Elderberry: Potential Benefits, Known Risks, and More
Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
If you've slogged through a cold or flu recently, you may be familiar with elderberry, which is thought to help relieve symptoms of upper respiratory infections. This purple berry grows on the European or black elder tree in Europe, North America, Western Asia, and North Africa.
Elderberry — specifically the Sambucus nigra species — is promoted as a complementary therapy to fight the common cold and flu, and the berries and flowers may be formulated as a liquid or syrup, as well as capsules and lozenges.
Elderberry is rich in flavonoids like anthocyanins, powerful plant pigments that can reduce inflammation and that in lab studies have been shown to have antiviral properties. But, according to the available clinical research, it's still unclear just how effectively elderberry can reduce the duration of viral illnesses like the cold and flu.
Here are some possible elderberry benefits — emphasis on "possible."
Fights the Flu
You know you need to wash your hands frequently, especially in flu season. But there is some animal research that suggests elderberry can act as another defense against illness.
In a mouse laboratory study, elderberry juice appeared to stimulate the immune system to keep out invading influenza A virus and increase antibody production. Some research with cell cultures shows that elderberry extract can inhibit influenza A and B viruses, as well as streptococcus bacteria. But you're not an animal or a cell culture. Though folk wisdom says elderberry may help treat the flu, sinus infections, and bronchitis, additional clinical research is still needed to definitively prove these effects.
Shortens the Common Cold
If you travel by air, you may want to stock up on elderberry.
In a randomized, double-blind, placebo-controlled study, 312 economy-class overseas fliers were instructed to take liquid elderberry extract or placebo capsules for 10 days before and 5 days after traveling.
While the placebo group did get more colds, the authors noted that the result wasn't statistically significant. The bright spot is that people who took elderberry and developed a cold reduced their cold duration by two days and suffered less-serious symptoms. The researchers suggest it may be elderberry's antioxidant properties, similar to vitamin C, that "stabilize" someone's health while traveling. More research is needed.
Guards Against Other Infections
Some research has found that elderberry extract has antibacterial properties thanks to antioxidant plant compounds called phenolic acids and flavonoids, though, as with the other data, more research, particularly on what this might mean for humans, needs to be done.
Improves Metabolic Health
A review of research suggests that elderberry extracts, which are rich in antioxidants called anthocyanins, may decrease triglyceride levels and fat in the liver, while improving insulin levels. This research was done in animals, so elderberry should not be considered a substitute for current treatments for these conditions.
And a study that assessed elderberry flower extracts for enzyme inhibition, specifically enzymes involved in carbohydrate digestion and glucose regulation, as well as anti-inflammatory activity, concluded that the extracts "show potential as natural agents for blood glucose regulation." But again, this wasn't a clinical trial performed on humans.
Eat elderberries only if they're ripe and cooked. If you're managing a health condition or are on medications, check with your doctor before consuming elderberry or consuming it as an herbal supplement.
Risks
Raw elderberries, as well as the leaves and stem, contain poisonous cyanide-producing substances. Cooking eliminates these toxins.
According to the United States Department of Agriculture (USDA), only the blue and purple berries are edible. The red berries that dot other elderberry plant species are toxic. Don't eat them.
Elderberry may stimulate the immune system, so if you have an autoimmune disease, such as rheumatoid arthritis or lupus, talk with your doctor before taking it.
Also consult your doctor first if you're on any prescription medication, such as blood pressure medications (elderberry products may lower blood pressure, compounding the effect of the drug), on chemotherapy (elderberry may increase the risk of side effects), or medications for diabetes (elderberry may lower blood sugar levels). These are just a few of the medications that elderberry may interact with, so it's critical that your doctor knows everything you're taking, including natural supplements.
It's not yet known if it's safe to take elderberry when you're pregnant or breastfeeding.
Side Effects
If elderberry isn't cooked or correctly prepared, it may cause:
Nausea
Vomiting
Severe diarrhea
It may also act as a diuretic (increasing urination).
Most likely, you'll take elderberry as a supplement. You'll find these in gummies, liquids or juices, syrups, lozenges, dried, and in capsule form.
You can buy elderberry jelly, jam, and wine online and in some stores. The taste is sweet and tart and, overall, enjoyable. But note that most research studies have focused on supplements and pure extracts, and not on other forms of elderberry like juices and jams.
Elderberry Supplements
Elderberry gummies are tasty, but they do have added sugar. When you're buying elderberry, you'll frequently find supplements that include a mix of elderberry and potential immune supportive supplements like zinc and vitamin C.
Other supplements may include only elderberry as the active ingredient. Choose the formula that suits your needs the best, and read the ingredients label to know what active and inactive components each contains.
Elderberry Jam
Certain country stores and online outlets sell elderberry jelly and jam; use and store it as you would other jellies and jams.
Elderberry Juice
You can find elderberry juice online. Note that for elderberry juice to be tasty and not too tart, sugar is added to the mix. One cup has about 150 calories and 34 grams (g) of sugar (much of this is natural sugar from the fruit).
Elderberry Wine
While it's unclear whether wine offers the same potential benefits of elderberry extract, elderberry in this form is common. You can find elderberry wine at some wineries and their associated online stores, where the winemakers may feature wine made from only elderberries or blends with other berries.
If you're choosing an elderberry supplement, it's important to read labels carefully. And remember: unlike drugs, dietary supplements are not approved by the U.S. Food and Drug Administration (FDA) before they are sold to the public.
Selection
To choose a quality supplement, check the label for USP, NSF, or Consumer Labs Approved. This means the product has undergone third-party testing for quality and purity.
Storage
Like other vitamins, elderberry supplements should be stored in a cool, dry place.
Dosage depends on which form of elderberry you're taking and why. For example, tablets containing elderberry, marketed for sinus health, may be taken three times a day for up to two weeks. Tablets for cold and flu symptoms (like Sambucol) may be taken every three hours. To make tea, use 3 to 5 g of dried elderflower and steep in a cup of boiling water. Strain and drink three times per day.
Elderberry is a popular ingredient that is made into supplements, tea, jam, juice, and even wine.
Perhaps best known are elderberry supplements, which people commonly turn to for cold and flu relief.
Research on the potential benefits as well as the side effects of elderberry remains limited. Scientists emphasize that more studies in humans are needed.
If you're managing a health condition or taking any medications, check with your doctor before adding elderberry to your supplement routine.
