What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup (112 g)
Water91.8 g83%
Sugars13 g12%
Other carbs4.2 g4%
Protein1.6 g1%
Fat0.5 g0%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Blackcurrant (Ribes nigrum) is a fruit used for exceptional vitamin c density (roughly 3x an orange) supporting immune and antioxidant status. NutriDex grades the human evidence as Moderate. Blackcurrant is one of the most anthocyanin- and vitamin C-dense common berries, and most human evidence centers on its anthocyanins rather than whole-fruit feeding. Randomized crossover trials of standardized New Zealand blackcurrant extract (105-210 mg anthocyanins) consistently increase fat oxidation during moderate cycling (about 27% in one female cohort) and show favorable but mixed performance and recovery effects. Small ophthalmology trials, mostly from Japan, report improved dark adaptation, possible relief of digital eye strain, and a 2-year glaucoma RCT (50 mg/day) showing better visual-field preservation and ocular blood flow. A controlled acute trial found that 600 mg blackcurrant anthocyanins blunted early postprandial glucose, insulin, and incretin responses, but lower doses did not. Broader anthocyanin meta-analyses link intake to modest LDL-cholesterol and inflammatory-marker reductions and lower CVD mortality in cohorts, though blood-pressure effects are negligible. Limits are significant: most trials are small, short, often industry-linked, use concentrated extracts rather than fresh fruit, and outcomes are heterogeneous. Overall the human evidence is moderate and strongest for metabolic/exercise endpoints and exploratory for vision.
Purported Benefits
✓Exceptional vitamin C density (roughly 3x an orange) supporting immune and antioxidant status
✓Anthocyanin-rich; improves dark adaptation and may relieve digital eye strain
✓Enhances fat oxidation and may aid endurance exercise performance and recovery (NZ extract)
✓Blunts postprandial glucose and insulin spikes at high anthocyanin doses
✓Anti-inflammatory effects (lowers CRP/TNF-alpha) and modest LDL-cholesterol reduction
Dosing & Compounds
Typical Dose
About 1 cup fresh berries (110-150 g); ergogenic/eye-health trials use 50-300 mg standardized anthocyanin extract daily
Active Compounds
Anthocyanins (delphinidin-3-rutinoside, cyanidin-3-rutinoside, delphinidin-3-glucoside)Vitamin C (L-ascorbic acid) - exceptionally highFlavonols (quercetin, myricetin, kaempferol glycosides)Phenolic acids (chlorogenic, p-coumaric acid)Proanthocyanidins (condensed tannins)Soluble and insoluble fiber (pectin)Potassium and manganeseGamma-linolenic acid (GLA) - concentrated in seed oil
Safety & Cautions
⚠
Generally safe as food. Concentrated anthocyanin/extract supplements are far above dietary amounts and lack long-term safety data. Blackcurrant contains vitamin K and GLA-rich seed oil, which may theoretically affect anticoagulants (warfarin) and antiplatelet drugs - consult a clinician if on these. The high vitamin C and oxalate content may matter for people prone to calcium-oxalate kidney stones. Whole fruit is acidic and high in natural sugars/fiber, which can cause GI upset in large amounts. Educational only — always check with your doctor or pharmacist before combining Blackcurrant with any medicine.
Blackcurrant is most often taken for Exceptional vitamin C density (roughly 3x an orange) supporting immune and antioxidant status, Anthocyanin-rich; improves dark adaptation and may relieve digital eye strain, Enhances fat oxidation and may aid endurance exercise performance and recovery (NZ extract), Blunts postprandial glucose and insulin spikes at high anthocyanin doses. Anthocyanin-dense berry for eyes and exercise
Does Blackcurrant work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Blackcurrant is one of the most anthocyanin- and vitamin C-dense common berries, and most human evidence centers on its anthocyanins rather than whole-fruit feeding. Randomized crossover trials of standardized New Zealand blackcurrant extract (105-210 mg anthocyanins) consistently increase fat oxidation during moderate cycling (about 27% in one female cohort) and show favorable but mixed performance and recovery effects. Small ophthalmology trials, mostly from Japan, report improved dark adaptation, possible relief of digital eye strain, and a 2-year glaucoma RCT (50 mg/day) showing better visual-field preservation and ocular blood flow. A controlled acute trial found that 600 mg blackcurrant anthocyanins blunted early postprandial glucose, insulin, and incretin responses, but lower doses did not. Broader anthocyanin meta-analyses link intake to modest LDL-cholesterol and inflammatory-marker reductions and lower CVD mortality in cohorts, though blood-pressure effects are negligible. Limits are significant: most trials are small, short, often industry-linked, use concentrated extracts rather than fresh fruit, and outcomes are heterogeneous. Overall the human evidence is moderate and strongest for metabolic/exercise endpoints and exploratory for vision.
What is the typical dose of Blackcurrant?
About 1 cup fresh berries (110-150 g); ergogenic/eye-health trials use 50-300 mg standardized anthocyanin extract daily
Is Blackcurrant safe? Any cautions or side effects?
Generally safe as food. Concentrated anthocyanin/extract supplements are far above dietary amounts and lack long-term safety data. Blackcurrant contains vitamin K and GLA-rich seed oil, which may theoretically affect anticoagulants (warfarin) and antiplatelet drugs - consult a clinician if on these. The high vitamin C and oxalate content may matter for people prone to calcium-oxalate kidney stones. Whole fruit is acidic and high in natural sugars/fiber, which can cause GI upset in large amounts.
How many studies support Blackcurrant?
NutriDex cites 12 sources for Blackcurrant, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Blackcurrant (Ribes nigrum): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/blackcurrant
BibTeX
@misc{nutridex_blackcurrant,
author = {Peh, Daryl},
title = {Blackcurrant (Ribes nigrum): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/blackcurrant},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.