Functional Foods · Fruit
Blueberries
Vaccinium corymbosum · also called Blueberry, highbush blueberry, wild lowbush blueberry, arándano azul (Spanish)
The blueberry is the small dark berry of shrubs in the heath family. The whole fruit is eaten. A cup (148 g) has about 84 calories, 3.6 g of fibre and 29 micrograms of vitamin K. Pooled trials found a small improvement in a test of how well arteries widen, but little change in blood pressure, and the memory findings are limited to older people with mild memory decline. The main cautions are the rare food allergy, washing the fruit, and telling your pharmacist about warfarin.
General information, not medical advice. Last substantive update · Not medically reviewed. A named clinician has not signed off on this page. How this page is made
About Blueberries
The blueberry is an everyday fruit with some fibre, vitamin K, manganese and vitamin C. Trials show a small improvement in one blood vessel test and limited memory findings in older people, so it is best seen as a nutritious food rather than a proven remedy.
What it is
Blueberries are the berries of shrubs in the genus Vaccinium, such as highbush blueberry (Vaccinium corymbosum) and wild lowbush blueberry (Vaccinium angustifolium), in the heath family. The whole berry is eaten.
A cup of raw blueberries (148 g) provides about 84 calories, 3.6 g of fibre and 14.7 g of natural sugars, plus vitamin K (about 29 micrograms), manganese (0.5 mg) and vitamin C (14 mg), according to USDA FoodData Central. The blue-purple colour comes from anthocyanins, plant pigments that are the usual explanation for the research findings.
What the research shows
Two pooled analyses of trials found a small gain in flow-mediated dilation, a lab test of how well an artery widens. This is a marker, not heart attacks or strokes, and the trials differed a lot.
Pooled trials found little change in blood pressure and no change in cholesterol. One 12-week trial of wild blueberry powder in 61 older people did find a fall in 24-hour systolic pressure.
In older people with mild memory decline, a pooled analysis of nine trials found better episodic memory. In healthy people the effect on thinking was inconclusive. Claims about cancer, eyesight and ageing rest mostly on cell and animal work.
Whole berries versus powder, frozen berries, juice and supplements
Several trials used freeze-dried powder or drinks, and one analysis pooled blueberry with cranberry, so results do not automatically apply to fresh, frozen or dried berries or to juice.
A laboratory study of eight foods including blueberries found the vitamin content of frozen produce was comparable to fresh and sometimes higher. We found no trial comparing fresh and frozen blueberries for health outcomes. Supplements and extracts are different products and are not covered here.
At a glance
Traditional uses history, not proof
- Eaten fresh, frozen or dried, or as juice and powder
- No source we read documents a traditional use of blueberries
Studied for research
- Blood vessel function (flow-mediated dilation), low certainty
- Blood pressure, mixed results
- Memory in older adults with mild cognitive decline, low certainty
- Memory and thinking in healthy people, insufficient evidence
- Weight gain and blood sugar in pregnancy (blueberries plus fibre), very low certainty
Main compounds
- Anthocyanins, blue-purple plant pigments in the polyphenol family
- Dietary fibre (about 3.6 g in a cup)
- Vitamin K (about 29 micrograms in a cup)
- Manganese and vitamin C
Common forms
- Fresh or frozen whole berries (the form the nutrition figures describe)
- Dried berries
- Juice
- Freeze-dried powder (used in many trials; not the same as the fruit)
- Supplements and extracts (different products, not covered)
Research links: NHS: Food allergy · Blueberries and blood vessel function, meta-analysis (Frontiers in Physiology, 2024) · Blueberries and memory in older adults, meta-analysis (Biogerontology, 2025) · USDA FoodData Central: raw blueberries · Research Library · Genes & Biomarkers Library
What it is and its history
- Accepted scientific name
- Vaccinium corymbosum
- Naming authority
- L. (GBIF accepted, usageKey 2882849)
- Common names
- Blueberry (English); Highbush blueberry (English); Wild lowbush blueberry (Vaccinium angustifolium) (English); Arándano azul (Spanish)
- Family or group
- Ericaceae (heath family). Wild lowbush blueberry, Vaccinium angustifolium Aiton, is also accepted in GBIF (usageKey 2882868).
- Classification
- Plantae > Ericales > Ericaceae > Vaccinium > Vaccinium corymbosum
- Native range
- Not verified from a source read.
- Habitat
- Not verified.
- What it looks like
- Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: A berry; the whole fruit is eaten (existing site summary; not re-sourced).
- Cultivation
- Not verified from a source read.
- Harvest and processing
- Eaten fresh, frozen or dried, or made into juice and freeze-dried powder (existing site summary; not re-sourced).
- Look-alikes and adulterants
- Name: Bilberry (Vaccinium myrtillus); Note: A related Vaccinium species, not the same fruit (existing site summary; not re-checked). Evidence for one is not evidence for the other.
- Sustainability and conservation
- Not assessed.
Photographs
Traditional use and history history, not clinical proof
| Tradition or era | Documented use | Source |
|---|---|---|
| Everyday fruit | No source read documents the history or traditional use of blueberries. | NOT verified (no source read) |
Traditional use shows how it was used. It does not show that it works or is safe today.
What is inside, and how it may work
What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.
Main compounds
| Compound | Family | Where it is concentrated | Activity studied | Level of evidence |
|---|---|---|---|---|
| Anthocyanins | polyphenol (plant pigments) | Fruit (not verified which part) 302 mg in 26 g of the freeze-dried wild blueberry powder used in one trial (powder, not fresh fruit) | Reviews describe many effects in cells and animals. In one human trial, urinary polyphenol excretion rose after the powder. 7 6 | Lab and animal, with some human trials |
| Dietary fibre | carbohydrate | Whole fruit 2.4 g per 100 g; about 3.6 g in a cup (USDA) | Provides fibre in the diet. Not tested here as a treatment. 13 | Composition data |
| Vitamin K (phylloquinone) | vitamin | Whole fruit 19.3 micrograms per 100 g; about 29 micrograms in a cup (USDA) | A nutrient the body needs; relevant to people taking warfarin (see safety). 13 | Composition data |
| Manganese | mineral | Whole fruit 0.34 mg per 100 g; about 0.5 mg in a cup (USDA) | A nutrient the body needs. 13 | Composition data |
| Vitamin C | vitamin | Whole fruit 9.7 mg per 100 g; about 14 mg in a cup (USDA) | A nutrient the body needs. 13 | Composition data |
Mechanisms, receptors and pathways
| Target or pathway | Gene or receptor | What was found | Level |
|---|---|---|---|
| Anthocyanins and other polyphenols acting on blood vessels, inflammation and oxidative stress | Proposed by reviews as routes behind possible vascular effects. Evidence is mainly from cells and animals. In the older-adult trial of wild blueberry powder, brain blood flow and gut bacteria composition did not change. 6 7 | Lab and animal; human trial mostly null on these |
Absorption, metabolism and elimination
- Absorption
- Not researched. One trial found total 24-hour urinary polyphenol excretion rose after blueberry powder.
- Distribution
- Not found.
- Metabolism
- Not researched.
- Elimination
- Not found.
- Bioavailability
- Not established.
Isolated compounds versus whole extracts
Many of the trials used freeze-dried powder, drinks or blueberries pooled with cranberry, so results do not automatically apply to fresh, frozen or dried berries or to juice. Supplements and extracts are different products and are not covered here. A laboratory study of eight foods including blueberries found the vitamin content of frozen produce comparable to fresh and sometimes higher; it measured vitamins, not health effects, and the abstract gives no blueberry-only result.
Nutritional composition
Per 100 g of raw blueberries (USDA FoodData Central, SR Legacy record 171711): 57 kcal, 84.2 g water, 0.74 g protein, 0.33 g fat, 14.5 g carbohydrate of which 10.0 g are sugars, and 2.4 g fibre. One cup (148 g) provides about 84 kcal, 3.6 g fibre and 14.7 g sugars, plus vitamin C (14 mg), vitamin K (29 micrograms), manganese (0.5 mg) and potassium (114 mg). Blueberries are a modest source of fibre and a source of vitamin K, manganese and vitamin C. Per-cup figures are calculated from the per-100 g values. Values vary with variety, ripeness and storage.
2 mixed findings3 low certainty1 very low certainty2 not enough evidence
What was looked at
The 8 benefits and uses checked for Blueberries, each with how strong the evidence is. Tap one to open it.
- Blood vessel function (flow-mediated dilation)Low certainty
- Blood pressureMixed findings
- Memory in older adults with mild cognitive declineLow certainty
- Memory and thinking in healthy peopleNot enough evidence
- Inflammation and oxidative stress markersMixed findings
- Blood cholesterolLow certainty
- Weight gain, blood sugar and inflammation in pregnancy (blueberries plus fibre)Very low certainty
- Cancer, diabetes, eyesight, ageing and other claimsNot enough evidence
Lab markers tracked in the studies
Flow-mediated dilation (FMD)Systolic blood pressureDiastolic blood pressureC-reactive protein (CRP)LDL cholesterolHDL cholesterol
What is Blueberries good for?
The main studied uses and how strong the human evidence is for each. Most results are small changes in lab-style markers, often from powder, not proof that blueberries prevent or treat a disease.
Benefits, one by one
Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.
Blood vessel function (flow-mediated dilation)
Low certaintyIn pooled trials, eating blueberries made arteries widen slightly better in a standard test. This is a lab-style measure of blood vessel health. It is not the same as fewer heart attacks or strokes.
3 studiesBlueberry intake in forms that varied; the 2026 authors note differen…
Studies, doses and limits
What the trials found
A 2024 meta-analysis (16 studies, 11 pooled) found flow-mediated dilation (FMD) improved by 1.50%. A 2026 meta-analysis of 14 trials in 632 healthy people found 1.11%. A 12-week trial of wild blueberry powder in 61 older people found 0.86%.
Results
A small average improvement in a test of how well an artery widens. Results varied a great deal between trials in the 2024 analysis (I2 87%).
Effect sizes as reported
FMD +1.50% (95% CI 0.81 to 2.20) in 2024; +1.11% (0.50 to 1.72) in 2026; +0.86% (0.56 to 1.17) in the older-adult powder trial.
Why this rating
Two meta-analyses agree on a small gain, but results differed widely between trials, doses and forms (many used powder or drinks), and FMD is a marker rather than a health outcome.
Form and dose studied
Blueberry intake in forms that varied; the 2026 authors note differences in dose, type and length. Powder results do not automatically apply to fresh, frozen or dried berries.
Who was studied
Healthy adults and people with risk factors; older adults in the powder trial.
Limits
Marker only; no trial here measured heart attacks or strokes.
Why researchers looked
Blueberries are rich in anthocyanins, a group of plant pigments, and researchers have asked whether they help blood vessels work better.
Proposed mechanism Preliminary mechanism
Anthocyanins and other polyphenols are the usual suggestion. This comes largely from lab and animal work and is unproven in people.
A proposed mechanism does not show that the effect happens in people.
None specific.
Blood pressure
Mixed findingsResults are mixed. Pooled trials found little or no change in systolic (top number) pressure. One pooled analysis saw a small fall in diastolic pressure. One trial of blueberry powder in older adults saw a fall in 24-hour systolic pressure.
4 studiesFruit, powder and drinks; one analysis pooled blueberry with cranberr…
Studies, doses and limits
What the trials found
Deng 2024 (11 pooled studies): diastolic -2.20 mmHg, significant; systolic -1.43 mmHg, not significant. He 2026 (14 trials, healthy people): no significant change in either. Delpino 2024 (17 articles, blueberry or cranberry, people with cardiometabolic disease): neutral. Wood 2023 (61 older people, powder): 24-hour systolic -3.59 mmHg.
Results
Mixed. Most pooled results are close to zero; two single findings are small falls.
Effect sizes as reported
Deng: SBP -1.43 (-3.11 to 0.26), DBP -2.20 (-4.13 to -0.27). He: SBP -0.11 (-2.82 to 2.60), DBP -0.46 (-2.80 to 1.87). Delpino: SBP -0.81 (-2.26 to 0.63), DBP -0.15 (-1.36 to 1.05). Wood: SBP -3.59 (-6.95 to -0.23).
Why this rating
Pooled analyses disagree on diastolic pressure and agree on no clear systolic effect; the one clear systolic fall is from a single small trial of a powder.
Form and dose studied
Fruit, powder and drinks; one analysis pooled blueberry with cranberry.
Who was studied
Healthy adults, people with cardiometabolic disease, older adults.
Limits
The best evidence is neutral overall. Do not read these findings as treatment for high blood pressure.
Why researchers looked
Better blood vessel function could in theory lower pressure.
Proposed mechanism Unknown
Not established.
A proposed mechanism does not show that the effect happens in people.
People on blood-pressure medicine should not change it because of any food; ask a doctor.
Memory in older adults with mild cognitive decline
Low certaintyIn older people who already had mild memory problems, blueberry intake was linked with a small gain in episodic memory (remembering events and word lists). Other thinking skills did not change.
1 studiesChronic blueberry intake; forms not stated in the abstract.
Studies, doses and limits
What the trials found
A 2025 meta-analysis of 9 trials (513 people) with mild cognitive impairment or subjective cognitive decline.
Results
Better episodic memory and language memory. No significant change in processing speed, recognition memory, visuospatial learning or working memory.
Effect sizes as reported
Episodic memory SMD 0.34 (95% CI 0.11 to 0.57); language memory (mild cognitive impairment only) SMD 0.30 (0.01 to 0.60).
Why this rating
Few trials, small total number, forms not stated in the abstract, and the authors ask for larger multicentre trials.
Form and dose studied
Chronic blueberry intake; forms not stated in the abstract.
Who was studied
Older adults with mild cognitive impairment or subjective decline.
Limits
Does not show that blueberries prevent or treat dementia.
Why researchers looked
Blood-vessel and anthocyanin ideas led researchers to test memory in older people.
Proposed mechanism Unknown
Not established. In the older-adult trial, brain blood flow did not change.
A proposed mechanism does not show that the effect happens in people.
None specific.
Memory and thinking in healthy people
Not enough evidenceIn healthy people, pooled trials found no clear effect on executive function or mood. The authors call the effect on thinking inconclusive.
2 studiesVaried; the positive trial used freeze-dried wild blueberry powder.
Studies, doses and limits
What the trials found
The 2026 meta-analysis of 14 trials found no significant effect on executive function or mood. One 12-week trial in 61 healthy older people (powder) reported better immediate recall and a task-switching test, with P values below 0.05 and no effect size in the abstract.
Results
Not clear. One small trial was positive on some tests; the pooled result for executive function and mood was null.
Effect sizes as reported
Executive function SMD 0.21 (95% CI -0.05 to 0.46); mood MD 1.67 (-1.35 to 4.69).
Why this rating
Pooled results are null and the positive findings come from one small trial.
Form and dose studied
Varied; the positive trial used freeze-dried wild blueberry powder.
Who was studied
Healthy adults; healthy people aged 65 to 80 in the trial.
Limits
A 2025 erratum to the older-adult trial exists and was not read.
Why researchers looked
The same ideas as above, tested in people without memory problems.
Proposed mechanism Unknown
Not established.
A proposed mechanism does not show that the effect happens in people.
None specific.
Inflammation and oxidative stress markers
Mixed findingsA review of 45 human studies found conflicting results for blood markers of inflammation and oxidative stress. Vascular markers looked more promising.
1 studiesBlueberries and blueberry extracts, mixed.
Studies, doses and limits
What the trials found
A 2023 systematic review of 45 human intervention studies of blueberries and their bioactives.
Results
Conflicting. The authors link the differences to study design, people, length, amount and which markers were used.
Effect sizes as reported
Qualitative; no pooled numbers in the abstract.
Why this rating
Studies disagree and differ a lot; the review itself asks for better trials.
Form and dose studied
Blueberries and blueberry extracts, mixed.
Who was studied
Healthy people and people with risk factors or disease.
Limits
Markers only. Extracts are not the same as the fruit.
Why researchers looked
Blueberry pigments are antioxidants in the lab, so researchers measured blood markers after people ate blueberries.
Proposed mechanism Preliminary mechanism
Antioxidant and signalling effects of polyphenols, mostly shown in cells and animals.
A proposed mechanism does not show that the effect happens in people.
None specific.
Blood cholesterol
Low certaintyThe pooled analysis that looked found no significant change in HDL or LDL cholesterol with blueberry intake.
2 studiesBlueberry intake, forms varied.
Studies, doses and limits
What the trials found
The 2024 meta-analysis reported HDL and LDL cholesterol as secondary results. In the pregnancy trial (blueberry plus fibre) total, LDL and HDL cholesterol and triglycerides did not differ.
Results
No significant change.
Effect sizes as reported
HDL +0.06 (95% CI -0.04 to 0.16); LDL +0.05 (-0.14 to 0.24), units as reported in the abstract.
Why this rating
A null result from pooled trials with large differences between them (I2 77% for HDL).
Form and dose studied
Blueberry intake, forms varied.
Who was studied
Adults in trials; pregnant women with obesity in the second study.
Limits
The abstract does not give units. No cholesterol benefit is shown.
Why researchers looked
Heart-health marker checked alongside blood vessel tests.
Proposed mechanism Unknown
Not established.
A proposed mechanism does not show that the effect happens in people.
None specific.
Weight gain, blood sugar and inflammation in pregnancy (blueberries plus fibre)
Very low certaintyIn one small trial of 34 pregnant women with obesity, a daily mix of whole blueberries and soluble fibre went with less weight gain and lower blood sugar and inflammation readings. Blueberries and fibre were given together, so blueberries alone cannot be credited.
1 studiesWhole blueberries together with a soluble fibre supplement.
Studies, doses and limits
What the trials found
A randomised trial of 34 women recruited before 20 weeks of pregnancy, 18 weeks, compared blueberries plus soluble fibre with standard prenatal care.
Results
Less weight gain, lower C-reactive protein and a lower glucose challenge result. Blood fats and infant birth weight did not differ.
Effect sizes as reported
Weight gain 6.8 versus 12.0 kg (P=0.001); CRP 5.5 versus 9.5 mg/L at the end (P=0.002); glucose challenge 100 versus 131 mg/dL (P<0.05).
Why this rating
One small trial, two foods given together, and a control group with no study food.
Form and dose studied
Whole blueberries together with a soluble fibre supplement.
Who was studied
Pregnant women with obesity and a high risk of gestational diabetes.
Limits
This is not advice about eating in pregnancy. Pregnant readers should ask their midwife or doctor about their own diet.
Why researchers looked
Researchers wanted to know whether fibre and polyphenols could lower the risk of gestational diabetes in women at high risk.
Proposed mechanism Unknown
Not established.
A proposed mechanism does not show that the effect happens in people.
The abstract reports no safety findings.
Cancer, diabetes, eyesight, ageing and other claims
Not enough evidenceMany other benefits are claimed for blueberries. A review states that most of this comes from cells and animals, with little known in people. We did not find human trials in the sources read to rate these.
1 studiesNot applicable.
Studies, doses and limits
What the trials found
The 2023 review says numerous cell and animal studies documented possible health effects, while little is known in humans.
Results
No human evidence to report here.
Why this rating
Lab and animal findings only in the sources read.
Limits
Not searched beyond the sources listed.
Why researchers looked
Blueberries are among the best-known antioxidant-rich fruits.
Proposed mechanism Preliminary mechanism
Lab and animal studies describe many effects of blueberry polyphenols.
A proposed mechanism does not show that the effect happens in people.
None specific.
Connections to the rest of health
How Blueberries connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.
Explore every connection: goals, body systems, organs, symptoms, genes
A. Wellness goals
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Heart Health | Potential benefit | Low certainty | Blood vessel function (flow-mediated dilation): In pooled trials, eating blueberries made arteries widen slightly better in a standard test. This is a lab-style measure of blood vessel health. It is not the same as fewer heart attacks or strokes. Blood pressure: Results are mixed. Pooled trials found little or no change in systolic (top number) pressure. One pooled analysis saw a small fall in diastolic pressure. One trial of blueberry powder in older adults saw a fall in 24-hour systolic pressure. | 4 5 7 3 |
| Memory Support | Potential benefit | Low certainty | Memory in older adults with mild cognitive decline: In older people who already had mild memory problems, blueberry intake was linked with a small gain in episodic memory (remembering events and word lists). Other thinking skills did not change. | 8 |
| Brain Health | Potential benefit | Low certainty | Memory in older adults with mild cognitive decline: In older people who already had mild memory problems, blueberry intake was linked with a small gain in episodic memory (remembering events and word lists). Other thinking skills did not change. | 8 |
| Memory Support | Not enough evidence | Memory and thinking in healthy people: In healthy people, pooled trials found no clear effect on executive function or mood. The authors call the effect on thinking inconclusive. | 5 7 | |
| Brain Health | Not enough evidence | Memory and thinking in healthy people: In healthy people, pooled trials found no clear effect on executive function or mood. The authors call the effect on thinking inconclusive. | 5 7 | |
| Healthy Aging | Potential benefit | Mixed findings | Inflammation and oxidative stress markers: A review of 45 human studies found conflicting results for blood markers of inflammation and oxidative stress. Vascular markers looked more promising. | 6 |
| Cholesterol Balance | Low certainty | Blood cholesterol: The pooled analysis that looked found no significant change in HDL or LDL cholesterol with blueberry intake. | 4 1 | |
| Healthy Weight | Potential benefit | Very low certainty | Weight gain, blood sugar and inflammation in pregnancy (blueberries plus fibre): In one small trial of 34 pregnant women with obesity, a daily mix of whole blueberries and soluble fibre went with less weight gain and lower blood sugar and inflammation readings. Blueberries and fibre were given together, so blueberries alone cannot be credited. | 1 |
| Healthy Aging | Not enough evidence | Cancer, diabetes, eyesight, ageing and other claims: Many other benefits are claimed for blueberries. A review states that most of this comes from cells and animals, with little known in people. We did not find human trials in the sources read to rate these. | 6 |
B. Body systems
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Cardiovascular System | Biological association | Low certainty | Studied for: Blood vessel function (flow-mediated dilation) Studied for: Blood pressure | 4 5 7 3 6 1 |
| Nervous System | Biological association | Low certainty | Studied for: Memory in older adults with mild cognitive decline Studied for: Memory and thinking in healthy people | 8 5 7 |
| Metabolic System | Biological association | Very low certainty | Studied for: Weight gain, blood sugar and inflammation in pregnancy (blueberries plus fibre) | 1 |
E. Health conditions
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Food allergy | Adverse effect or risk | General guidance | As with any food, an allergic reaction is possible. No blueberry-specific rate was found. As with any food, an allergic reaction is possible. Preparation or compound: Any food |
12 |
I. Biomarkers
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Flow-mediated dilation (FMD) | Biological association | Low certainty | Measured in trials: raised slightly. A lab change is not the same as a health benefit. | 4 5 7 |
| Systolic blood pressure | Biological association | Mixed findings | Measured in trials: mixed. A lab change is not the same as a health benefit. | 5 3 7 |
| Diastolic blood pressure | Biological association | Mixed findings | Measured in trials: mixed. A lab change is not the same as a health benefit. | 4 5 3 |
| C-reactive protein (CRP) | Biological association | Very low certainty | Measured in trials: lowered (one small pregnancy trial). A lab change is not the same as a health benefit. | 1 |
| LDL cholesterol | Biological association | Low certainty | Measured in trials: no clear change. A lab change is not the same as a health benefit. | 4 |
| HDL cholesterol | Biological association | Low certainty | Measured in trials: no clear change. A lab change is not the same as a health benefit. | 4 |
L. Active compounds
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Anthocyanins | Biological association | Lab and animal, with some human trials | Reviews describe many effects in cells and animals. In one human trial, urinary polyphenol excretion rose after the powder. Preparation or compound: Fruit (not verified which part) |
7 6 |
| Dietary fibre | Biological association | Composition data | Provides fibre in the diet. Not tested here as a treatment. Preparation or compound: Whole fruit |
13 |
| Vitamin K (phylloquinone) | Biological association | Composition data | A nutrient the body needs; relevant to people taking warfarin (see safety). Preparation or compound: Whole fruit |
13 |
| Manganese | Biological association | Composition data | A nutrient the body needs. Preparation or compound: Whole fruit |
13 |
| Vitamin C | Biological association | Composition data | A nutrient the body needs. Preparation or compound: Whole fruit |
13 |
Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).
Evidence at a glance: what changed in 2 lab markers
Tap a number to show only those markers. Counts are markers, not people.
The evidence
The research centre for Blueberries. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.
Evidence by outcome
Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).
How we rate evidence
High certainty
Several well-run trials or reviews agree; further research is unlikely to change the picture much.
Moderate certainty
Good trials point the same way, but some doubt remains.
Low certainty
Small, short or inconsistent trials. The finding could change with better research.
Very low certainty
Very little or very weak human data. Treat as a possibility only.
Mixed findings
Trials or reviews disagree with each other.
Not enough evidence
Not enough human research to say either way.
Evidence against
Good research found no benefit, or found harm.
We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our earlier blueberry summary, re-read the USDA FoodData Central values, and read PubMed abstracts and the NHS and FDA pages. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
Study library: every study we checked 13
| Study | Design | People | Product, dose, length | Result |
|---|---|---|---|---|
| Basu 2021 Dietary Blueberry and Soluble Fiber Supplementation Reduces Risk of Gestational Diabetes in Women with Obesity in a Randomized Controlled Trial. J Nutr · PMID 33693835 · DOI |
Randomised controlled trial |
34 34 women with obesity in early pregnancy (under 20 weeks), 18 weeks of follow-up |
Whole blueberries plus soluble fibre together whole fruit plus a fibre supplement 280 g of whole blueberries and 12 g of soluble fibre a day 18 weeks · vs Standard prenatal care (no study food) |
Weight gain was lower with blueberries plus fibre (6.8 kg versus 12.0 kg). C-reactive protein and the glucose challenge test result were lower. Total, LDL and HDL cholesterol and triglycerides did not differ. Birth weight did not differ. Weight gain 6.8 +/- 3.2 versus 12.0 +/- 4.1 kg (P=0.001); CRP at end 5.5 versus 9.5 mg/L (P=0.002); glucose challenge 100 versus 131 mg/dL (P<0.05) Methods, limits and fundingOutcomes: Weight gain in pregnancy, C-reactive protein, glucose challenge test, blood fats, infant birth weight Limitations: Blueberries and fibre were given together, so blueberries alone cannot be credited. Small trial, one site, and the control group received no study food. The paper is registered as having NIH extramural support. Funding and conflicts: Registered research support (NIH extramural; see paper) Registration: ClinicalTrials.gov NCT03467503 Read: abstract |
| Bouzari 2015 Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem · PMID 25526594 · DOI |
Laboratory food analysis n/a (food analysis) |
Eight fruits and vegetables including blueberries | Fresh refrigerated versus frozen blueberries and other produce fruit Three storage times · vs Refrigerated storage |
Across the eight foods, frozen produce was comparable to fresh and occasionally higher in these four vitamins. Beta-carotene was not found in significant amounts in blueberries. The abstract does not give blueberry-only results. Qualitative for the eight foods together Methods, limits and fundingOutcomes: Vitamin C, riboflavin, alpha-tocopherol, beta-carotene Limitations: A food laboratory study of four vitamins, not a human health trial. Blueberry-specific results are not in the abstract. Funding and conflicts: Not stated in the abstract Read: abstract |
| Delpino 2024 The effects of blueberry and cranberry supplementation on blood pressure in patients with cardiovascular diseases: A systematic review and meta-analysis of randomized clinical trials. Phytother Res · PMID 37963472 · DOI |
Systematic review and meta analysis of randomised trials |
17 articles on blueberry or cranberry intake or supplementation in people with cardiometabolic disease (searched to August 2023) | Blueberry and/or cranberry, pooled fruit or products (not specified in the abstract) Varied Varied · vs Varied |
Pooled falls were small and not statistically significant. Only two of the 17 articles found a significant fall in pressure. The authors call the effect neutral. SBP -0.81 mmHg (95% CI -2.26 to 0.63; I2 0%); DBP -0.15 mmHg (-1.36 to 1.05; I2 27%) (SBP -2.26 to 0.63) Methods, limits and fundingOutcomes: Systolic and diastolic blood pressure Limitations: Blueberry and cranberry are pooled together, so this does not isolate blueberries. The abstract does not say which forms were used. Funding and conflicts: Not stated in the abstract Read: abstract |
| Deng 2024 Effect of blueberry intervention on endothelial function: a systematic review and meta-analysis. Front Physiol · PMID 38887319 · DOI |
Systematic review and meta analysis of trials |
16 studies in the review, 11 pooled, in adults | Blueberry (forms vary; not specified in the abstract) fruit Varied; not given in the abstract Varied · vs Varied |
Blueberry intake improved FMD by 1.50% and the reactive hyperemia index by 0.26. Diastolic pressure fell 2.20 mmHg overall. Systolic pressure, HDL and LDL did not change significantly. A subgroup of smokers had larger pressure falls. FMD +1.50% (95% CI 0.81 to 2.20; I2 87%); RHI +0.26 (0.09 to 0.42); DBP -2.20 mmHg (-4.13 to -0.27); SBP -1.43 mmHg (-3.11 to 0.26, not significant); HDL +0.06 (-0.04 to 0.16); LDL +0.05 (-0.14 to 0.24) (FMD 0.81 to 2.20) Methods, limits and fundingOutcomes: Flow-mediated dilation (FMD), reactive hyperemia index, blood pressure, HDL and LDL cholesterol Limitations: Very different results between trials (I2 87% for FMD). Marker outcomes, not heart attacks or strokes. The abstract does not say which blueberry forms were used. Funding and conflicts: Authors declared no commercial or financial relationships Registration: PROSPERO CRD42023491277 Read: abstract |
| He 2026 Blueberry consumption enhances vascular function but not cognitive abilities in healthy individuals: a systematic review and meta-analysis. Nutr Res · PMID 41974068 · DOI |
Systematic review and meta analysis of randomised trials |
632 14 randomised trials, 632 healthy people |
Blueberry (dose, type and duration varied) fruit Varied; the authors note differences in dose and type Varied · vs Varied |
Blueberry intake improved FMD by 1.11%. Systolic and diastolic blood pressure did not change significantly. Executive function and mood showed no significant effect, so the authors call the effect on thinking inconclusive. FMD +1.11% (95% CI 0.50 to 1.72; I2 23%); SBP -0.11 mmHg (-2.82 to 2.60); DBP -0.46 mmHg (-2.80 to 1.87); executive function SMD 0.21 (-0.05 to 0.46); mood MD 1.67 (-1.35 to 4.69) (FMD 0.50 to 1.72) Methods, limits and fundingOutcomes: FMD, blood pressure, executive function, mood Limitations: Differences in dose, blueberry type, duration and age between trials. Healthy people only. Funding and conflicts: Authors declared none Read: abstract |
| Martini 2023 Blueberries and their bioactives in the modulation of oxidative stress, inflammation and cardio/vascular function markers: a systematic review of human intervention studies. J Nutr Biochem · PMID 36150681 · DOI |
Systematic review of human intervention studies |
45 45 human intervention studies |
Blueberries and blueberry (poly)phenols fruit and extracts (mixed) Varied Varied (after one meal and long term) · vs Varied |
The evidence suggests blueberries may improve markers of vascular function, after one meal and long term, especially in people with risk factors or disease. Results for inflammation, oxidative stress and cardiometabolic risk markers conflicted. Qualitative; no pooled numbers in the abstract Methods, limits and fundingOutcomes: Markers of oxidative stress, inflammation, vascular and cardiometabolic function Limitations: Studies differed in design, people, length, amount and markers. The authors call for better trials. The abstract says most work on health effects is in cells and animals, with little known in humans. Funding and conflicts: Not stated in the abstract Read: abstract |
| Wood 2023 Wild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial. Am J Clin Nutr · PMID 36972800 · DOI |
Double blind randomised controlled trial |
61 61 healthy people aged 65 to 80 |
Freeze-dried wild blueberry powder (302 mg anthocyanins) fruit (freeze-dried powder) 26 g of powder a day, said by the authors to equal 178 g of fresh berries 12 weeks · vs Matched placebo powder with no anthocyanins |
FMD rose 0.86% and 24-hour systolic pressure fell 3.59 mmHg compared with placebo. Immediate recall and one task-switching test were better. Brain blood flow and gut bacteria did not change. FMD +0.86% (95% CI 0.56 to 1.17, P<0.001); 24-hour SBP -3.59 mmHg (-6.95 to -0.23, P=0.037) (SBP -6.95 to -0.23) Methods, limits and fundingOutcomes: FMD, 24-hour blood pressure, cognition, arterial stiffness, brain blood flow, gut bacteria Limitations: One small trial of a powder in older adults. The cognitive findings were reported as P<0.05 with no effect size in the abstract. A correction (erratum) to this paper was published in 2025; its content was not read. Funding is not stated in the abstract. Funding and conflicts: Not stated in the abstract Registration: ClinicalTrials.gov NCT04084457 Read: abstract |
| da Silva 2025 Blueberries for brainpower: A systematic review and meta-analysis with Bayesian post hoc analysis of RCTS exploring cognitive function in the elderly with prior cognitive decline. Biogerontology · PMID 40856863 · DOI |
Systematic review and meta analysis of randomised trials |
513 9 randomised trials, 513 older people with mild cognitive impairment or subjective cognitive decline |
Blueberry (chronic intake; forms not given in the abstract) fruit Not given in the abstract Chronic (varied) · vs Varied |
Episodic memory and language memory improved. Processing speed, recognition memory, visuospatial learning and working memory did not change significantly. Episodic memory SMD 0.34 (95% CI 0.11 to 0.57); language memory SMD 0.30 (0.01 to 0.60); processing speed -0.33 (-0.85 to 0.19); recognition 0.14 (-0.17 to 0.46); visuospatial 0.32 (-0.16 to 0.79); working memory 0.09 (-0.21 to 0.39) (episodic memory 0.11 to 0.57) Methods, limits and fundingOutcomes: Episodic memory, language memory, processing speed, recognition memory, visuospatial learning, working memory Limitations: Small number of trials; the authors ask for larger multicentre trials. Forms and amounts of blueberry are not stated in the abstract. Funding and conflicts: Authors declared no competing interests Read: abstract |
| s-fda-produce-safely FDA: Selecting and serving produce safely · Source |
Official consumer guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-gbif-vaccinium-angustifolium GBIF species match: Vaccinium angustifolium Aiton · Source |
Taxonomy database n/a |
Methods, limits and fundingRead: full-text | ||
| s-gbif-vaccinium-corymbosum GBIF species match: Vaccinium corymbosum L. · Source |
Taxonomy database n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-food-allergy NHS: Food allergy · Source |
Official health guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-171711 USDA FoodData Central: Blueberries, raw (SR Legacy, April 2018) · Source |
Food composition database n/a |
Methods, limits and fundingRead: full-text |
What we do not know yet
- No trial measured heart attacks, strokes or dementia with blueberries.
- Many trials used freeze-dried powder or drinks, so fresh, frozen and dried berries are less well studied.
- The pregnancy trial cannot separate blueberries from added fibre.
- Pregnancy and breastfeeding advice from official bodies, choking risk for young children, pesticide residues and bloating (FODMAP) were not researched.
- No source was found on a blueberry and warfarin interaction.
How new research is added
New studies are found by a saved PubMed search and placed in a review queue before the page changes.
Lab markers
What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".
Metabolic 2
LDL cholesterol
No clear change in trials
The so-called bad cholesterol carried in the blood.
Low certaintyHDL cholesterol
No clear change in trials
The so-called good cholesterol.
Low certaintyOther 4
Flow-mediated dilation (FMD)
Raised slightly in trials
An ultrasound test of how much an arm artery widens after blood flow is briefly blocked and released.
Low certaintyResults and what it means
Why it was measured
Used as a sign of how well blood vessel linings work.
Statistical vs. clinical meaning
A small change in a marker. Whether it lowers the chance of heart disease is not shown.
Safety implication
None specific.
Systolic blood pressure
Mixed results in trials
The top number in a blood pressure reading.
Mixed findingsResults and what it means
Why it was measured
A main heart-risk marker.
Statistical vs. clinical meaning
Pooled results are close to zero; one small trial found a fall.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 5 | -0.11 mmHg (95% CI -2.82 to 2.60), not significant | 14 trials, healthy people | Blueberry intake |
| 3 | -0.81 mmHg (95% CI -2.26 to 0.63), not significant | People with cardiometabolic disease | Blueberry or cranberry |
| 7 | -3.59 mmHg 24-hour (95% CI -6.95 to -0.23) | 61 healthy older people | Wild blueberry powder, 12 weeks |
Diastolic blood pressure
Mixed results in trials
The bottom number in a blood pressure reading.
Mixed findingsResults and what it means
Why it was measured
A main heart-risk marker.
Statistical vs. clinical meaning
Analyses disagree.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 4 | -2.20 mmHg (95% CI -4.13 to -0.27), significant | Pooled studies in adults | Blueberry intake |
| 5 | -0.46 mmHg (95% CI -2.80 to 1.87), not significant | 14 trials, healthy people | Blueberry intake |
| 3 | -0.15 mmHg (95% CI -1.36 to 1.05), not significant | People with cardiometabolic disease | Blueberry or cranberry |
C-reactive protein (CRP)
Lowered (one small pregnancy trial) in trials
A blood marker that rises with inflammation.
Very low certaintyResults and what it means
Why it was measured
A general sign of inflammation.
Statistical vs. clinical meaning
Blueberries and fibre were given together, in one small trial.
Safety implication
None specific.
| Study | Result | People | Product |
|---|---|---|---|
| 1 | 5.5 versus 9.5 mg/L at the end (P=0.002) | 34 pregnant women with obesity | Whole blueberries plus soluble fibre, 18 weeks |
Safety
What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.
Main points to know 3
- A serious allergic reaction is an emergency. Swelling of the lips, face, eyes or throat, wheezing or trouble breathing, a hoarse voice, dizziness or fainting after eating can be a serious allergic reaction to any food. The NHS says to call 999 (911 in the US) and to use an adrenaline auto-injector straight away if one has been prescribed. The NHS page does not name blueberry, and we did not find blueberry-specific allergy rates. Authoritative guidance 12
- Wash fresh berries; keep cut or packaged produce cold. The FDA advises washing all produce under running water before eating, and not using soap, detergent or produce wash. It says to refrigerate pre-cut or packaged produce at 40 F (about 4 C) or below. Authoritative guidance 9
- Most research uses powder or drinks, not berries from the shop. Several of the trials on this page used freeze-dried powder or other forms. Their results do not automatically apply to fresh, frozen or dried berries, or to juice. Supplements and extracts are different products and are not covered. Review 7 4
Side effects 3
| Effect | How often | Severity and recovery | Evidence |
|---|---|---|---|
| Allergic reaction (itchy mouth to severe reaction) General food-allergy guidance. No blueberry-specific frequency was found. | Not established | mild to severe Mild symptoms usually settle; a severe reaction needs emergency treatment. | Authoritative guidance 12 |
| Foodborne illness from unwashed or poorly handled produce General produce advice from the FDA, not specific to blueberries. | Not established | mild to severe Varies | Authoritative guidance 9 |
| Side effects reported in the trials The abstracts read did not report harms. This is a gap in what was read, not proof of no harm. | Not established | not reported Not reported | None found |
Liver
No liver injury linked to eating blueberries was found in the sources read. LiverTox was not checked.
How often. No frequency found.
This is a safety connection. It is not evidence that Blueberries supports liver health.
Medicines and supplements 2
| With | Why it matters | Importance | Evidence | What to do |
|---|---|---|---|---|
| Warfarin and similar blood thinners prescription | Blueberries contain vitamin K (USDA: 19.3 micrograms per 100 g, about 29 micrograms in a cup of 148 g). Vitamin K acts against warfarin. | We did not read a source describing a blueberry and warfarin interaction. The NIH vitamin K fact sheet could not be opened. The amount per portion is modest, but people on warfarin are usually asked to keep their intake of vitamin K steady. | Composition database Not enough evidence 13 | If you take warfarin, tell your anticoagulant clinic or pharmacist before making big changes to what you eat. |
| Prescription and over-the-counter medicines (general) prescription | No source read describes another medicine interaction with eating blueberries. Powders, extracts and juice were not checked. | None found Not enough evidence | A pharmacist can check your own medicines. |
Who should check first 3
| Situation | Advice | Evidence |
|---|---|---|
| Known allergy to blueberry | Avoid blueberry and ask for an allergy assessment. Follow your own emergency plan. | Authoritative guidance 12 |
| Pregnancy or breastfeeding | No official statement on blueberries in pregnancy or breastfeeding was read. One small trial gave pregnant women blueberries with fibre and reported no safety findings in its abstract. Ask your midwife or doctor about your own diet. | None found 1 |
| Babies and young children | Choking risk and how to serve whole berries to young children were not researched here. Ask a health visitor or paediatrician. | None found |
Overdose, product quality and regulators
Summary. Blueberries are an everyday food. No toxicity concern was found in the sources read.
Animal. Not reviewed.
Human doses studied. Trials gave blueberries or blueberry powder for days to months. The abstracts read reported no safety problems, but most do not mention safety.
Overdose response. Not found.
Genotoxicity. Not reviewed.
Toxic or hazardous parts. Not assessed; the fruit is the part eaten.
Like any fresh produce, berries can carry bacteria. Pesticide residues and metals were not researched for this page.
Bacteria on produce. The FDA says to wash produce under running water, without soap or produce wash, and to refrigerate pre-cut or packaged produce at 40 F or below. 9
| Body | Action | Date |
|---|---|---|
| NHS (UK) (United Kingdom) | Lists food allergy symptoms, describes oral allergy syndrome and says to call 999 for a serious reaction source | Page last reviewed 20 August 2026 |
| FDA (US Food and Drug Administration) (United States) | Consumer advice on washing and storing fresh produce source | Content current as of 03/05/2024 |
When to get medical help
- Swelling of the lips, face, eyes, tongue or throat
- Wheezing, trouble breathing, noisy breathing or a hoarse voice
- Feeling faint or dizzy, or collapsing after eating
- Spreading hives or a swollen face after eating
Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.
General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.
Frequently asked questions
What are blueberries good for?
Do blueberries improve memory?
Do blueberries lower blood pressure?
Do blueberries help blood vessels or the heart?
Do blueberries lower cholesterol?
A pooled analysis found no significant change in HDL or LDL cholesterol with blueberry intake.
How many calories and how much fibre are in blueberries?
USDA lists a cup of raw blueberries (148 g) at about 84 calories, 3.6 g of fibre and 14.7 g of natural sugars.
Are frozen blueberries as good as fresh?
A laboratory study of eight foods including blueberries found the vitamin content of frozen produce comparable to fresh and sometimes higher. We found no trial comparing fresh and frozen blueberries for health outcomes.
Is blueberry powder or juice the same as eating blueberries?
Can I eat blueberries if I take warfarin?
Blueberries contain vitamin K, about 29 micrograms in a cup according to USDA. We did not read a source on a blueberry and warfarin interaction. Ask your anticoagulant clinic or pharmacist about your own diet.
Are blueberries safe in pregnancy?
We found no official statement on blueberries in pregnancy. One small trial gave pregnant women with obesity blueberries together with fibre, but it reported no safety findings and cannot show blueberries alone are safe or helpful. Ask your midwife or doctor.
Can blueberries cause an allergic reaction?
As with any food, yes. We found no blueberry-specific allergy rates. Swelling of the lips, face or throat, wheezing or trouble breathing is an emergency: call 911 (999 in the UK).
Should I wash blueberries?
The FDA advises washing all produce under running water, without soap or produce wash, and refrigerating pre-cut or packaged produce at 40 F or below.
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Editorial transparency
- Written by
- AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
- Medical review
- None. This page has not been reviewed by a physician or pharmacist.
- First published
- 2026-10-26
- Last substantive update
- 2026-10-26
- How we research
- We started from our earlier blueberry summary, re-read the USDA FoodData Central values, and read PubMed abstracts and the NHS and FDA pages. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
- How we rate evidence
- See "How we rate evidence" in the Evidence tab.
- Independence
- No product is promoted on this page. No affiliate links are shown.
Sources 13
Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.
- Basu A, Feng D, Planinic P, et al.. Dietary Blueberry and Soluble Fiber Supplementation Reduces Risk of Gestational Diabetes in Women with Obesity in a Randomized Controlled Trial.. J Nutr. 2021. PMID 33693835. DOI 10.1093/jn/nxaa435. (abstract)
- Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage.. J Agric Food Chem. 2015. PMID 25526594. DOI 10.1021/jf5058793. (abstract)
- Delpino FM, Dos Santos FS, Flores TR, et al.. The effects of blueberry and cranberry supplementation on blood pressure in patients with cardiovascular diseases: A systematic review and meta-analysis of randomized clinical trials.. Phytother Res. 2024. PMID 37963472. DOI 10.1002/ptr.8069. (abstract)
- Deng B, Lei Y, Zhou R, et al.. Effect of blueberry intervention on endothelial function: a systematic review and meta-analysis.. Front Physiol. 2024. PMID 38887319. DOI 10.3389/fphys.2024.1368892. (abstract)
- He Y, Yang J, Zhang S, et al.. Blueberry consumption enhances vascular function but not cognitive abilities in healthy individuals: a systematic review and meta-analysis.. Nutr Res. 2026. PMID 41974068. DOI 10.1016/j.nutres.2026.03.007. (abstract)
- Martini D, Marino M, Venturi S, et al.. Blueberries and their bioactives in the modulation of oxidative stress, inflammation and cardio/vascular function markers: a systematic review of human intervention studies.. J Nutr Biochem. 2023. PMID 36150681. DOI 10.1016/j.jnutbio.2022.109154. (abstract)
- Wood E, Hein S, Mesnage R, et al.. Wild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial.. Am J Clin Nutr. 2023. PMID 36972800. DOI 10.1016/j.ajcnut.2023.03.017. (abstract)
- da Silva ABN, de Oliveira GM, Gallo Ruelas M, et al.. Blueberries for brainpower: A systematic review and meta-analysis with Bayesian post hoc analysis of RCTS exploring cognitive function in the elderly with prior cognitive decline.. Biogerontology. 2025. PMID 40856863. DOI 10.1007/s10522-025-10308-w. (abstract)
- . FDA: Selecting and serving produce safely. . . (full-text)
- . GBIF species match: Vaccinium angustifolium Aiton. . . (full-text)
- . GBIF species match: Vaccinium corymbosum L.. . . (full-text)
- . NHS: Food allergy. . . (full-text)
- . USDA FoodData Central: Blueberries, raw (SR Legacy, April 2018). . . (full-text)
