How Blueberries Support Brain Health

Blueberries and blueberry extracts provide polyphenols—particularly anthocyanins—that cross the blood–brain barrier and have been studied for their effects on vascular and cognitive function.

Based on published research, blueberry polyphenols appear to support brain health through several mechanisms:

• Vascular function. Anthocyanins support endothelial function and nitric oxide signaling, helping maintain healthy blood vessel tone.
• Oxidative stress reduction. Blueberry polyphenols help protect vascular and neural tissue from oxidative damage.
• Cerebral blood flow. Improved circulation may enhance delivery of oxygen and nutrients to brain tissue.
• Antioxidant defenses. Blueberries contribute to overall antioxidant capacity.
• Neuroplasticity. Polyphenols have been associated with pathways linked to brain-derived neurotrophic factor (BDNF).

Blueberries have been evaluated in multiple randomized controlled trials in older adults, with generally consistent findings across cognitive and vascular outcomes.

Clinical Evidence in Older Adults

Wood et al. (2023) — 12-Week RCT

In a double-blind randomized trial, 61 healthy older adults aged 65 to 80 received wild blueberry powder (26 g daily, containing 302 mg anthocyanins) or placebo for 12 weeks. The blueberry group demonstrated improvements in vascular function, including flow-mediated dilation, reductions in systolic blood pressure, and improvements in measures of immediate recall and executive function.

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. The American Journal of Clinical Nutrition. 2023;117(6):1306–1319. doi:10.1016/j.ajcnut.2023.03.017.

Cheatham et al. (2023) — 6-Month RCT

In a 6-month double-blind randomized trial, older adults with mild cognitive decline who consumed wild blueberry powder showed improvements in speed of information processing compared with placebo.

Cheatham CL, Canipe LG, Millsap G, 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. 2023;26(10):1019–1033. doi:10.1080/1028415X.2022.2117475.

Miller et al. (2018) — 90-Day RCT

Miller et al. conducted a 90-day randomized, double-blind, placebo-controlled trial in adults aged 60 to 75. Freeze-dried blueberry supplementation (24 g daily) was associated with improvements in executive function, including reduced repetition errors and improved task switching, without effects on gait or balance.

Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary Blueberry Improves Cognition Among Older Adults in a Randomized, Double-Blind, Placebo-Controlled Trial. European Journal of Nutrition. 2018;57(3):1169–1180. doi:10.1007/s00394-017-1400-8.

Whyte et al. (2018) — 6-Month RCT

In a 6-month randomized, double-blind trial in 122 older adults aged 65 to 80, two blueberry powder doses and a blueberry extract were evaluated. The extract (100 mg daily) was associated with improvements in delayed word recognition and reductions in systolic blood pressure at 3 months.

Whyte AR, Cheng N, Fromentin E, Williams CM. A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safety and Efficacy of Wild Blueberry Powder and Extract in Maintenance of Episodic and Working Memory in Older Adults. Nutrients. 2018;10(6):660. doi:10.3390/nu10060660.

McNamara et al. (2018) — 24-Week RCT

In a 24-week randomized, double-blind trial, older adults with subjective cognitive impairment receiving blueberry supplementation showed improvements in memory discrimination and reductions in self-reported cognitive symptoms.

McNamara RK, Kalt W, Shidler MD, et al. Cognitive Response to Fish Oil, Blueberry, and Combined Supplementation in Older Adults With Subjective Cognitive Impairment. Neurobiology of Aging. 2018;64:147–156. doi:10.1016/j.neurobiolaging.2017.12.003.

Tucci et al. (2024) — Acute Crossover Trial

In a crossover randomized trial in older adults (mean age 69), a single serving of blueberry mousse improved peripheral vascular function, measured by reactive hyperemia index, without significant effects on metabolic or other functional outcomes.

Tucci M, Del Bo' C, Martini D, et al. A Serving of Blueberry (Vaccinium corymbosum) Improves Peripheral Vascular Function but Not Metabolic and Functional Markers in Older Subjects: A Randomized, Controlled, Crossover Study. Food Research International. 2024;197:115189. doi:10.1016/j.foodres.2024.115189.

Lopresti et al. (2023) — 6-Month RCT

Lopresti et al. evaluated a polyphenol-rich grape and blueberry extract (Memophenol™) in a 6-month randomized, double-blind trial in older adults with mild cognitive impairment. Supplementation was associated with improvements in processing speed and visuospatial learning.

Lopresti AL, Smith SJ, Pouchieu C, et al. Effects of a Polyphenol-Rich Grape and Blueberry Extract on Cognitive Function in Older Adults With Mild Cognitive Impairment: A Randomized, Double-Blind, Placebo-Controlled Study. Frontiers in Psychology. 2023;14:1144231. doi:10.3389/fpsyg.2023.1144231.

Bensalem et al. (2019) — 6-Month RCT

In a 6-month randomized, double-blind trial in healthy older adults aged 60 to 70, a grape and blueberry polyphenol extract was associated with improvements in verbal episodic memory, particularly among participants with lower baseline performance.

Bensalem J, Dudonné S, Etchamendy N, et al. Polyphenols From Grape and Blueberry Improve Episodic Memory in Healthy Elderly With Lower Level of Memory Performance: A Double-Blind, Randomized, Placebo-Controlled Clinical Study. The Journals of Gerontology: Series A. 2019;74(7):996–1007. doi:10.1093/gerona/gly166.

Systematic Reviews and Meta-Analyses

Systematic reviews of randomized controlled trials have reported that blueberry supplementation is associated with improvements in episodic memory, executive function, and processing speed in older adults, with more pronounced effects in those with mild cognitive impairment or subjective cognitive decline.

Bonyadi N, Dolatkhah N, Salekzamani Y, Hashemian M. Effect of Berry-Based Supplements and Foods on Cognitive Function: A Systematic Review. Scientific Reports. 2022;12(1):3239. doi:10.1038/s41598-022-07302-4.

Hein S, Whyte AR, Wood E, Rodriguez-Mateos A, Williams CM. Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age. The Journals of Gerontology: Series A. 2019;74(7):984–995. doi:10.1093/gerona/glz082.

da Silva ABN, de Oliveira GM, Gallo Ruelas M, et al. Blueberries for Brainpower: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Biogerontology. 2025;26(5):171. doi:10.1007/s10522-025-10308-w.

Travica N, D'Cunha NM, Naumovski N, et al. The Effect of Blueberry Interventions on Cognitive Performance and Mood: A Systematic Review of Randomized Controlled Trials. Brain, Behavior, and Immunity. 2020;85:96–105. doi:10.1016/j.bbi.2019.04.001.

Summary

Blueberry polyphenols have been studied in a relatively large number of randomized controlled trials in older adults. Across studies, supplementation has been associated with improvements in memory, executive function, processing speed, and vascular health, with a favorable safety profile. While results vary by population and formulation, the overall evidence base is among the more extensive for nutritional approaches to cognitive health.