Have you heard of the maqui berry? It’s a vibrant purple fruit that tastes slightly tart and is linked to better heart health and blood sugar control. It also helps support healthy aging and takes top honors on the ORAC (Oxygen Radical Absorbance Capacity) scale, even compared to blueberries, acai and goji berries. Getting your hands on the actual, fresh berry is pretty tough and will cost you a pretty penny, which is why it is more popular in supplement and powder form.

Turns out that the two major components that it contains are anthocyanin and delphinindins, which help in reducing oxidative stress and inflammation.

Here are the top health benefits associated with consuming maqui berries:

1. Antioxidant support

• High oxidative stress contributes to aging, inflammation and chronic disease. The high anthocyanin and polyphenol content in maqui berries helps to neutralize free radicals, supporting overall cellular health.

2. Anti-inflammatory properties

• Chronic low-grade inflammation is linked to many health issues such as obesity, metabolic disorders and cardiovascular disease. Studies show maqui berry extract can reduce markers of inflammation, potentially protecting joints, blood vessels and tissues.

3. Blood sugar regulation

• One of my favorite topics as you know I love discussing Metabolic Efficiency Training! Research suggests maqui berry can improve insulin sensitivity and reduce post-meal blood sugar spikes. YES!

4. Eye and vision support

• Delphinidins in maqui berries may protect the retina and reduce eye fatigue caused by digital screens. Some studies show improved tear production and reduced symptoms of dry eye when supplementing with maqui extract.

5. Cardiovascular health

• Polyphenols in maqui berries support healthy blood vessels by reducing oxidative stress, lowering LDL oxidation and improving endothelial function.

6. Exercise recovery

• The anti-inflammatory and antioxidant effects of maqui berries may help you recover faster from higher intensity training, reduce muscle soreness and enhance your overall resilience.

As mentioned previously, maqui berries are not widely available fresh (outside of South America), so most people consume them in supplemental form. It’s super easy to add the powder to yogurt, smoothies or oatmeal or just take capsules on a daily basis. Here are some general guidelines of the dosing to use:

• General health/antioxidant support: 500-1000 milligrams per day.
• Blood sugar regulation and eye health: Up to 600 milligrams per day.
• Exercise recovery: 500-1200 milligrams per day, ideally split across doses before and after exercise.

If you are going to choose to supplement with maqui berry, be sure to follow these guidelines:

• Choose a supplement standardized for delphinidin and anthocyanin content, as these are the most active compounds.
• Take maqui berry supplements with food or alongside other antioxidant-rich foods to support absorption.
• For blood sugar support, consuming maqui berry supplements before high-carbohydrate meals may provide the most benefit.

Maqui berry is definitely a food and/or supplement you want to have in your daily routine, for many beneficial reasons. If you would like more assistance on how to create a customized nutrition and supplement plan based on your physiology, reach out to one of our awesome Performance Dietitians.