Full profile
| Also known as | Berry polyphenols, Standardized berry extract |
|---|---|
| Best for | Antioxidant support · Healthy circulation · Long-term cognitive-health interest |
| Evidence grade | Grade C · Limited: early or small human trials |
| Studied dose range | Varies widely by source and standardization; look for a stated anthocyanin content. |
| Time to effect | Generally a long-term, daily-use ingredient rather than acute. |
| Best form | Standardized berry extract stating anthocyanin percentage or milligrams. |
| Food sources | Blueberries, Blackcurrants, Elderberries, Bilberries |
Evidence, honestly graded
Human data is growing but still limited for cognitive endpoints specifically, and antioxidant and circulation mechanisms are better characterized. Under monitoring since 2026-09-14: a 2025 meta-analysis of 59 randomized trials (Micek et al.) reported improved global cognition with anthocyanins and anthocyanin-rich foods (SMD 0.46), with smaller effects on individual domains. We have not moved the grade: the pooled trials mix whole berries, juices and extracts across very different populations, effects that large from small, heterogeneous trials often shrink, and a six-month blueberry trial in adults with metabolic syndrome found no cognitive effect. A 2026 meta-analysis restricted to healthy participants (He et al., 14 RCTs, 632 people) is the clearest counterweight: blueberry intake improved flow-mediated dilation but produced no significant change in executive function or mood. The vascular mechanism is better supported than the cognitive endpoint.
See the full grading rubric (study type, replication, population match, and dose adequacy) in The Evidence Standard.
Side effects
- Generally well tolerated as a food-derived polyphenol
Who should avoid it or check first
- Known berry allergy
- Pregnant or breastfeeding without clinician guidance
Interactions
- Limited interaction data; discuss with a clinician if on medication
Stacks well with
- General daily nutrition
What to look for on a label
- Look for a stated anthocyanin content, not just total fruit weight.
- Whole-food berry powders differ greatly from standardized extracts.
References
- Berry polyphenol reviews. Antioxidant and circulation literature used for education.
- He Y, Yang J, Zhang S, et al. (2026). Nutrition Research, 149:162–177Flow-mediated dilation improved by 1.11 percentage points; no significant effect on executive function (SMD 0.21, 95% CI −0.05 to 0.46) or mood.
- Micek A, Godos J, Giampieri F, et al. (2025). GeroScienceImproved global cognition (SMD 0.46, 95% CI 0.30–0.63), with smaller effects on episodic memory (0.30), working memory (0.24) and processing speed (0.19).
- Six-month blueberry RCT in metabolic syndrome (AJCN, 2024). Daily blueberries for six months did not change cognitive function, sleep or mood versus placebo, apart from a short-term calmness effect after eating. PMID 38432713. The main counterweight to the pooled result above.
Entries above without a linked identifier are either editorial summaries of a wider body of literature or references to a named authority (a regulator or government monograph) cited by name rather than by a single paper.
Grades and studied doses are our conservative reading of the human research, shown for education. They are not product claims, and a studied dose is not a recommended dose.
Revision history
Every change to this ingredient's evidence status, dated and explained. The full cross-library log lives at Evidence Updates.
- 2026-09-17Citation review
Added a 2026 meta-analysis restricted to healthy participants (14 trials, 632 people): blueberry intake improved flow-mediated dilation but produced no significant change in executive function or mood. It is the clearest counterweight to the large 2025 meta-analysis that put this profile under monitoring, and it points the same way as the six-month blueberry trial already cited. C holds, still under monitoring.
- 2026-09-14Citation review
Held at C and placed under monitoring after a 2025 meta-analysis of 59 RCTs reported a cognitive benefit; the pooled trials are heterogeneous, and a six-month blueberry RCT found no cognitive effect.
- 2026-07-04New profile
Initial profile published at Grade C: a growing but still limited human evidence base on cognitive endpoints specifically.
See how Anthocyanins compares on grade, dose, and goal in the Evidence Explorer.
