Elderberry Benefits: What Science Says About This Powerful Berry

Elderberry has been used for centuries as a natural remedy for various health conditions. Today, it’s one of the most popular herbal supplements in the United States, particularly during cold and flu season. But does elderberry really work, and what does the science say about its benefits?

This comprehensive guide explores everything you need to know about elderberry, from its nutritional profile to its potential health benefits and safety considerations.

What Is Elderberry?

Elderberry comes from the Sambucus tree, a flowering plant that belongs to the Adoxaceae family. The most commonly used variety is Sambucus nigra, also known as European elderberry or black elder, which produces dark purple to black berries.

The elderberry plant can grow up to 30 feet tall and produces clusters of small, cream-colored flowers called elderflowers, followed by small berries that grow in bunches. While native to Europe, elderberry trees now grow in many parts of North America and other regions worldwide.

Various parts of the elderberry plant have been used throughout history:

• The berries are used in supplements, syrups, jams, and wines
• The flowers can be made into teas and infusions
• Traditional medicine has used different parts for treating fevers, infections, and inflammation

Important note: Raw elderberries, along with the bark, leaves, and roots, contain toxic compounds and should never be consumed without proper preparation.

Nutritional Profile of Elderberries

Elderberries are remarkably nutritious despite being low in calories. A one-cup serving of fresh elderberries (approximately 145 grams) provides:

• 106 calories
• 26.7 grams of carbohydrates
• 10 grams of dietary fiber (36% of daily value)
• 52 milligrams of vitamin C (57% of daily value)
• Less than 1 gram each of protein and fat

Beyond basic nutrition, elderberries are packed with beneficial plant compounds:

Key Antioxidant Compounds

Anthocyanins: These powerful antioxidants give elderberries their deep purple-black color and have significant anti-inflammatory properties. Elderberries contain higher levels of anthocyanins than many other berries.

Flavonols: Including quercetin, kaempferol, and isorhamnetin, these compounds help protect cells from oxidative damage. Elderflowers contain up to 10 times more flavonols than the berries themselves.

Phenolic acids: These potent antioxidants help reduce oxidative stress throughout the body and may support overall health.

Elderberry Benefits: What Does Science Say?

1. May Help Reduce Cold and Flu Symptoms

The most well-researched benefit of elderberry is its potential to reduce the duration and severity of cold and flu symptoms. Multiple studies have examined this effect:

A study involving 60 people with influenza found that those taking 15 mL of elderberry syrup four times daily experienced symptom improvement in 2-4 days, compared to 7-8 days for the control group.

Another study of 312 air travelers taking elderberry extract capsules (300 mg three times daily) found that those who became sick experienced shorter illness duration and less severe symptoms compared to the placebo group.

A systematic review of elderberry research concluded that elderberry supplementation may substantially reduce upper respiratory symptoms, though researchers noted that more high-quality studies are needed.

How does elderberry work? Research suggests that elderberry compounds may help block virus replication and reduce inflammation in the respiratory system. The anthocyanins and other flavonoids in elderberry appear to support immune function.

2. Rich in Powerful Antioxidants

Elderberries rank among the highest antioxidant-containing fruits. Studies comparing different berries have consistently found elderberry to be one of the most effective sources of antioxidants.

One of the anthocyanins in elderberries has been shown to have 3.5 times the antioxidant power of vitamin E. These antioxidants help neutralize harmful free radicals that can damage cells and contribute to chronic diseases.

Research has found that consuming elderberry juice can improve antioxidant status in the body within just one hour. However, it’s important to note that processing methods like heating and juicing can reduce the antioxidant content of elderberry products.

3. May Support Heart Health

Several studies suggest elderberry may benefit cardiovascular health in multiple ways:

Cholesterol management: Research in animals has shown that elderberry consumption may help reduce cholesterol levels in the liver and arteries. A diet high in anthocyanins, like those found in elderberries, has been associated with reduced heart disease risk.

Blood pressure support: Studies in rats fed elderberry polyphenol extracts showed reductions in blood pressure. The mechanisms may involve improved blood vessel function and reduced inflammation.

Blood sugar regulation: Elderberry flowers have been found to inhibit the enzyme alpha-glucosidase, which may help slow sugar absorption and maintain healthier blood sugar levels. Since diabetes is a major risk factor for heart disease, this effect could provide cardiovascular benefits.

Uric acid reduction: Elderberries may help lower uric acid levels in the blood. Elevated uric acid is linked to increased blood pressure and negative cardiovascular effects.

While these results are promising, most studies have been conducted in animals or test tubes. More human research is needed to confirm these cardiovascular benefits.

4. What Does Elderberry Do for Immune Function?

Beyond fighting cold and flu viruses, elderberry may support immune function in several ways:

• Animal studies have shown that elderberry polyphenols can increase the number of white blood cells, which are crucial for fighting infections
• Elderberry has demonstrated antibacterial properties against certain harmful bacteria, including Helicobacter pylori
• The high vitamin C content supports immune system function
• Antioxidant compounds help protect immune cells from oxidative damage

5. Additional Potential Benefits

Research has explored other potential benefits of elderberry, though evidence is more limited:

Anti-inflammatory effects: Studies have shown that elderberry extract can reduce markers of inflammation in the body.

Cancer research: Test-tube studies have found that elderberry compounds may have cancer-inhibiting properties, though human research is needed.

Skin health: Elderberry extract has been studied for potential UV protection properties.

Urinary health: Elderflowers have shown mild diuretic effects in animal studies.

Elderberry Extract vs. Elderberry Syrup: What’s the Difference?

Elderberry is available in several forms, each with different characteristics:

Elderberry Syrup

Made by cooking elderberries with water and sweetener (usually honey or sugar), elderberry syrup is one of the most popular forms. It’s easy to take and can be added to drinks or taken by the spoonful. Most research on flu symptoms has used elderberry syrup.

Elderberry Extract

This concentrated form is available in liquid or capsule form. Extracts contain higher concentrations of active compounds but may vary significantly in potency between brands.

Elderberry Gummies

These have become increasingly popular, especially for those who dislike the taste of syrup. However, they often contain added sugars and may have lower concentrations of active compounds.

Elderberry Tea

Made from dried elderberries or elderflowers, tea provides a gentler dose and is traditionally used for mild immune support.

Is Elderberry Good for You? Safety and Side Effects

While elderberry offers many potential benefits, it’s crucial to understand safety considerations:

Important Safety Information

Never consume raw elderberries: Uncooked elderberries, along with the leaves, stems, bark, and roots, contain cyanogenic glycosides that can release cyanide when digested. This can cause nausea, vomiting, and diarrhea.

Cooking elderberries properly destroys these toxic compounds, making them safe to consume. Commercial elderberry products are processed to remove these substances.

Who Should Avoid Elderberry?

• Pregnant and breastfeeding women: Due to limited safety data, elderberry is not recommended during pregnancy or while nursing
• Children under 18: There is insufficient research on elderberry safety in children and adolescents
• People with autoimmune conditions: Since elderberry stimulates the immune system, those with autoimmune diseases should consult their healthcare provider before use
• Those taking immunosuppressants: Elderberry may interfere with medications that suppress immune function

Potential Side Effects

When properly prepared, elderberry is generally well-tolerated. However, some people may experience:

• Mild digestive upset
• Allergic reactions (rare)
• Interactions with certain medications

If you’re considering elderberry supplements, consult with a healthcare provider, especially if you take medications or have existing health conditions.

Elderberry Syrup Debunked: Separating Fact from Fiction

Despite its popularity, some claims about elderberry lack scientific support:

Myth: Elderberry can prevent colds and flu
Reality: While elderberry may reduce symptom duration and severity, evidence for prevention is limited. The air traveler study suggested some preventive effect, but more research is needed.

Myth: All elderberry products are equally effective
Reality: Product quality and potency vary significantly. There’s no standardized method for measuring active compounds, so a supplement claiming high anthocyanin content may actually contain very little.

Myth: Elderberry can cure serious illnesses
Reality: Elderberry is a complementary approach that may support health, but it’s not a cure for any disease. Never use elderberry as a replacement for medical treatment.

Myth: More is always better
Reality: Taking excessive amounts of elderberry won’t provide additional benefits and may increase the risk of side effects.

How to Use Elderberry Effectively

If you decide to try elderberry, here are some guidelines:

Dosage Recommendations

Most studies that showed benefits used these dosages:

• For flu symptoms: 15 mL of elderberry syrup four times daily
• For immune support: 300 mg of elderberry extract three times daily
• Preventive use: Follow product label instructions, typically lower doses taken daily during cold and flu season

Always follow the dosage instructions on your specific product, as potency varies between brands.

When to Take Elderberry

Research suggests elderberry is most effective when taken at the first sign of cold or flu symptoms. Starting elderberry within 24-48 hours of symptom onset may provide the best results.

Choosing Quality Products

To ensure you’re getting an effective product:

• Look for products that specify Sambucus nigra (black elderberry)
• Choose brands that have been third-party tested for quality and purity
• Check for standardized extracts that list the amount of anthocyanins
• Avoid products with excessive added sugars or unnecessary fillers
• Consider products that have been used in clinical research

Elderberry Benefits for Men and Specific Populations

While elderberry benefits apply to most adults, some wonder if there are specific advantages for certain groups:

Benefits for Men

There’s limited research on gender-specific elderberry benefits. However, men may benefit from:

• Cardiovascular support, as men face higher heart disease risk at younger ages
• Antioxidant protection against oxidative stress
• Immune support during illness
• Anti-inflammatory effects that may support exercise recovery

Benefits for Active Individuals

Some research suggests elderberry’s anti-inflammatory properties and immune support may benefit athletes and active people, though more specific research is needed.

Does Elderberry Work? The Bottom Line

So, is elderberry good for you? Here’s what we know:

Solid evidence supports:

• Elderberry may help reduce the duration and severity of cold and flu symptoms
• It provides beneficial antioxidants, vitamin C, and fiber
• It has anti-inflammatory properties

Promising but needs more research:

• Heart health benefits
• Blood sugar regulation
• Immune system enhancement beyond cold and flu
• Cancer-fighting properties

Important considerations:

• Only properly prepared elderberry is safe to consume
• Product quality varies significantly
• It’s not appropriate for everyone
• It should complement, not replace, medical care

Final Thoughts

Elderberry is a nutrient-rich berry with centuries of traditional use and growing scientific support for certain health benefits. The strongest evidence supports its use for reducing cold and flu symptoms, while other benefits show promise but require further research.

If you’re considering adding elderberry to your wellness routine, choose high-quality products, follow dosage guidelines, and be aware of safety considerations. Most importantly, consult with a healthcare provider before starting any new supplement, especially if you have existing health conditions or take medications.

While elderberry isn’t a miracle cure, it can be a valuable addition to a comprehensive approach to health that includes a balanced diet, regular exercise, adequate sleep, and appropriate medical care when needed.

Remember: Elderberry works best as part of an overall healthy lifestyle, not as a replacement for medical treatment or preventive care like vaccines. Always seek professional medical advice for serious or persistent health concerns.

Sources:

• National Center for Biotechnology Information – Elderberry Supplementation Reduces Cold Duration and Symptoms
• PubMed – Elderberry for prevention and treatment of viral respiratory illnesses
• USDA FoodData Central – Elderberries Nutritional Information
• PubMed – Randomized study of the efficacy and safety of oral elderberry extract
• European Medicines Agency – Herbal Medicine Assessment
• National Center for Biotechnology Information – Antioxidants and Chronic Disease
• Centers for Disease Control and Prevention – Elderberry Toxicity Reports