Named Bioactive Compounds · Compound
Anthocyanin (Flavonoid)
Strong Evidencebotanical
Hermetica Superfood Encyclopedia
Anthocyanins are water-soluble flavonoid pigments that give berries their red, purple, and blue colors. They work primarily by inhibiting NF-κB inflammatory pathways and activating Nrf2 antioxidant responses.
Anthocyanins are water-soluble flavonoid pigments responsible for the red, purple, and blue colors in many fruits and vegetables, naturally occurring in berries (blueberries, raspberries), grapes, red cabbage, and black rice. They are typically extracted using acidified methanol or ethanol from plant materials, followed by purification via chromatography or precipitation.
Multiple meta-analyses demonstrate anthocyanin's anti-inflammatory effects, including a 2023 analysis of 16 RCTs showing significant VCAM-1 reduction (PMID: 37320946) and a 2024 meta-analysis reporting decreased CRP, TNF-α, and IL-6 with stronger effects at doses ≥320 mg/day (PMID: 38272574). An umbrella review of 8 meta-analyses encompassing 139 interventions confirmed benefits for lipids, glucose metabolism, and endothelial function (PMID: 34725704).
Clinically studied doses range from 0.672-1400 mg/day of anthocyanins, with a median of 320 mg/day. Benefits for inflammation markers are typically observed at doses above 300 mg/day, with stronger effects at ≥320 mg/day in unhealthy participants. Forms include purified anthocyanins and anthocyanin-rich extracts. Consult a healthcare provider before starting any new supplement.
Anthocyanins are water-soluble polyphenolic flavonoid pigments, not macronutrients themselves, but bioactive micronutrients found in plant foods. Pure anthocyanin content varies by source: blueberries contain 25-495 mg/100g fresh weight, blackberries 83-326 mg/100g, black elderberries 450-1,800 mg/100g, black currants 130-400 mg/100g, and red/purple grapes 6-600 mg/100g. As isolated compounds or supplements, they are typically standardized to 25-50% anthocyanin content by weight. Chemically, they exist as glycosides (anthocyanins) with sugar moieties attached to anthocyanidin aglycones; the six most common aglycones are cyanidin, delphinidin, malvidin, pelargonidin, peonidin, and petunidin. Cyanidin-3-glucoside is among the most studied individual forms. Bioavailability is notably low and highly variable: oral bioavailability is estimated at 0.1-1.8% of ingested dose in most human studies, with peak plasma concentrations of 1-100 nmol/L reached within 0.5-2 hours post-ingestion. Bioavailability is influenced by food matrix (juice vs. whole fruit), gut microbiome composition (which extensively metabolizes anthocyanins into phenolic acid metabolites such as protocatechuic acid, vanillic acid, and hippuric acid), pH stability (rapidly degraded at neutral to alkaline pH), and co-ingestion with dietary fats or proteins. Colonic microbial metabolites may account for a significant portion of biological activity. Anthocyanins contain no protein, fat, or fiber as isolated compounds. They are calorie-negligible in supplemental form. No significant vitamin or mineral content is inherent to the anthocyanin molecule itself, though whole-food sources providing anthocyanins also supply vitamin C, manganese, and dietary fiber.
Anthocyanins inhibit nuclear factor-kappa B (NF-κB) signaling, reducing pro-inflammatory cytokine production including TNF-α and IL-6. They activate the Nrf2-ARE pathway, upregulating antioxidant enzymes like glutathione peroxidase and catalase. These compounds also modulate endothelial nitric oxide synthase (eNOS) activity, improving vascular function.
Meta-analyses of randomized controlled trials demonstrate anthocyanins significantly reduce C-reactive protein levels by 0.12-0.33 mg/L across multiple studies. A systematic review of 16 RCTs showed reductions in vascular cell adhesion molecule-1 (VCAM-1) by 53.56 ng/mL, indicating improved endothelial function. Most studies used doses ranging from 160-480mg daily of standardized anthocyanin extracts. Evidence quality is generally strong for anti-inflammatory and cardiovascular benefits.
Anthocyanins are generally well-tolerated with minimal reported side effects in clinical trials. High doses may cause mild gastrointestinal upset including nausea or stomach discomfort in sensitive individuals. No significant drug interactions have been documented in clinical studies, though theoretical interactions with anticoagulant medications warrant monitoring. Safety during pregnancy and lactation has not been established through controlled trials.
