Can blueberries improve your mood? Maybe, but not in the way the headlines suggest. A few small studies look promising, but the newest one found no real difference compared with a placebo.
So if you've been eyeing up the posh punnet thinking it might help on a grey Tuesday, here's what the science actually says.
The quick version
- The research on blueberries and mood is promising, but small.
- Eating a variety of fruit and veg seems to matter more than any one "mood food".
- Vitamin B6, vitamin B12, folate, vitamin C and magnesium contribute to normal psychological function.
Can blueberries improve your mood?
Possibly, but the evidence is early. Small studies found teenagers and young adults reported better mood after wild blueberry drinks, while a 2026 study in older adults found no significant difference compared with a placebo. Larger studies link diets rich in flavonoids, especially from citrus fruit, to a slightly lower risk of depression.
What did the new study find?
Researchers gave 18 adults over 65, all with mild low mood, either blueberry powder or a placebo every day for three months (Millar et al., 2026). That's roughly two cups of blueberries a day, which is quite the commitment.
The blueberry group did feel a bit better. But the difference wasn't statistically significant, so it could have been down to chance. Even the researchers say it doesn't show blueberries can relieve depression.
Interesting? Yes. Proof? Not yet.
Is there any other research?
A little, mostly from the University of Reading. Teenagers who had a wild blueberry drink every day for four weeks reported significantly fewer symptoms of low mood than those on a placebo (Fisk et al., 2020). Another study found young people felt more positive just two hours after a single blueberry drink (Khalid et al., 2017).
Encouraging, but these were small studies, and the blueberry powder was supplied by a blueberry industry association. Worth knowing.
Is it the blueberries, or flavonoids in general?
Blueberries are rich in flavonoids, plant compounds also found in citrus fruit, apples and tea.
A Harvard study of more than 82,000 women found those eating more of some flavonoids had a slightly lower risk of depression (Chang et al., 2016). But the strongest link was with citrus fruit, not blueberries. It's observational, so it shows a link rather than proof. Still, your morning orange might deserve a bit more credit.
Which nutrients support mood?
This is where the evidence is more solid. Under UK rules, vitamin B6, vitamin B12, folate, vitamin C and magnesium contribute to normal psychological function, and to the reduction of tiredness and fatigue.
You'll find them in everyday foods like eggs, fish, leafy greens, pulses, citrus fruit, nuts and wholegrains. We've written more about vitamin B12 and magnesium if you want the detail.
Not sure if your diet covers the basics? Take the ALYVE quiz to see what a personalised formula could include for you.
What I'd actually do
Eat the rainbow. Keep the blueberries, just give them some company. Citrus, apples and a cup of tea all count.
Don't skip meals. We've all been hangry. Regular meals keep your energy steadier, and your mood usually follows.
Look at the bigger picture. Sleep, movement and daylight all play their part. If winter hits you hard, our guide to seasonal affective disorder is worth a read.
And if you've been feeling low for weeks, please don't wait it out. The NHS advises getting help sooner rather than later (NHS), so speak to your GP. Check with them before starting supplements too if you're pregnant, on medication or managing a health condition.
Blueberries: still great. Still not magic.
Want to know what your body actually needs? Take the ALYVE quiz, or book a call with one of our nutritionists.
Frequently asked questions
Do blueberries help with depression?
There's no evidence that blueberries treat depression. Small studies suggest possible effects on mood, but a 2026 study in older adults found no significant difference compared with a placebo.
Which foods are linked to better mood?
Large studies link diets rich in flavonoids, from foods like citrus fruit, berries, apples and tea, with a slightly lower risk of depression. Overall diet quality seems to matter more than any single food.
Which vitamins support mood?
Under UK rules, vitamin B6, vitamin B12, folate, vitamin C and magnesium contribute to normal psychological function.
References
Chang, S.C., Cassidy, A., Willett, W.C., Rimm, E.B., O'Reilly, E.J. and Okereke, O.I. (2016). Dietary flavonoid intake and risk of incident depression in midlife and older women. American Journal of Clinical Nutrition, 104(3), pp.704–714. Available at: https://doi.org/10.3945/ajcn.115.124545
Fisk, J., Khalid, S., Reynolds, S.A. and Williams, C.M. (2020). Effect of 4 weeks daily wild blueberry supplementation on symptoms of depression in adolescents. British Journal of Nutrition, 124(2), pp.181–188. Available at: https://doi.org/10.1017/S0007114520000926
Khalid, S., Barfoot, K.L., May, G., Lamport, D.J., Reynolds, S.A. and Williams, C.M. (2017). Effects of acute blueberry flavonoids on mood in children and young adults. Nutrients, 9(2), 158. Available at: https://doi.org/10.3390/nu9020158
Millar, C.L. et al. (2026). The Journal of Nutrition, Health and Aging, 30(10), 100958. Available at: https://doi.org/10.1016/j.jnha.2026.100958
NHS. Depression in adults. Available at: https://www.nhs.uk/mental-health/conditions/depression-in-adults/overview/
