July is National Blueberry Month, making it the perfect opportunity to spotlight on the amazing number of studies on blueberries that reveal an astounding diversity of health benefits.
At Nutriventia, we honor health and well-being through natural foods and proudly support the well-known statement by Hippocrates: “Let food be your medicine.”
Blueberries are packed with nutrients: they have a high ORAC score (6552) representing strong antioxidant capacity, and are excellent sources of vitamins A, C, K, E B-6, as well as manganese and copper.
Americans Love Blueberries
Blueberries (Vaccinium) are one of America’s favorite berries. According to The Packer’s Fresh Trends 2024, 54% of American consumers enjoyed fresh blueberries in 2023.
More stats: The highest purchase rate of blueberries is among the income group earning $100,000 or more, at 68%. Middle-aged active adults (aged 40 to 59) are the most frequent consumers of blueberries, with a consumption rate of at 58%. Produce Business reported that US consumption of blueberries has increased more than 60% in 20 years, making them the top berry among Americans.
Approximately 44% of blueberry consumers buy them specifically for their health benefits.
Research on Blueberry Health Benefits
A comprehensive review published in 2024 discussed the variety of human clinical studies on Blueberry consumption and its effect on health.
The analysis found that blueberries may help support and protect against cardiovascular disease, metabolic dysfunction, type 2 diabetes, cognitive decline and overall age-related deterioration. Further, they noted, “mechanistic investigations highlight the role of blueberry anthocyanins in mediating these health benefits, in part through interactions with gut microbiota. Also, nutritional interventions with blueberries have demonstrated the ability to improve recovery following exercise-induced muscle damage, attributable to anti-inflammatory effects.”
Among the many studied benefits, several have caught our attention. Two areas stand out for their relevance to modern lifestyles: post-exercise recovery and mood enhancement. As people increasingly pursue active, wellness-oriented routines, the need for natural solutions that support both physical recovery and mental well-being has never been greater.
Post-Exercise Recovery
One study examining the effects of blueberry supplementation on running performance found no statistically significant benefit – however, they did find that blueberry supplementation lowered the blood lactate response to intense exercise.
Another study investigated whether 18 days of blueberries (BL) supplementation, compared to placebo (PL) could mitigate muscle soreness and damage, and support inflammation resolution in non-athletic “weekend warriors” aged 18-50 after a 90-minute workout. The data indicated that blueberry consumption was linked to a reduction in pro-inflammatory molecules (diHOMES) and sustained levels of anti-inflammatory oxylipins.
Did you know that a specific curcumin extract, TurmXTRA™ 60N, has also been clinically shown to hasten post-exercise recovery? TurmXTRA™ 60N, a water-dispersible turmeric extract standardized to 60% natural curcuminoids, is developed to enhance curcumin’s bioavailability. A human study evaluated the efficacy of TurmXTRA™ 60N at a once daily dose of 250 mg on delayed onset muscle soreness (DOMS) in recreationally active healthy subjects. Participants who supplemented with TurmXTRA™ 60N reported significantly less pain post-exercise compared to placebo. Additionally, serum lactate dehydrogenase levels, a marker of muscle damage, were significantly lower in the TurmXTRA™ 60N group, indicating reduced muscle damage and enhanced recovery.
Mood
A study of adults with metabolic syndrome but without cognitive dysfunction investigated the impact of blueberry powder versus placebo on cognitive function, mood, alertness, and sleep quality both postprandially (>24 h) and at 6 months.
Postprandial self-rated calmness significantly improved after consuming 1 cup of blueberries; with an 11.6% improvement compared with baseline within the first 24 hours. Across both the ½ and 1 cup groups, microbial metabolites of anthocyanins and chlorogenic acid (i.e., hydroxycinnamic acids, benzoic acids, phenylalanine derivatives, and hippuric acids), as well as, catechin, were associated with favorable chronic and postprandial effects on memory, attention, executive function, and calmness.
Regulating mood is often achieved by reducing stress, and adaptogens are known to build up the body’s resilience against stress, ultimately leading to an improved and more stabilized mood.
Prolanza™ ashwagandha root-only extract is clinically studied for its effects on stress management and mood. In one of the study, healthy but moderately stressed adults who consumed 300 mg Prolanza™ daily experienced 9.3 times reduction in stress and significant improvements in mental well-being, including mood and outlook. Compared to a leading ashwagandha brand, Prolanza™ demonstrated prolonged availability in blood serum for up to 12 hours (11 times superior relative bioavailability), 3 times longer half-life, and 5 times higher relative absorption.
Conclusion
Blueberries are a powerhouse of health-promoting nutrients, and when paired with specific supplementation, can help amplify the wellness benefits. There are dozens of delicious recipes featuring blueberries, and we bet you can’t pick just one!
Reviewed by Sneha Sawant Desai, PhD
