Is It True Blueberries Can Improve Brain Health

Reasons why blueberries can improve brain health

Blueberries are nutritious fruits that have been associated with many beneficial effects. These effects which occur systematically across the body can benefit brain health in several ways, such as increasing blood flow to key areas of the brain, improvements in memory and attention to required tasks.1

Recent clinical research has demonstrated that berries can prevent age-related neurodegenerative diseases and improve movement and brain function. Berries can also change the pathways involved in causing inflammation, cell survival, nerve cell transmission, and the ability of the nerve cell to be flexible.2

Moreover, tests of specific cognitive abilities showed that the participant`s speed of thought processing was improved in the blueberry intervention group relative to the placebo group, or no blueberry group across the 6-month intervention as well as restoring the speed of processing to the level of the reference group used as a control for speed of processing.3

A systematic review of randomized controlled trials summarizes that eight studies reported blueberry consumption or supplementation improved measures of cognitive performance, in particular for short- and long-term memory and spatial memory. Moreover, from this systematic review, in the case of the effects of blueberries on mood, one study reported significant between-group improvements in positive affect from blueberry products, whereas four studies reported no improvement. According to their data, based on the current evidence, blueberries may improve some measures of cognitive performance. However, considerable differences in study design, dosages, and anthocyanin content hinder between-study comparison.4

The benefits of blueberries are not exclusive to the consumption of fresh fruit. Studies show that freezing blueberries can make the antioxidants within them become more available to the human body. This is because the antioxidants, chemicals known as anthocyanins, giving them a blue colour, are found in their skin. When freezing berries, small ice crystals are formed which disrupt the structure of the cells in the berry, making it easier for our system to access the anthocyanins contained within the skin.5,7

Other health benefits of blueberries

Blueberries are also beneficial for the organism in other aspects such as:7,8

  • Rich in antioxidants
  • Full of vitamins and minerals (Vit C, K)
  • Help manage cholesterol
  • Potentially help manage blood sugar and blood pressure

How many blueberries should I eat everyday

Blueberries can be part of your 5 fruit portions a day.9 A study conducted at the University of East Anglia showed that a portion of 150 grams (one cup) per day resulted in sustained improvements in vascular function and arterial stiffness, enough to reduce the risk of cardiovascular disease between 12% and 15%.10,11

Are there any side effects of eating blueberries

Studies on the side effects of blueberries are scarce. It is possible that consuming too many blueberries can lead to vomiting or diarrhoea . Moreover, some people can experience food allergy reactions to blueberries.12

Finally, certain enzymes can be affected by blueberry juice, affecting the metabolism of warfarin anticoagulant medication. 

It is important that if you are consuming a specific medication, you consult your healthcare practitioner about the risks or effects that different foods can have on your organism.


Blueberries are nutritious fruits rich in vitamins and compounds such as polyphenols which have been associated with health benefits. Unless you have a medical condition, such as an allergy, you can consume blueberries as part of your daily fruit portions. Beneficial effects have been described for brain health, a lot of which are related to improved vascular function thanks to blueberries. It is important to note that more scientific studies are yet to provide more concise evidence of the impact of blueberries on different chemical markers and clinical parameters.


  1.  Ensle K. Eat berries to improve brain function [Internet]. Eat Berries to Improve Brain Function (Rutgers NJAES). Rutgers Cooperative Extension of Union County; 2017 [cited 2022Dec7]. Available from: 
  2.  Ensle K. Eat berries to improve brain function [Internet]. Eat Berries to Improve Brain Function (Rutgers NJAES). Rutgers Cooperative Extension of Union County; 2017 [cited 2022Dec7]. Available from: 
  3. Cheatham CL, Canipe LG, Millsap G, Stegall JM, Chai SC, Sheppard KW, et al. Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: A double-blind, placebo-controlled, randomized clinical trial. Nutritional Neuroscience. 2022;:1–15.  
  4. Travica N, D'Cunha NM, Naumovski N, Kent K, Mellor DD, Firth J, Georgousopoulou EN, Dean OM, Loughman A, Jacka F, Marx W. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Brain Behav Immun. 2020 Mar;85:96-105. doi: 10.1016/j.bbi.2019.04.001. Epub 2019 Apr 15. PMID: 30999017.
  5. Could frozen blueberries be even healthier than fresh berries? [Internet]. Could Frozen Blueberries Be Even Healthier Than Fresh Berries? | BC Blueberry Council. BC Blueberry Council; 2017 [cited 2022Dec8]. Available from: 
  6. Plumb, Marin E., "The Effect of Freezing as a Storage Method on Anthocyanin Concentration in Blueberries" (2013). Undergraduate Honors Papers.
  7. Zumpano J. Why are blueberries so healthy? [Internet]. Cleveland Clinic. Cleveland Clinic; 2022 [cited 2022Dec09]. Available from: 
  8. Martini D, Marino M, Venturi S, Tucci M, Klimis-Zacas D, Riso P, Porrini M, Del Bo' C. 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 Jan;111:109154. doi: 10.1016/j.jnutbio.2022.109154. Epub 2022 Sep 20. PMID: 36150681. 
  9. Picincu A. When you eat too many blueberries, this is what happens [Internet]. Health Digest. Health Digest; 2022 [cited 2022Dec15]. Available from: 
  10. Eating blueberries every day improves heart health [Internet]. ScienceDaily. ScienceDaily; 2019 [cited 2022Dec15]. Available from:,up%20to%2015%20per%20cent 
  11. Peter J Curtis, Vera van der Velpen, Lindsey Berends, Amy Jennings, Martin Feelisch, A Margot Umpleby, Mark Evans, Bernadette O Fernandez, Mia S Meiss, Magdalena Minnion, John Potter, Anne-Marie Minihane, Colin D Kay, Eric B Rimm, Aedín Cassidy. Blueberries improve biomarkers of cardiometabolic function in participants with metabolic syndrome—results from a 6-month, double-blind, randomized controlled trial. The American Journal of Clinical Nutrition, 2019; 109 (6): 1535 DOI: 10.1093/ajcn/nqy380
  12. Bodhare DA. Blueberries: Uses, benefits, side effects, and more! [Internet]. PharmEasy Blog. 2022 [cited 2022Dec09]. Available from: 
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

Get our health newsletter

Get daily health and wellness advice from our medical team.
Your privacy is important to us. Any information you provide to this website may be placed by us on our servers. If you do not agree do not provide the information.

Aryana Zardkoohi

Master's degree, Tropical disease biology, Liverpool School of Tropical Medicine

Aryana completed a degree in microbiology and clinical chemistry and an MSc in Molecular Biology of Parasites and Vectors. She has several years of experience working as clinical microbiologist at hospitals, and in public health research of tropical diseases.
She is currently undertaking a PhD studying the effects of plant carbohydrates on human gut health.

Leave a Reply

Your email address will not be published. Required fields are marked * presents all health information in line with our terms and conditions. It is essential to understand that the medical information available on our platform is not intended to substitute the relationship between a patient and their physician or doctor, as well as any medical guidance they offer. Always consult with a healthcare professional before making any decisions based on the information found on our website.
Klarity is a citizen-centric health data management platform that enables citizens to securely access, control and share their own health data. Klarity Health Library aims to provide clear and evidence-based health and wellness related informative articles. 
Klarity / Managed Self Ltd
Alum House
5 Alum Chine Road
Westbourne Bournemouth BH4 8DT
VAT Number: 362 5758 74
Company Number: 10696687

Phone Number:

 +44 20 3239 9818