Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Berries, particularly those rich in anthocyanins such as bilberry (Vaccinium myrtillus), black currant, and blueberry, have been traditionally and scientifically associated with supporting capillary health. The primary rationale lies in their high content of flavonoids—especially anthocyanins—which are known to strengthen capillary walls and improve microcirculation. Several clinical and preclinical studies have demonstrated that anthocyanins can reduce capillary fragility and permeability, thereby supporting vascular integrity. For example, bilberry extract has been studied in the context of conditions characterized by capillary weakness, such as diabetic retinopathy and chronic venous insufficiency, with some trials reporting a reduction in capillary permeability and improvement in microcirculatory parameters.

Systematic reviews and randomized controlled trials exist, but the overall quality of evidence is moderate due to small sample sizes and variability in preparation and dosing. Nonetheless, mechanistic studies show that anthocyanins possess antioxidant and anti-inflammatory properties, which may further contribute to improved endothelial function and capillary resilience. While more robust, large-scale clinical trials are needed for conclusive recommendations, the current body of scientific evidence supports the use of certain berries for capillary health, justifying a moderate evidence rating.

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