Black rice extract (anthocyanins)

Tier 3 — weak evidence · Antioxidant · Cardiovascular · Anti-inflammatory

Contains anthocyanins similar to blueberries and purple grapes but at higher concentrations per gram. A few small trials show it reduces LDL oxidation and improves inflammatory markers. Also shows modest blood sugar benefits. Very safe as black rice has been consumed as a food for thousands of years. The extract form is more concentrated than eating black rice. Evidence base is still limited.

Dose: 500–1,000 mg/day standardised anthocyanin extract; safe food-derived supplement with limited trial data