Anthocyanins have powerful antioxidant, anti-inflammatory, and cardiovascular protective effects. In fact, it has been shown that consuming 100–200 mg of anthocyanins daily—which corresponds to one cup of blueberries or blackberries—can reduce oxidative stress levels by 25%, effectively lowering the risk of atherosclerosis and inflammatory responses.
Antioxidant Effects
Anthocyanins are powerful natural antioxidants that can neutralize excess free radicals in the body. Free radicals are highly active molecules produced during cellular metabolic processes, which may damage cell membranes, proteins, and DNA, leading to oxidative stress, cellular malfunction, or even apoptosis. An increased amount of free radicals inside the body contributes to chronic diseases such as atherosclerosis, cancer, and neurodegenerative diseases.
Anthocyanins suppress the formation of free radicals and neutralize them; as a result, they significantly enhance the activity of antioxidant enzymes in the body. For example, superoxide dismutase (SOD) catalyzes the conversion of superoxide ions into less harmful substances, reducing cellular damage, while catalase (CAT) decomposes hydrogen peroxide into water and oxygen, reducing oxidative stress on cells. It was stated that foods containing anthocyanins, such as blueberries and blackberries, increase SOD and CAT activities by more than 20% to enhance cellular antioxidant capacity.
Anthocyanins are also capable of inhibiting lipid peroxidation reactions. Consequently, lipid peroxides do not build up within cell membranes, and cell membrane integrity is maintained. According to a study published in the Journal of Agricultural and Food Chemistry, in a dietary intervention with anthocyanin extracts, the experimental group had lipid peroxide content reduced by 25% compared to the control group, drastically reducing the possibility of damage to cell membranes.
Improve Cardiovascular Health
Anthocyanins can prevent cardiovascular diseases by improving blood lipids, enhancing vascular function, and inhibiting platelet aggregation. Several studies have demonstrated that anthocyanins may reduce the oxidation of LDL cholesterol, thereby inhibiting the deposition of oxidized LDL in arterial walls and reducing the development of atherosclerosis.
A double-blind study of 93 patients with hyperlipidemia demonstrated that an intake of 120 mg/day of anthocyanins for 12 weeks was associated with a 12% reduction in LDL cholesterol and an 8% reduction in total cholesterol. Besides that, anthocyanins may elevate the level of high-density lipoprotein (HDL) cholesterol, which promotes the reverse transport of cholesterol from vascular walls to the liver, further decreasing the risk of atherosclerotic plaque formation.
In terms of vascular function, anthocyanins enhance the release of nitric oxide (NO) by endothelial cells, promoting relaxation of vascular smooth muscle, which benefits vascular elasticity and blood pressure. It has been reported that intake of 200 mg/day of anthocyanin extract can reduce systolic and diastolic blood pressure by 5 mmHg and 3 mmHg, respectively.
Additionally, anthocyanins inhibit platelet aggregation, thereby decreasing the risk of thrombus formation. An in vitro test found that anthocyanins can inhibit the release of adenosine diphosphate from platelets, reducing platelet aggregation rates by over 40%. These characteristics make anthocyanins highly protective in preventing myocardial infarction and stroke.
Anti-Inflammatory Effects
Chronic inflammation is considered a common pathological mechanism for many diseases, including diabetes, atherosclerosis, arthritis, and cancer. Anthocyanins effectively reduce inflammatory responses by regulating inflammatory factors and signaling pathways. Specifically, they suppress the expression of pro-inflammatory factors such as tumor necrosis factor-α (TNF-α), interleukin-6 (IL-6), and cyclooxygenase-2 (COX-2) to reduce inflammation levels throughout the body.
Animal models of chronic arthritis have demonstrated that after administering anthocyanin extracts to rats for six continuous weeks, TNF-α and IL-6 levels in joint fluid were reduced by 50% and 40%, respectively. This improvement alleviated signs of inflammation-induced joint swelling and pain. Moreover, anthocyanins inhibit activation of the NF-κB signaling pathway, thereby reducing chronic inflammation-induced tissue damage by decreasing transcription of inflammatory factors.
Anthocyanins effectively ameliorate inflammation status among patients with metabolic syndrome. Clinical research showed that after eight weeks of anthocyanin supplementation, the C-reactive protein (CRP) level decreased by 25% compared to the control group, indicating that anthocyanins can effectively reduce systemic inflammation and lower the risk of chronic inflammation-related diseases.
Protect Vision
Anthocyanins protect vision by improving retinal blood flow, enhancing the function of retinal photoreceptors, and reducing oxidative damage to the retina. Long-term use of computers or other electronic devices can cause eye fatigue, dryness, and vision deterioration. Anthocyanins can improve the eyes’ adaptability in low-light conditions and reduce damage to visual function after prolonged eye use.
One clinical trial reported that in 100 myopic patients, after six weeks of daily intake of 160 mg of anthocyanin extract, night vision improved on average by 30%, and eye fatigue significantly decreased. Anthocyanins encourage the synthesis of rhodopsin in the retina—a pigment sensitive to light—thus enhancing night vision sensitivity.
Moreover, anthocyanins may decrease the generation of free radicals within the retina through their antioxidant effects, reducing damage from ultraviolet radiation and blue light, thereby preventing cataracts, macular degeneration, and other eye diseases.
Promote Metabolic Health
Metabolic health refers to the balanced state of glucose and lipid metabolism in the body, directly influencing weight, blood sugar, and lipid levels. Anthocyanins primarily work by increasing insulin sensitivity, controlling blood sugar, and inhibiting fat deposition.
A study on subjects with metabolic syndrome showed that supplementation with a daily dose of 150 mg of anthocyanins over 12 weeks led to a 28% decrease in HOMA-IR (a measure of insulin resistance), a 12% reduction in fasting blood glucose levels, and a 15% decrease in fasting insulin concentrations. These data indicate that anthocyanins may significantly improve metabolic health and reduce the risk of type 2 diabetes.
Anthocyanins inhibit fat cell differentiation and proliferation by suppressing the expression of genes responsible for fat production, such as SREBP-1c and PPARγ, playing an important role in preventing obesity and related metabolic disorders. An animal experiment showed that after continuous anthocyanin intervention for eight weeks, the weight of fat tissues in the experimental group of mice was 20% lower compared to the control group, demonstrating significant anti-obesity effects.
Prevent Neurodegenerative Diseases
Neurodegenerative diseases such as Alzheimer’s and Parkinson’s are linked with neuroinflammation and oxidative stress. Anthocyanins can cross the blood-brain barrier and exert antioxidant and anti-inflammatory effects in brain tissue, which may reduce neuronal damage and delay neurodegenerative disease progression.
They enhance the plasticity of neurons in the hippocampus, increase synaptic transmission efficiency, and improve learning and memory abilities. For patients with Alzheimer’s disease, anthocyanins can reduce the deposition of β-amyloid plaques and lower the rate of neuronal apoptosis. Animal experiments indicated that after continuous anthocyanin administration for eight weeks in aged mice, learning ability test scores improved by 35% compared with the control group, while brain antioxidant enzyme activity increased significantly.
Additionally, anthocyanins inhibit neuroinflammatory responses by reducing the production of neuroinflammatory factors such as TNF-α and interleukin-1β (IL-1β), showing protective effects in preventing and slowing neurodegenerative diseases.
Anti-Cancer Potential
Anthocyanins attract great attention because of their anti-cancer effects. The anti-tumor mechanisms of anthocyanins include inhibition of cancer cell growth, induction of cancer cell apoptosis, and anti-angiogenesis of tumors. Specifically, anthocyanins may induce apoptotic pathways involving Bcl-2/Bax and Caspase, promoting cancer cell apoptosis and reducing cancer cell growth.
In vitro, anthocyanins have been reported to strongly inhibit the growth of colon, breast, and prostate cancer cells. During colon cancer cell experiments, the inhibition rate by anthocyanins was higher than 70%, and they also inhibited the migration and invasion abilities of cancer cells. Furthermore, anthocyanins can inhibit vascular endothelial growth factor (VEGF) expression, block tumor blood vessel formation, and cut off the nutritional supply to cancer cells.
Although anthocyanins exhibit anticancer properties in in vitro studies and animal experiments, research on mechanisms and long-term effects is still required for humans. So far, only small-scale observational studies have been conducted, and large-scale randomized trials will be needed in the future to confirm their anti-cancer potential.
Improve Skin Health
Anthocyanins are commonly used in skincare due to their antioxidant and anti-inflammatory properties. They can significantly reduce skin damage from ultraviolet rays and environmental pollution, preventing skin photoaging and pigmentation.
Experimental data indicated that after a four-week application of anthocyanin-containing skincare products, the amount of malondialdehyde (MDA)—an oxidative damage marker—in the skin of participants decreased by 20%. Besides, anthocyanins have the ability to inhibit the activity of tyrosinase, resulting in decreased melanin synthesis and providing whitening and spot-lightening effects.
Furthermore, anthocyanins can enhance the synthesis of collagen and elastin in the skin, improving elasticity and firmness, which is beneficial for delaying skin aging. They also have positive effects on repairing cutaneous DNA damage and reducing UV-induced damage and inflammation of the skin. Thus, they are extensively used in various skincare and cosmetic preparations to improve skin health and appearance.
