In the last several years, you may have noticed the prevalence of acai berries and acai berry products in grocery chains and health food stores. “These berries are small and dark purple and are known to be high in antioxidants, which has earned them their ‘superfood’ title,” explains Trista Best, MPH, RD, and a consultant for Balance One Supplements.
Here’s what experts and current research say about the potential benefits and side effects of acai berries, plus how you can incorporate these nutrient-packed fruits into a healthy diet. Boswellia Serrata Extract
Acai berries come from a palm tree of the same name. Indigenous to both Central and South America, the deep purple berries are a key food source for native populations in the Amazon region, according to Britannica. In the 21st century, acai has gained “superfood” status across the globe.
“This nutrient-dense berry is known for its signature deep purple color and unique flavor profile that is similar to mixed berries with a hint of dark chocolate,” says Amanda Daily, a product development scientist at Smoothie King.
Acai berries also spoil quickly, usually within a day after they're picked. For this reason, Britannica notes that acai berries are typically processed into a pureed form — in other words, you won’t find whole berries at your local grocery store. The pulp is frozen to make beverages or dried and ground into a powder.
Pulp from acai berries is sold in the United States in a variety of food products, including smoothies, juices, and even wine. You may have also seen acai extracts used to make products such as protein powders, vitamin chews, and topical ointments. Little is known about the safety of acai supplements. According to the National Center for Complementary and Integrative Health (NCCIH), there hasn’t been much research done in people to show definitively how acai products can impact health.
It’s best to incorporate both types of berries in your diet. Both acai berries and blueberries contain antioxidants called proanthocyanidins and are considered healthy functional foods. Additionally, acai berries offer healthy fats.
Acai berries may be safe for most people to eat in moderation, but you should ask a doctor before consuming acai products if you’re pregnant, breastfeeding, or are scheduled for an MRI test. You should also refrain from drinking unprocessed acai juice because it carries a risk of parasitic infection.
“Acai berries are packed with antioxidants, dietary fiber, [unsaturated] fatty acids, vitamins, and minerals, specifically calcium and vitamin A,” says Kristen Nicolai, RD, who practices in New York City. She also notes that acai berries “are lower in carbs than most fruits.”
In terms of antioxidants, acai berries contain a group of antioxidants called proanthocyanidins, which are similar to those in blueberries, according to the University of Wisconsin in Madison. They also contain oleic acid, a type of monounsaturated fatty acid.
Per the U.S. Department of Agriculture (USDA), a 100 gram (g) or ¼ cup serving of acai berry puree contains:
Like other berries such as blackberries, blueberries, and raspberries, acai berries are naturally rich in antioxidants. Research shows these plant-based compounds may help reduce cellular damage in the body that could eventually lead to chronic illnesses.
The densest source of these antioxidants are anthocyanins, which are the same compounds that give acai berries their rich color, explains Best. “Anthocyanins [provide] anti-inflammatory effects in the body, [and] may help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer,” she says. “They also protect against free radical damage known as oxidative stress, which can lead to chronic and acute conditions.”
“More research is needed, but evidence suggests acai berries may promote heart health by improving cholesterol levels, have protective benefits for the brain, help prevent cancer, and improve blood sugar levels,” Nicolai says.
According to the NCCIH, antioxidants in acai berries may have these effects in humans. This could translate to numerous health benefits, including the following.
Antioxidants help prevent cellular damage from free radicals, which can subsequently lead to cancer. According to Daily, the antioxidant profile of acai berries goes beyond anthocyanins. “Acai berries are also loaded with vitamin A and phytonutrients that help protect cells from damage,” she says.
Additionally, research in rodents suggests that acai may be useful as a complementary cancer treatment to reduce the growth of tumors. Human studies are needed to confirm such effects.
Studies have looked at the potential of antioxidant-rich foods like acai berries to play a role in fighting the inflammation that underlies cardiovascular diseases. One comparative study, for example, found that acai did as much to reverse high blood pressure and cardiac changes in rats with renovascular hypertension as an ACE inhibitor called enalapril.
The components of acai may also have brain-health benefits. In one study, acai supplements were found to mitigate Parkinson’s disease and slow its progression by way of anti-inflammatory effects on pathways in the brain that also reduced the loss of dopamine. (Parkinson’s is thought to occur when certain neurons in the brain become impaired or die, producing less dopamine, according to the National Institute on Aging.)
The anti-inflammatory effects of acai may also help with nonalcoholic fatty liver disease, as suggested by research that found acai improved blood lipids and overall liver health in rodents after 10 weeks. That said, additional studies on human are needed to determine whether acai may directly treat any liver disease.
As its status as a “superfood” has risen, acai berries have been touted as a weight loss agent by some product and supplement manufacturers. No human studies have shown that acai berries offer any effects on weight loss. As the NCCIH notes, there’s no evidence that acai berry products can cause weight loss on their own, and to date, animal research on acai juice has revealed no differences.
“When acai berries are part of a balanced and weight loss focused diet, they can help improve [weight loss] efforts,” says Best. “The fiber density of acai berries give them their weight loss benefits because they can promote feelings of fullness and reduce overall calorie intake.”
Both Best and Nicolai caution against using any one food as a weight loss agent. “However, since acai berries are packed with flavor and nutrition, they are certainly a food to incorporate into a balanced diet,” says Nicolai.
Unlike other types of berries, you’re unlikely to see acai berries in whole form in the produce section at your local store. As Britannica explains, this is because acai berries are highly perishable. Instead, farmers process acai berries for their pulp, which is then used in a variety of food products and supplements.
You can find acai berries in juices, smoothies, and fruit bowls. They may also be available in supplements, such as tablets, chewables, and powders. Both acai food products and supplements may be available in grocery stores, supermarkets, or health food stores.
“While you may not be able to find whole acai berries in the produce section of your local grocery store, you will likely be able to find acai locally in the form of sorbet or frozen puree packs that are perfect for making smoothies or acai bowls at home,” says Daily. “Another option is to purchase an acai powder that can be mixed in with beverages or baked goods to supplement your diet with all the nutritional benefits of acai.”
Nicolai encourages shoppers to read ingredient labels carefully. “While acai berries are naturally sweet, beware of store-bought acai bowls and juices that blend in added sugars and other calorie-dense ingredients,” she says. “Making your own acai bowl at home is a great way to control ingredients, portions, and toppings.”
Acai food products are available in either the refrigerated or freezer sections of the grocery store — read the individual product labels carefully for expiration dates.
Acai-based supplements, on the other hand, require storage in a cool, dry location, such as a pantry or medicine cabinet. As with food products, supplements also have individual expiration dates that you’ll need to follow on the manufacturers’ labels.
Acai berries are typically available in the form of “frozen fruit, purees, powders, and juices” that you can use in a variety of different ways, explains Nicolai. “A popular way to enjoy acai is to make smoothies or bowls by blending frozen puree with a liquid such as water or milk to create a thick smoothie base,” she says. “Then add your favorite toppings or add-ins.”
Additionally, acai berries may be available in supplemental form. “Acai powder is made with freeze-dried acai berries that are processed into a fine powder,” explains Nicolai. “Acai juice is made from pureed acai berries.”
“You'll want to consider what form would work best for your supplement regimen and lifestyle,” adds Best. “For instance, a powder can be conveniently added to a yogurt or other food source while a capsule may be easier for those that want a quick way to take in the benefits.”
“Acai is assumed to be safe when consumed in an amount typically used in foods as part of a standard American diet,” says Daily.
The NCCIH also says that acai berry foods are generally considered safe. But there may be risks associated with drinking unprocessed acai juice, as well as supplements. It’s also not known whether acai supplements are safe for pregnant or lactating people.
“There are also some potential medicine interactions for cholesterol and blood thinner medications, acai can lower their efficacy, therefore it is important to speak to a healthcare provider before starting a supplement,” Best cautions.
Most acai berry foods, such as the pulp and puree form, may be safe to consume in your diet. But there are some side effects and precautions to consider:
Another important safety tip to keep in mind: The Cleveland Clinic notes that while acai berries are healthy, acai cleanse products are a potentially unsafe trend; these supplements are often loaded with laxatives and other problematic ingredients and may disrupt the gut biome.
While the exact incidence is unknown, it’s possible to be allergic to acai berries, just as with any other food. According to the Women’s Health Research Institute, you may be at an increased risk of an acai berry allergy if you’re allergic to tree pollen.
If you do develop symptoms of an allergic reaction to acai berries, stop consuming them and consider seeing a doctor for diagnosis and treatment, if necessary. The American College of Allergy, Asthma, and Immunology notes that signs of food allergy can include hives, breathing difficulties, or gastrointestinal upset, and they may develop within minutes or up to two hours after the food is eaten.
“If you have allergies to pollen or other fruits, or suspect an allergy, consult your doctor before consuming acai berries and supplements,” says Nicolai.
“Acai berries are rich in compounds known as anthocyanins that are not only responsible for the beautiful purple color of the acai berry, but they are also powerful antioxidants that help prevent oxidative stress in the body,” says Daily. This may translate into a variety of benefits long-term, including a reduced risk of cancer and heart disease.
That said, it’s important to remember that while these berries are packed with healthy nutrients, more research needs to be done before any specific health benefits can be touted with scientific evidence.
And while acai berries are generally safe to consume in moderation in smoothies, juices, and bowls, it’s important to talk with your doctor about acai berries before using them to treat or prevent any illness — especially if you’re taking them in supplement form.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
By subscribing you agree to the Terms of Use and Privacy Policy.
Explore the health benefits of brown rice and white rice, including nutritional differences, arsenic concerns, and tips for a balanced diet.
A 30-year Harvard study suggests ultraprocessed meats and snacks loaded with added and artificial sweeteners raise the risk of early death.
Apple cider vinegar is a popular ingredient used to add flavor to dishes. Here’s a complete guide to this pantry staple.
Making color variety a culinary goal can be a simple way to eat more healthfully.
Five RDs and one MD recommend the best breakfasts for weight loss. Options abound, from ready-made protein muffins to build-your-own breakfast burritos...
Animal foods and foods that come from animals, such as bone broth, gelatin, and whole, small (skin-on) fish, are some of the top sources of collagen.
Fiber is important for overall health, but most Americans don’t get enough. Add more to your plate by reaching for these fiber-rich foods.
This Simple app review examines the popular intermittent fasting app, its features, and how nutrition experts view the app.
Advocates say the drink boosts cognitive function, immune health, and more. Here’s what the science says.
Creatine may strengthen and build muscles, and is generally safe. But it’s good to know its side effects and health risks first.
Astragalus Extract By subscribing you agree to the Terms of Use and Privacy Policy.