A widely eaten plant pigment from dark berries, black rice, and purple grains. Its strongest support is for modest blood-vessel and heart benefits, with clearer effects in people who start with elevated risk markers. Effects on blood sugar, blood fats, and inflammation are smaller. Safety is reassuring; brain, weight, cancer, and longevity claims remain unproven. (Full Review)
| Marker | Target | Why |
|---|---|---|
| LDL cholesterol | < 100 mg/dL | Primary lipid target C3G may improve |
| HDL cholesterol | > 50 mg/dL (women), > 40 mg/dL (men) | May rise with anthocyanins |
| Triglycerides | < 90 mg/dL | Often responsive to anthocyanins |
| Fasting glucose | 75–90 mg/dL | Tracks glycemic effect |
| HbA1c | < 5.4% | Average blood sugar over ~3 months |
| hs-CRP | < 1.0 mg/L | Captures anti-inflammatory effect |
| Blood pressure | < 120/80 mmHg | Detects modest pressure-lowering effect |
| Fasting insulin | < 8 µIU/mL | Reflects insulin sensitivity change |
Cadence: Recheck at 8–12 weeks after a stable dose, then every 6–12 months