Bog Bilberry

botanicaloctyl beta-D-glucopyranoside

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.

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.

Evidence for 3 uses

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

Antioxidant intake

Grade C

Moderate evidence

Bog bilberry contributes anthocyanins and other polyphenols to dietary intake, consistent with broader evidence that anthocyanin-rich foods support antioxidant defenses. Specific bog bilberry research is limited.

Vascular and circulatory support

Grade D

Mixed evidence

Effects likely overlap with those of other Vaccinium species. Direct clinical evidence for bog bilberry is sparse.

Visual function

Grade F

Limited evidence

Claims of visual benefits are extrapolated from bilberry (V. myrtillus) research, which is itself mixed. No specific bog bilberry trials support visual benefit claims.

3 commercial forms

Fresh or frozen berries

Whole-food form

Most common form of consumption. Available in northern and alpine regions during summer.

Dried berry powder

Concentrated whole-food form

Occasionally used in supplement blends or smoothie powders.

Extract (rare)

Less common than V. myrtillus extracts

Limited commercial availability as a discrete extract.

Dosage

There is no established RDA for bog bilberry. Specific supplement dosing is not well established due to limited research and limited commercial availability. Where used, doses are typically similar to those of other bilberry products: 80 to 480 mg of extract per day. Whole berries can be consumed as a food.

When and how to take it

Bog bilberry, when available as a supplement, can be taken with or without food. Taking with meals may improve absorption of fat-soluble polyphenol metabolites and reduce mild GI effects. For dietary intake of berries, no specific timing requirements apply. Consistent intake matters more than precise timing for any potential antioxidant or vascular effects.

Food sources

Food	Amount	%DV
Fresh bog bilberries (seasonal, wild-harvested)	1 cup	—
Frozen bog bilberries	1 cup	—

Safety

Bog bilberry is generally considered safe when consumed as a food. Mild gastrointestinal upset can occur with very large amounts. There is no established Tolerable Upper Intake Level, and no specific safety concerns documented at typical food intakes. Long-term safety data for concentrated bog bilberry extracts are limited because research is sparse.

Who should be cautious

People taking anticoagulants should use caution with concentrated berry extracts. Pregnant and breastfeeding women can generally consume bog bilberry as a food; concentrated extracts should be avoided due to limited safety data. People with diabetes should monitor glucose if using concentrated supplements.

Interactions

Like other anthocyanin-rich berries, concentrated bog bilberry extracts could theoretically have mild antiplatelet effects, potentially relevant for people on anticoagulants. Few specific drug interactions are documented for bog bilberry. At dietary intakes, no significant interactions are expected.

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

ChEBI: octyl beta-D-glucopyranoside — ChEBI Database link
Wikidata: Vaccinium uliginosum — Wikidata link

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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.