Supplements

Blueberry Powder: Is It As Healthy As Fresh Blueberries?

Written by Claire Hannum

August 19, 2024

Blueberries, a type of superfruit native to North America and Europe, are touted for their delicious taste and antioxidant-rich profile.

There’s just one catch: You have to eat—and buy—a whole lot of blueberries to get the maximum number of nutrients they offer. What if, instead, you magnified and multiplied blueberries’ perks into a simple powder?

In this article, you’ll learn what blueberry powder is, its nutritional profile compared to fresh blueberries, the nine health benefits of blueberry powder, and the best supplement to take for your daily dose.

Table Of Contents

What Is Blueberry Powder?

Blueberry Powder

Blueberry powder is made from freeze-dried blueberries that have been finely ground into a powder. It’s convenient. Nutritious. And highly concentrated (just one tablespoon of blueberry powder equates to ½ cup of fresh blueberries).

That said, it’s a win-win for your health and your pocketbook. (And the shelf life is much longer (up to two years), so you won’t have to worry about your blueberries growing mold in a week’s time.) Found in most grocery stores, blueberry powder can be added to smoothies, superfood powders, yogurt, and more.

Does Blueberry Powder Have the Same Nutritional Value as Fresh Blueberries?

Blueberries are known for having high levels of fiber and nutrients while maintaining low levels of calories and fat. One 3.5-ounce serving of raw blueberries has 2.4 grams of fiber, along with vitamin K1, vitamin C, and manganese (1, 2). They’re also packed with antioxidants, including quercetin, myricetin, and its most famous antioxidant, anthocyanin.

And lucky for us, blueberry powder is loaded with the same nutritional benefits as fresh blueberries.

9 Health Benefits of Blueberry Powder

There’s a reason blueberries are so popular—they can elevate your health in a number of ways. Here are nine health benefits of blueberry powder…

1. Blueberry Powder Could Help Prevent Cancer

Blueberries are believed to contain some of the highest levels of antioxidants among all popular fruits and vegetables (3, 4, 5). Anthocyanin, an antioxidant that belongs in the flavonoid category, is believed to be especially powerful (6). These antioxidants can help ward off free radicals and help prevent oxidative stress on DNA. This, in turn, can help reduce your risk of cancer (7, 8).

2. Blueberry Powder Could Help Lower Cholesterol

Those same antioxidants that may help lower your cancer risk can potentially help lower your LDL cholesterol, also known as “bad” cholesterol (9, 10). It can help you avoid oxidative stress, which helps prevent heart health issues.

3. Blueberry Powder Could Boost Your Heart Health

Blueberries have a strong potential to boost heart health by lowering your blood pressure and lowering your “bad” cholesterol, but researchers are now hoping to discover whether blueberries may help directly prevent heart attacks. One study indicated that nurses who had the highest intake level of anthocyanins (blueberries’ most powerful antioxidant) had a 32% lower risk of heart attacks compared to others (11). However, because the study is observational and research is early, more studies are needed to determine blueberries’ impact on heart health.

4. Blueberry Powder Can Power Up Your Workout

Research has indicated that blueberries may help reduce damage to your muscles after strenuous workouts (12). They may also help prevent tiredness and soreness the next day, helping your muscles recover even faster than they normally would (13).

5. Blueberry Powder May Help Lower Your Blood Pressure

Recent studies have shown blueberries to have a positive impact on those with a higher risk of heart disease, effectively lowering their blood pressure by noticeable percentage points (14). Research has found this to be especially true for women who are post-menopause (15, 16).

6. Blueberry Powder May Help Support Healthy Blood Sugar Levels

Because blueberries have a more moderate level of sugar compared to other fruits, research has linked blueberries to a positive impact on insulin sensitivity and insulin resistance (17, 18, 19). That, plus the added benefits of anthocyanin (blueberry’s most famous antioxidant), blueberry powder may help lower your risk of type 2 diabetes or metabolic syndrome (20).

7. Blueberry Powder is High in Nutrients and Low Calories

Much like raw blueberries themselves, blueberry powder is high in nutrients but low calories (17). This means you can eat plenty and reap the benefits without worrying about the health risks of excess calories.

It also means blueberries may help you with healthy weight management, as they provide a nutritious and tasty snack without adding extra calories or fat to your routine.

8. Blueberry Powder Could Help Ease UTIs

If you suffer from UTIs (urinary tract infections), you probably already know that cranberry juice can help prevent them. What you may not know is that blueberries can have a similar effect.

Blueberries have many of the same active ingredients as cranberry juice, and while studies on the subject are rare, it’s likely that blueberry powder has a similar impact on UTIs as cranberries (21, 22).

9. Blueberry Powder May Help Keep Your Mind Sharp As You Age

By helping to manage oxidative stress, blueberry powder can help protect your brain from accelerated aging (23, 24). That said, it may offer support for memory, and brain function (25, 26). More research is needed, but early results are very promising.

How to Take Blueberry Powder

The simplest way to take blueberry powder is alongside other fruits and vegetables in a green superfood powder. 

Green drinks are usually full of vitamins A and C, which can help support your immune and help manage inflammation (27, 28). They may also help decrease blood pressure and ward off the free radicals naturally created by your liver (29, 30). If you want to make sure you remember to get all the blueberry benefits you need, this is the way to do it.

How Much Blueberry Powder Should I Take?

There is currently no standard dose for blueberry powder. More research is needed before determining a safe range (31, 32).

Always speak with your doctor or healthcare provider before adding blueberry powder to your wellness routine and o ensure that the supplement and dosage are appropriate for your individual needs. 

Risks and Side Effects of Blueberry Powder

Blueberries are somewhat high in fiber, so if you were to eat buckets of them, you may experience some bloating, gas, or other stomach discomforts. With blueberry powder, the nutrients are already portioned for you, so this is not a concern.

While blueberry allergies do exist, they are incredibly rare, so blueberries are considered healthy for most people without noticeable risks of adverse effects (33).

The Bottom Line

Blueberry powder is an easy and nutritious way to load up on the benefits of raw blueberries without having to make a grocery store run every other day. To compound the positive effects of blueberry powder with that of other fruit and vegetable powders, try a greens powder.

Claire Hannum
Article by

Claire Hannum

Claire Hannum is a New York City-based writer, editor, wellness seeker, and reiki practitioner. Her writing has appeared in Self, Health, Prevention, and over a dozen other publications.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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