to lower triglycerides, blood glucose levels and improve cognitive function.
Recommended dosage
Blueberries can be supplemented through a blueberry extract, isolated anthocyanins, or frozen or fresh blueberries.
The optimal dose for blueberry extract is 5.5 – 11g, with the higher end of the dose being more effective. The optimal range for isolated anthocyanin supplementation is 500-1,000mg. The optimal dose for blueberry extract translates to approximately 60-120g of fresh berries.
Blueberries should be eaten or supplemented daily. They are best stored in cold environments, like a refrigerator. Blanching blueberries is known to increase anthocyanin bioavailability, but excessive heat treatment or exposure will degrade the anthocyanin content.