What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup (148 g)
Water124.6 g84%
Sugars14.7 g10%
Fibre3.6 g2%
Other carbs3.1 g2%
Protein1.1 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.
Blueberry (Vaccinium corymbosum / Vaccinium angustifolium) is a fruit used for improves endothelial function (flow-mediated dilation) in controlled trials. NutriDex grades the human evidence as Moderate. Blueberries are among the most anthocyanin-dense common fruits, and human evidence is strongest for vascular benefits: meta-analyses and double-blind RCTs show a daily ~1-cup intake improves flow-mediated dilation, an endothelial-function marker, with anthocyanin metabolites mediating the effect. Large U.S. prospective cohorts link higher blueberry/anthocyanin intake to modestly lower type 2 diabetes risk, and meta-analyses of anthocyanin/berry intake show small reductions in LDL-cholesterol and insulin resistance, mainly at higher doses over longer trials. Cognitive trials in older adults suggest small gains in episodic memory and executive function, but results are inconsistent across domains. Importantly, pooled RCTs find no reliable blood-pressure-lowering effect for whole-group analyses, and most data come from supplements, surrogate endpoints, and short trials rather than hard clinical outcomes. Cohort associations cannot prove causation and may reflect healthier overall diets. Overall the weight of human evidence is moderate and supportive of blueberries as part of a healthy diet rather than a therapeutic intervention.
Purported Benefits
✓Improves endothelial function (flow-mediated dilation) in controlled trials
✓Associated with lower type 2 diabetes risk in large prospective cohorts
✓May modestly improve memory and executive function, especially in older adults
✓May lower LDL-cholesterol and improve cardiometabolic markers as part of anthocyanin/berry intake
✓Provides dietary fibre and a low glycaemic load relative to many fruits
✓Good source of vitamin K and manganese
Dosing & Compounds
Typical Dose
A typical serving is 1 cup (148 g) of fresh berries; trials showing vascular and cognitive effects used roughly 1 cup/day fresh equivalent (about 150 g, or 24 g/day freeze-dried powder) over several weeks to 6 months.
Active Compounds
Anthocyanins (malvidin-, delphinidin-, cyanidin-3-glucosides)Chlorogenic acid and other phenolic acidsFlavonols (quercetin)ProanthocyanidinsVitamin C (ascorbic acid)Vitamin K1 (phylloquinone)ManganesePectin and other soluble/insoluble fibrePotassium
Safety & Cautions
⚠
Generally very safe as a food. Blueberries are a FODMAP/fructose source and large amounts may cause GI discomfort in sensitive people; they contribute natural sugar (~15 g per cup) so portion matters for those managing glycaemia, though their glycaemic load is modest. They contain vitamin K1, so people on warfarin should keep intake consistent to avoid affecting INR. True blueberry allergy is rare. Concentrated anthocyanin extracts/supplements are not equivalent to whole fruit and lack the same safety record. No clinically important grapefruit-type CYP3A4 interaction is established for blueberries. Educational only — always check with your doctor or pharmacist before combining Blueberry with any medicine.
Blueberry is most often taken for Improves endothelial function (flow-mediated dilation) in controlled trials, Associated with lower type 2 diabetes risk in large prospective cohorts, May modestly improve memory and executive function, especially in older adults, May lower LDL-cholesterol and improve cardiometabolic markers as part of anthocyanin/berry intake. Anthocyanin-rich berry for vascular and brain health
Does Blueberry work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Blueberries are among the most anthocyanin-dense common fruits, and human evidence is strongest for vascular benefits: meta-analyses and double-blind RCTs show a daily ~1-cup intake improves flow-mediated dilation, an endothelial-function marker, with anthocyanin metabolites mediating the effect. Large U.S. prospective cohorts link higher blueberry/anthocyanin intake to modestly lower type 2 diabetes risk, and meta-analyses of anthocyanin/berry intake show small reductions in LDL-cholesterol and insulin resistance, mainly at higher doses over longer trials. Cognitive trials in older adults suggest small gains in episodic memory and executive function, but results are inconsistent across domains. Importantly, pooled RCTs find no reliable blood-pressure-lowering effect for whole-group analyses, and most data come from supplements, surrogate endpoints, and short trials rather than hard clinical outcomes. Cohort associations cannot prove causation and may reflect healthier overall diets. Overall the weight of human evidence is moderate and supportive of blueberries as part of a healthy diet rather than a therapeutic intervention.
What is the typical dose of Blueberry?
A typical serving is 1 cup (148 g) of fresh berries; trials showing vascular and cognitive effects used roughly 1 cup/day fresh equivalent (about 150 g, or 24 g/day freeze-dried powder) over several weeks to 6 months.
Is Blueberry safe? Any cautions or side effects?
Generally very safe as a food. Blueberries are a FODMAP/fructose source and large amounts may cause GI discomfort in sensitive people; they contribute natural sugar (~15 g per cup) so portion matters for those managing glycaemia, though their glycaemic load is modest. They contain vitamin K1, so people on warfarin should keep intake consistent to avoid affecting INR. True blueberry allergy is rare. Concentrated anthocyanin extracts/supplements are not equivalent to whole fruit and lack the same safety record. No clinically important grapefruit-type CYP3A4 interaction is established for blueberries.
How many studies support Blueberry?
NutriDex cites 10 sources for Blueberry, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Blueberry (Vaccinium corymbosum / Vaccinium angustifolium): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/blueberry
BibTeX
@misc{nutridex_blueberry,
author = {Peh, Daryl},
title = {Blueberry (Vaccinium corymbosum / Vaccinium angustifolium): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/blueberry},
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.