Flavonoid

Anthocyanins

Anthocyanins

Evidence TierCWADA NOT PROHIBITED

tuneTypical Dose

80-320 mg/day

watchEffect Window

4-12 weeks

check_circleCompliance

WADA NOT PROHIBITED

Overview

Clinical Summary

Anthocyanins are berry-derived polyphenols studied for vascular and cognitive-aging support with modest, context-dependent effects.

Controlled trials with polyphenol rich preparations sometimes show modest improvements in endothelial function, oxidative stress biomarkers, or postprandial glucose. Effects are inconsistent because dose and bioavailability vary. Minority literature explores neuroprotection, skin photoprotection, and microbiome modulation, with evidence mostly preclinical or from small human studies.

Polyphenolic antioxidant and endothelial-support mechanisms with moderate evidence quality. Effects are typically supportive rather than transformative.

Outcomes

What This Is Expected To Influence

Primary Outcomes

  • Improved oxidative and vascular markers in selected trials
  • No robust standalone cognition/performance effect

Secondary Outcomes

  • Soreness and recovery trends
  • Subjective fatigue modulation

Safety

Contraindications and Interactions

Contraindications

  • Anticoagulant therapy
  • Severe berry allergy
  • Severe GI sensitivity

Side effects

  • GI discomfort
  • Urine color change
  • Mild stool changes

Interactions

  • Anticoagulant regimens
  • High-dose antioxidant stacks

Avoid if

  • Bleeding-risk patients
  • Severe GI intolerance
  • Unmonitored polypharmacy

Evidence

Study-level References

anthocyanins-SRC-001RCTs and systematic reviews.

Human anthocyanin intervention meta-analyses and oxidative-stress endpoint trials.

Population: Healthy and mild-risk adult cohorts.

Dose protocol: Berry extracts/standardized anthocyanin preparations.

Key findings: Modest biomarker benefits in select settings.

Notes: Variability in extract profiling and diet background.

Paper content

Modest biomarker benefits in select settings.

anthocyanins-SRC-002Reviews and controlled subgroups.

Cognitive and functional outcome analyses across berry-polyphenol literature.

Population: Mixed healthy adult cohorts.

Dose protocol: Anthocyanin-rich interventions.

Key findings: Directional trends are inconsistent and generally small.

Notes: Endpoint-specific variability and secondary outcome interpretation.

Paper content

Directional trends are inconsistent and generally small.

anthocyanins-SRC-003Systematic review and meta-analysis of randomized controlled trials.
Sourceopen_in_new

Mao T, Akshit FNU, Mohan MS. Effects of anthocyanin supplementation in diet on glycemic and related cardiovascular biomarkers in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Front Nutr. 2023;10:1199815. doi:10.3389/fnut.2023.1199815. PMID:37810926.

Population: Adults with type 2 diabetes mellitus across 13 included RCTs.

Dose protocol: Median 320 mg/day anthocyanin supplementation for median 8 weeks across 13 RCTs.

Key findings: Significant reductions in HbA1c, fasting glucose, postprandial glucose, triglycerides, and LDL cholesterol in type 2 diabetes patients. Blood pressure did not change.

Notes: Meta-analysis of 703 T2D patients. Fruit extract sources appeared more effective than purified supplements.

Paper content

This meta-analysis of 13 RCTs involving 703 adults with type 2 diabetes found that anthocyanin supplementation significantly reduced HbA1c, fasting blood glucose, 2-hour postprandial glucose, triglycerides, and LDL cholesterol. Fasting insulin, HOMA-IR, total cholesterol, HDL cholesterol, and blood pressure did not change significantly. Fruit extract sources appeared more effective than purified anthocyanin supplements. These findings suggest anthocyanins may help manage glycemic and certain lipid markers in diabetic populations.

anthocyanins-SRC-004Systematic review and meta-analysis of controlled trials.
Sourceopen_in_new

Cook MD, Bateman JJ, Willems MET. Blackcurrant Anthocyanin Supplementation Alters Exercise-Induced Substrate Utilization - A Systematic Review and Meta-Analysis. J Diet Suppl. 2026;23(2):290-305. doi:10.1080/19390211.2026.2624114. PMID:41631820.

Population: Physically active adults aged 18 to 65 years across 15 controlled trials.

Dose protocol: Blackcurrant anthocyanin supplementation across various forms and doses in 15 controlled trials.

Key findings: Increased fat oxidation (+0.042 g/min, P<0.001) and decreased carbohydrate oxidation (-0.099 g/min, P=0.012) during exercise.

Notes: Meta-analysis of 226 physically active adults. Responses varied by training status, sex, dosage, and duration.

Paper content

This meta-analysis of 15 controlled trials involving 226 physically active adults found that blackcurrant anthocyanin supplementation significantly increased fat oxidation (+0.042 g/min) and decreased carbohydrate oxidation (-0.099 g/min) during exercise. Responses varied by training status, sex, dosage, and duration of intake. The findings support blackcurrant anthocyanins as a tool for modifying exercise substrate utilization, with potential relevance for endurance performance and metabolic flexibility.

anthocyanins-SRC-005Secondary analysis of a randomized, double-blind, placebo-controlled phase II trial.
Sourceopen_in_new

Borda MG, Ramirez-Velez R, Botero-Rodriguez F, et al. Anthocyanin supplementation in adults at risk for dementia: a randomized controlled trial on its cardiometabolic and anti-inflammatory biomarker effects. Aging Clin Exp Res. 2025. doi:10.1007/s40520-025-02984-y. PMID:40314845.

Population: Adults aged 60 to 80 years at increased dementia risk due to mild cognitive impairment or cardiometabolic disorders.

Dose protocol: 320 mg/day for 24 weeks in older adults at increased dementia risk

Key findings: Reduced CRP, IL-6, IL-1b, LDL cholesterol, and the composite cardiometabolic score versus placebo.

Notes: Useful because it adds longer-duration human biomarker data in a higher-risk older cohort without showing a clean cognition-enhancer effect.

Paper content

This 24-week randomized, double-blind, placebo-controlled secondary analysis tested 320 mg/day of anthocyanins in 99 adults aged 60 to 80 years who were at increased risk of dementia because of mild cognitive impairment or cardiometabolic disorders. Compared with placebo, anthocyanins significantly lowered CRP, IL-6, IL-1b, LDL cholesterol, and the composite cardiometabolic score. Baseline inflammation moderated the CRP response, with larger benefit in participants who started with more inflammation. The trial supports anthocyanins as a modest cardiometabolic and anti-inflammatory adjunct in higher-risk older adults, but it does not establish a reliable direct cognitive benefit.

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