Researchers looked at 59 different studies to see if foods and supplements rich in anthocyanins—the purple and red pigments found in berries, grapes, and other plants—could improve how our brains work. They found that people who consumed anthocyanins showed improvements in several types of thinking skills, including memory, attention, and how fast they could process information. While the results are encouraging, scientists say we need more research to fully understand how much these foods can help and who benefits the most.

The Quick Take

  • What they studied: Whether eating or taking supplements containing anthocyanins (natural plant pigments that make foods purple, red, and blue) could improve brain function and thinking skills
  • Who participated: The analysis combined results from 59 different research studies that tested anthocyanins on various groups of people
  • Key finding: People who consumed anthocyanins showed meaningful improvements in overall brain function, with the strongest benefits for memory, attention, and how quickly their brains could process information
  • What it means for you: Eating more anthocyanin-rich foods like blueberries, blackberries, and red grapes may help keep your brain sharper, though more research is needed to confirm exactly how much benefit you’ll see and how long it takes to notice changes

The Research Details

This was a meta-analysis, which means researchers gathered and combined the results from 59 different randomized controlled trials (the gold standard type of research study). In these original studies, some people received anthocyanins through food or supplements while others received a placebo (fake treatment), and researchers measured how well their brains performed on various thinking tests.

The researchers looked at studies that tested anthocyanins on different types of brain function: overall thinking ability, memory, attention, how fast people could think, and how quickly they could process information. They used statistical methods to combine all the results and see if there was a clear pattern showing that anthocyanins actually helped.

This approach is powerful because it combines evidence from many studies, which gives us a more complete picture than looking at just one study alone.

By combining results from many studies, researchers can see patterns that might not be obvious in a single study. This helps us understand whether anthocyanins truly help the brain or if earlier positive results were just luck. The fact that they found consistent improvements across multiple types of brain function suggests the effect is real, not just a fluke.

This meta-analysis is based on randomized controlled trials, which is the strongest type of evidence. However, the studies included varied in size, how long they lasted, and what types of anthocyanins they tested. Some areas showed more variation between studies than others, which means we should be a bit cautious about those specific findings. The researchers were transparent about these limitations and called for more high-quality studies to confirm the results.

What the Results Show

The overall finding was clear: people who consumed anthocyanins showed meaningful improvements in general brain function compared to those who didn’t. The improvement was moderate in size—not huge, but noticeable and consistent across studies.

When researchers looked at specific types of thinking, they found anthocyanins helped with several areas: memory (both short-term working memory and longer-term episodic memory), attention and reasoning, how fast people could think and move, and how quickly they could speak and come up with words.

The strongest benefits appeared in memory and attention tasks. The improvements in processing speed were smaller but still meaningful. Importantly, these benefits showed up across different types of anthocyanin sources—fresh berries, supplements, and other anthocyanin-rich foods all seemed to help.

The analysis showed that anthocyanins appeared to benefit multiple brain systems rather than just one type of thinking. This suggests the compounds work through broad protective mechanisms in the brain rather than targeting one specific function. The fact that benefits appeared across so many different cognitive domains strengthens the evidence that anthocyanins genuinely help brain function.

This research builds on earlier findings suggesting that plant-based diets are good for brain health. Previous studies hinted that anthocyanins might be one of the key helpful compounds in these diets. This meta-analysis confirms that suspicion and provides stronger evidence. It also aligns with what we know about how anthocyanins work in the body—they reduce inflammation and protect cells from damage, both of which are important for brain health.

The studies included varied quite a bit in how long they lasted (some were just weeks, others months), how much anthocyanin people received, and who participated. Some studies tested supplements while others used whole foods, which might work differently. The researchers couldn’t always tell if improvements came from anthocyanins alone or from other healthy compounds in the foods. Additionally, most studies were relatively short-term, so we don’t know if benefits last over years. More research is needed in older adults and people with actual cognitive problems, as many studies focused on healthy, younger people.

The Bottom Line

Based on this evidence, eating more anthocyanin-rich foods like blueberries, blackberries, raspberries, red grapes, and purple cabbage appears to be a safe, healthy choice that may support brain function. This is a moderate-confidence recommendation because the evidence is promising but not yet definitive. You don’t need to buy expensive supplements—whole foods appear to work just as well and provide additional nutrients. Aim to include these foods regularly as part of a balanced diet rather than expecting them to be a miracle cure.

Anyone interested in keeping their brain sharp as they age should consider adding more anthocyanin-rich foods to their diet. This is especially relevant for people concerned about memory, attention, or cognitive decline. However, these foods should be part of an overall healthy lifestyle that includes exercise, sleep, social connection, and mental stimulation—not a replacement for these other important factors. If you have serious memory problems or cognitive concerns, talk to your doctor rather than relying only on dietary changes.

Based on the studies reviewed, some benefits appeared within weeks, but most studies lasted several weeks to months. You probably won’t notice dramatic changes overnight. Realistic expectations are gradual improvements over weeks to months of regular consumption. Brain health is a long-term project, so think of anthocyanin-rich foods as part of a lifelong healthy eating pattern rather than a quick fix.

Want to Apply This Research?

  • Track daily servings of anthocyanin-rich foods (blueberries, blackberries, raspberries, red grapes, purple cabbage, acai berries) with a goal of 3-5 servings per week. Log the specific food, portion size, and time consumed.
  • Set a weekly reminder to add one anthocyanin-rich food to your grocery list. Start with one easy swap—for example, replace your regular snack with a handful of blueberries twice a week, then gradually increase frequency and variety.
  • Beyond food tracking, monitor your own cognitive performance informally: note improvements in memory (remembering names, details), attention (ability to focus on tasks), and mental speed (how quickly you can think through problems). Consider doing a simple brain game or puzzle weekly to track any changes in processing speed or reasoning over months.

This research suggests anthocyanins may support brain health, but it is not a substitute for medical advice, diagnosis, or treatment. If you experience memory problems, confusion, or other cognitive concerns, consult a healthcare provider. Anthocyanin-rich foods are generally safe, but if you take blood thinners or have specific health conditions, discuss dietary changes with your doctor. This summary represents current research but should not be considered definitive medical guidance. Always consult qualified healthcare professionals before making significant dietary changes, especially if you have existing health conditions or take medications.