Cyanidin-3-glucoside

PhytochemicalAnthocyaninBest with a meal

What is it

Cyanidin-3-glucoside (C3G) is a specific anthocyanin pigment that gives red and purple color to many fruits and vegetables, especially black rice, blackcurrants, and chokeberries. It is one of the most common dietary anthocyanins.

Evidence for 1 use

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

Vascular and metabolic health (anthocyanin intake)

Limited Evidence

Higher anthocyanin intake correlates with lower cardiovascular risk in cohort studies. RCTs of purified or enriched anthocyanin extracts show modest improvements in endothelial function and lipid profile.

How it works

C3G is absorbed in small amounts in its intact form and is also metabolized by gut microbiota to phenolic acids that enter circulation. It has antioxidant, anti-inflammatory, and vasoactive effects in cell culture, and animal studies suggest improvements in lipid metabolism, insulin sensitivity, and endothelial function. Human bioavailability is low (typically under 1%), so clinical effects likely depend on cumulative exposure and metabolite activity.

Dosage

No RDA. Anthocyanin trials use 80-320 mg/day, with C3G as a major component. DSLD does not report a median.

When and how to take it

No strict timing requirement. Often taken with meals to support absorption alongside dietary fat.

1 commercial form

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

Black rice or berry extract

Often standardized to C3G content.

Low bioavailability; metabolites contribute to activity.

Safety

Well tolerated as a food component and in trials of anthocyanin-rich extracts. No serious adverse effects reported at typical doses.

Who should be cautious

No specific cautions at dietary doses. People on warfarin should be consistent with intake of berry-rich extracts.

Interactions

No significant clinical interactions reported. Theoretical interaction with antiplatelet drugs at high doses.

Food sources

Black rice, cooked, 100 g

Amount
~100-300 mg C3G
%DV
—

Blackcurrants, 100 g

Amount
~150-300 mg C3G
%DV
—

Frequently asked questions

How much C3G should I take?⌄

There is no established target. Trials use 80-320 mg/day of total anthocyanins. Dietary sources like berries and black rice provide a meaningful baseline.

Does cooking destroy C3G?⌄

Heat and prolonged storage can degrade anthocyanins. Lightly cooked or fresh sources retain more.

References

Cyanidin-3-glucoside on Wikidata — Wikidata link

Cyanidin-3-glucoside (PubChem CID 197081) — PubChem link

Cyanidin-3-glucoside on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Cyanidin-3-glucoside (PubMed search) — PubMed link

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Evidence-based·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.