Evidence-based·Last reviewed May 31, 2026·How we grade evidence

Bog Bilberry

BotanicalOctyl beta-D-glucopyranoside

An anthocyanin-rich berry related to European bilberry. The chemistry is interesting but human clinical-trial data on V. uliginosum SPECIFICALLY are sparse — most consumer claims piggyback on V. myrtillus research, where rigorous trials of the most-marketed use (night vision) have been NEGATIVE.

Quick decision guide

May help most

Adults who enjoy bog bilberry as food and want a polyphenol-rich addition to a varied diet. There is no condition for which V. uliginosum has compelling direct clinical-trial evidence.

Common dosing range

80–160 mg/day of standardized extract (typically 25% anthocyanins); 1–2 cups fresh fruit when in season.

When to expect effects

Not established for any clinical endpoint.

Watch out for

Lab evidence shows antiplatelet activity; case reports of bleeding with anticoagulants. Stop 2 weeks before surgery.

Evidence snapshot

In vitro antioxidant activityStrong (mechanism)
Night vision / vision improvementLow (negative)
Eye fatigue / VDT useEmerging
Cardiovascular outcomesLow

What is it

Bog bilberry (Vaccinium uliginosum), also called bog blueberry, northern bilberry, or alpine blueberry, is a small Vaccinium shrub found in cold northern climates and alpine regions. It is less commonly used in supplements than its relatives bilberry (V. myrtillus) and blueberry (V. corymbosum), and dietary supplement availability is limited.

Is it worth it for you?

Use this as a quick fit check, not a diagnosis.

Worth considering if…

You enjoy bog bilberry as a wild-harvested food and want it as part of a varied diet
You're trialing it for screen-related eye fatigue with realistic expectations (modest effect at best)
You're already taking it without issue and want to continue at standard doses

Probably skip if…

You're hoping it will dramatically improve night vision — the strongest systematic review found no effect on normal night vision
You're on warfarin, DOACs (apixaban, rivaroxaban), aspirin, or other anticoagulants/antiplatelet drugs — bleeding-risk signal
You expect cardiovascular, blood-sugar, or weight-loss benefits — the evidence is animal/in-vitro, not human-outcome
You're paying premium prices for V. uliginosum specifically — the well-studied bilberry is V. myrtillus, and even there clinical evidence is thin

Evidence at a glance

Antioxidant and anti-inflammatory mechanism

Limited Evidence
Effect
Robust in vitro antioxidant capacity; no specific clinical-endpoint translation for V. uliginosum
Best fit
(N/A — mechanism-only)
Time
Not established for clinical endpoints

Eye fatigue and visual function

Mixed Evidence
Effect
No evidence for night vision benefit; modest possible effect on screen-fatigue endpoints in V. myrtillus trials only
Best fit
Adults with screen-related eye fatigue willing to trial it short-term with realistic expectations
Time
8–12 weeks in the few positive small trials

Cardiovascular and metabolic markers

Mixed Evidence
Effect
Positive in animal/cell studies; no human RCTs on V. uliginosum for cardiovascular endpoints
Best fit
(None — observational data on berries broadly, not on V. uliginosum specifically)
Time
Not established

Evidence for 3 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Antioxidant and anti-inflammatory mechanism

Mechanism only
Limited Evidence

Bog bilberry contains anthocyanins (malvidin-3-glucoside dominant), phenolic acids, and other polyphenols with strong in vitro antioxidant capacity (Colak 2016). Mechanism is well-characterized: anthocyanins scavenge ROS, modulate NF-kB signaling, and inhibit some inflammatory mediators. Mechanism does NOT equal clinical benefit — most published human-outcome data on Vaccinium are for V. myrtillus, not V. uliginosum.

Effect size
Robust in vitro antioxidant capacity; no specific clinical-endpoint translation for V. uliginosum
Time to effect
Not established for clinical endpoints
Best fit
(N/A — mechanism-only)
Less likely
Anyone hoping in vitro 'antioxidant' findings translate to specific disease prevention

Bottom line: The chemistry is interesting; the clinical translation is not yet there for V. uliginosum.

SourceColak et al., 2016 — bog bilberry phenolics and antioxidant capacity — PubMed — Food ChemKrzeminska et al., 2023 — V. uliginosum vs V. myrtillus comparison — PMC — Nutrients

Eye fatigue and visual function

Mixed Evidence

The popular 'bilberry improves vision' framing rests largely on V. myrtillus trials, and those have been mixed-to-negative. The Canter & Ernst 2004 systematic review found that the 4 most-rigorous placebo-controlled trials of bilberry for night vision were UNIFORMLY NEGATIVE. Small Japanese trials have shown short-term improvement in screen-related eye fatigue (e.g., ciliary muscle accommodation after 12 weeks of V. myrtillus extract), but the effect is modest, the studies are small, and the species used is V. myrtillus — not V. uliginosum. Cross-species extrapolation isn't well-supported.

Effect size
No evidence for night vision benefit; modest possible effect on screen-fatigue endpoints in V. myrtillus trials only
Time to effect
8–12 weeks in the few positive small trials
Best fit
Adults with screen-related eye fatigue willing to trial it short-term with realistic expectations
Less likely
Anyone expecting night vision improvement, glaucoma slowing, or macular protection

Bottom line: Don't buy it for night vision. Modest screen-fatigue effects from V. myrtillus trials may or may not apply to V. uliginosum.

Evidence is mixed

Multiple small trials show contradictory results. The most rigorous (Canter & Ernst 2004) found night-vision claims unsupported. Trial-tested species is V. myrtillus, not V. uliginosum.

SourceCanter & Ernst, 2004 — Bilberry for night vision (systematic review) — Surv Ophthalmol — DARE-quality systematic review· conflictingMemorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine· conflicting
SourceCanter & Ernst, 2004 — Bilberry for night vision (systematic review) — Surv Ophthalmol — DARE-quality systematic reviewMemorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine

Cardiovascular and metabolic markers

Mechanism only
Mixed Evidence

Anthocyanin-rich diets are associated with cardiovascular benefits in observational data. Bog bilberry has been studied in cell-culture and rodent models for blood pressure, glucose, and lipid effects, with positive in vitro signals. Human clinical-outcome trials specifically on V. uliginosum are absent. Don't extrapolate observational 'high berry intake' findings to specific bog bilberry supplement use.

Effect size
Positive in animal/cell studies; no human RCTs on V. uliginosum for cardiovascular endpoints
Time to effect
Not established
Best fit
(None — observational data on berries broadly, not on V. uliginosum specifically)
Less likely
Anyone substituting a bog bilberry supplement for established cardiovascular interventions

Bottom line: Anthocyanin-rich diets are good. A specific bog bilberry supplement is not a proven cardiovascular intervention.

SourceKrzeminska et al., 2023 — V. uliginosum vs V. myrtillus comparison — PMC — Nutrients

How it works

Like other Vaccinium species, bog bilberry is rich in anthocyanins, polyphenols, and other antioxidants that contribute to its dark blue-purple color. These compounds are thought to support vascular health and provide antioxidant protection. Bog bilberry contains a profile of anthocyanins that overlaps with but differs slightly from V. myrtillus and the common blueberry. Most research has focused on V. myrtillus and standard blueberries, with bog bilberry less studied as a discrete supplement ingredient. Laboratory studies suggest the antioxidant profile is broadly comparable, but clinical research is limited. In traditional use, bog bilberry was consumed as a food more than as a medicinal herb. Given the limited specific research, claims about bog bilberry are largely extrapolated from research on related Vaccinium species. Whether bog bilberry has distinct benefits beyond those of other anthocyanin-rich berries is uncertain.

How to take it

1. Typical dose
• Standardized extract (typically 25% anthocyanins): 80–160 mg/day in 1–2 divided doses • Dried bilberry fruit: 20–60 g/day (rare format; mostly traditional use) • Fresh fruit when in season: 1–2 cups
2. Higher studied dose
Up to 480 mg/day of standardized V. myrtillus extract has been used in some small trials (e.g., glaucoma) without serious safety signal — but the evidence base for higher doses on V. uliginosum specifically is essentially absent. Start conservatively.
3. Timing
Take with a meal to improve absorption and reduce mild GI upset. Anthocyanins are stable in stomach pH but better tolerated with food.
4. With food
With food.
5. Split dosing
Split larger doses (>120 mg/day) between morning and evening to maintain steadier plasma levels.
6. How long to try
8–12 weeks before judging eye-fatigue effects. There's no established long-term duration; continuous high-dose use beyond a few months lacks safety data.

What to track

Subjective eye fatigue or vision symptoms at baseline and at 8–12 weeks
Bruising or unusual bleeding (e.g., gum bleeding, prolonged cuts) — sign of antiplatelet activity
Mild GI upset (rare)
Any changes to anticoagulant levels (INR if on warfarin) — check 2–4 weeks after starting

Bottom line: Reasonable as part of a varied diet. Don't expect dramatic clinical benefits, and stop 2 weeks before any planned surgery.

5 commercial forms

Compare the main delivery options and what they’re best suited for.

Standardized extract (25% anthocyanins) capsule

Most clinical research format

The form used in most extract-based bilberry trials (mostly V. myrtillus). Typically delivers 80–160 mg/day. Look for clearly stated anthocyanin percentage and identifiable strain or source.

Anthocyanin bioavailability is poor (<1%); effects likely depend on gut microbiome metabolites.

Whole fresh or frozen bog bilberry fruit

Food-form

Wild-harvested fruit, often from Nordic regions. Contains the full polyphenol matrix plus fiber and natural sugars. Seasonal availability and high cost outside harvest regions.

Food-matrix effects; complete polyphenol spectrum.

Dried bilberry powder

Concentrated food source

Dehydrated whole-fruit powder. Higher anthocyanin density per gram than fresh fruit. Mix into smoothies or yogurt. Quality varies widely; check for added sugars or maltodextrin bulking.

Similar to whole fruit, more concentrated.

V. myrtillus extract (better-studied alternative)

More clinical research

European bilberry, the species used in most clinical trials. Different dominant anthocyanin profile (delphinidin/cyanidin) than bog bilberry. Often less expensive and better-tested.

Same poor anthocyanin absorption; richer trial database.

Mirtoselect (standardized V. myrtillus extract)

Pharmaceutical-grade reference

Indena's branded V. myrtillus extract standardized to 36% anthocyanins. Used in the better-quality bilberry trials. Higher cost but more reproducible composition.

Reference extract for European clinical research.

Safety

Know the common side effects, key cautions, and who should avoid it.

Common side effects

mild GI upset (rare)increased bowel movements at high doses (fruit fiber)

Serious risks

Who should avoid it

Pregnancy & breastfeeding

Bog bilberry and bilberry have not been adequately studied in pregnancy or lactation. Whole fruit consumption at typical dietary amounts is presumed safe. Avoid concentrated extracts and high-dose supplements due to the antiplatelet/bleeding signal and lack of safety data.

SourceMemorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine

Bottom line: Safe as a food at typical intakes. Be cautious with concentrated extracts in anyone on anticoagulants, antiplatelets, or facing surgery.

Interactions

warfarinModerate

Bilberry can increase prothrombin time and inhibit platelet activity. Case report of significant bleeding. Check INR closely if starting or stopping bilberry on warfarin.

SourceMemorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine
DOACs (apixaban, rivaroxaban, dabigatran)Moderate

Similar additive bleeding risk by mechanism. No reliable INR equivalent to monitor — bleeding-risk awareness is the main safety measure.

SourceMemorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine
antiplatelet drugs (aspirin, clopidogrel, prasugrel, ticagrelor)Moderate

Additive antiplatelet effect; increased bruising and bleeding risk. Discuss with cardiologist before continuing bilberry on dual antiplatelet therapy.

SourceMemorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine
NSAIDs (ibuprofen, naproxen, diclofenac)Minor

Both have antiplatelet effects; theoretical additive bleeding risk with chronic combined use.

SourceMemorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine

Food sources

Bog bilberry (V. uliginosum), fresh

Amount
1 cup (~150 g, ~750 mg anthocyanins)
%DV
—

European bilberry (V. myrtillus), fresh

Amount
1 cup (~150 g, ~700 mg anthocyanins)
%DV
—

Blueberry (V. corymbosum), fresh

Amount
1 cup (~150 g, ~150 mg anthocyanins)
%DV
—

Black currant

Amount
½ cup (~250 mg anthocyanins)
%DV
—

Blackberry

Amount
1 cup (~120 mg anthocyanins)
%DV
—

Tart cherry

Amount
1 cup (~30 mg anthocyanins)
%DV
—

Red grape

Amount
1 cup (~15 mg anthocyanins)
%DV
—

Choosing a product

What to look for on the label — and what to be skeptical of.

Look for…

Latin name explicitly stated: 'Vaccinium uliginosum' for bog bilberry — many products labeled 'bilberry' are actually V. myrtillus or even cultivated blueberry (V. corymbosum)
Anthocyanin content standardized (e.g., '25% anthocyanins' or 'minimum 36 mg anthocyanins per dose')
Sourced from named wild-harvest region (Nordic countries are common for V. uliginosum)
Third-party tested (USP, NSF, ConsumerLab) for heavy metals — wild-harvested berries can accumulate cadmium and lead from soil
Free of preservative-heavy extracts (avoid products with high alcohol content if you don't want it)

Be skeptical of…

'Improves night vision' or 'used by WWII RAF pilots' — the night-vision claim is a persistent myth not supported by rigorous trials of either V. uliginosum or V. myrtillus
'Cures glaucoma, macular degeneration, or diabetic retinopathy' — preliminary studies don't justify cure claims
Mega-dose extracts (>500 mg/day) marketed as 'super-antioxidant' without dose-justified safety data
Combination 'eye health' products that pile bilberry onto other unproven herbs to inflate claims
V. uliginosum products priced at a premium over V. myrtillus when the V. myrtillus evidence base is stronger

Frequently asked questions

Is bog bilberry the same as regular bilberry?⌄

No. Bog bilberry (Vaccinium uliginosum) is a separate species from common bilberry (V. myrtillus). They are related and both are rich in anthocyanins, but they differ in anthocyanin profile and clinical research support.

Where does bog bilberry grow?⌄

It grows in cold northern climates and alpine regions across northern Europe, Asia, and North America. It is typically wild-harvested rather than cultivated commercially.

Is bog bilberry better than regular blueberries?⌄

There is no strong evidence that bog bilberry is superior to other Vaccinium species for any specific health outcome. Most clinical research has focused on V. myrtillus and common blueberries.

Can I find bog bilberry in supplements?⌄

Bog bilberry is uncommon as a discrete supplement ingredient. Most 'bilberry' supplements are made from V. myrtillus. Read labels carefully if you specifically want V. uliginosum.

Is bog bilberry safe to eat?⌄

Yes, bog bilberry has been consumed as a food for centuries in northern regions and is generally safe at dietary intakes.

References by claim

Antioxidant and anti-inflammatory mechanism

Krzeminska et al., 2023 — V. uliginosum vs V. myrtillus comparison — PMC — Nutrients (2023) link

Colak et al., 2016 — bog bilberry phenolics and antioxidant capacity — PubMed — Food Chem (2016) link

Eye fatigue and visual function

Memorial Sloan Kettering About Herbs — Bilberry Fruit — MSKCC Integrative Medicine (2024) link

Canter & Ernst, 2004 — Bilberry for night vision (systematic review) — Surv Ophthalmol — DARE-quality systematic review (2004) link

Track Bog Bilberry with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

Coming to App Store
Evidence-based·Last reviewed May 31, 2026·Evidence current as of May 31, 2026·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.