Health Benefits of Elderberry

Elderberry has been used for medicinal purposes for centuries, particularly around Greece, Scandinavia, Portugal, and Morocco. It’s one of the most common medicinal plants in the world and has been used in folk medicine to treat fever and rheumatism, sciatica, infections, and more. Today, elderberry supplements are mainly used to treat cold and flu symptoms.

Elderberry refers to several varieties of the Sambucus tree, a flowering plant in the Adoxaceae family. The most common type of elderberry is the Sambucus nigra variety, also known as European elderberry or black elderberry, which is native to Europe. The tree has clusters of white and cream elderflowers, where the berries are found in bunches.

Elderberries are rich in antioxidants and have anti-inflammatory properties. They can support and boost the immune system to prevent and treat pain and illness, including symptoms of influenza. 

Read on to learn more about the potential benefits of elderberries, nutritional facts, and dosage and safety. 

High in Vitamin C

A cup of elderberry provides 52.2 milligrams (mg) of vitamin C, which supports immune health, prevents illness, and even aids in muscle recovery.

“Vitamin C aids in tissue repair and to reverse oxidative damage, both of which improve recovery time and efficiency,” registered dietitian Trista Best, MPH, RD, LD told Health. Vitamin C also maintains cellular function and promotes healthy skin.

High Antioxidant Power

Freshly pressed elderberry juice is high in antioxidant compounds like protocatechuic and chlorogenic acid, and various phytonutrients (nutrients found in plants) like the flavonoids quercetin and rutin.

Flavonoids have anti-inflammatory effects and protect cells from oxidative damage that can lead to cardiovascular disease, diabetes, cancer, and cognitive diseases like Alzheimer’s and dementia.

Promotes Heart Health

Elderberry is rich in antioxidants, which can help lower inflammation as well as cholesterol and blood pressure. “Elderberry's phytonutrients and fiber content helps to lower the amount of cholesterol circulating [in your blood] by binding to [the cholesterol] and expelling it from the body,” Best said. 

Elderberry may also help reduce blood pressure by lowering the amount of uric acid in the blood. Having elevated uric acid levels in your blood has been found to predict consistently the development of hypertension (high blood pressure).

Lowers Inflammation and Stress

The inflammation-fighting properties of elderberries may help reduce stress and improve your well-being and mood. “Polyphenol flavonoids may reduce inflammation in the brain and support gut health, both of which can positively impact mental health,” Kelly Jones MS, RD, CSSD, LDN, a registered dietitian, told Health.

Boosts Your Immune System

Consuming elderberries may help you recover from respiratory illnesses faster. “Elderberry intake may reduce the duration of the common cold, as well as upper respiratory infections and influenza,” Jones explained. 

While elderberry may shorten how long you’re sick, elderberry likely won’t prevent you from getting sick in the first place.

Good for Respiratory and Lung Health

“While studies have yet to show a direct connection between elderberry and chronic lung conditions, elderberry does contain quercetin, which is a flavonoid and antioxidant that’s known to support lung function, especially in those who suffer from asthma and chronic obtrusive pulmonary disease (COPD),” Jones explained. 

A study published in Biology found that elderberry may alleviate symptoms in people with COPD when combined with other compounds. However, more research is needed to draw conclusive findings about how elderberry helps lung conditions.

High in Fiber 

Elderberry’s fiber content promotes a healthy gut, easy digestion, and a strong immune system. Elderberry improves gut health by providing prebiotics, a form of fiber, which feeds probiotics, aka the “good” bacteria, within the gut.

“One serving of elderberry contains approximately 7 grams of fiber, which is a quarter of the recommended daily intake, and since the typical [American] diet is significantly deficient in dietary fiber, elderberry can be a beneficial addition to most health regimens,” Best said. 

Good for Blood Sugar Management 

Elderberry may help people with diabetes control their blood sugar. “The phytonutrients and polyphenols in elderberry help the body to process glucose more efficiently, which makes elderberry a useful aid for managing glucose and keeping it in balance,” Best said. 

Eases a Sore Throat and Cough

Research found that elderberry shortened the duration and severity of colds and influenza, as well as respiratory infection symptoms when consumed in lozenge or extract form. Benefits were most prevalent when participants had taken elderberry within 48 hours of developing symptoms.

When combined with other ingredients, you may find elderberry beneficial for treating a cough. A study published in the Journal of Dietary Supplements suggests gargling with elderberry, sage, lemon juice, honey, and vinegar. 

Keeps Your Skin Healthy

“Antioxidants reduce oxidative damage in the body, which, if allowed to persist, has negative implications at the cellular level and can result in damaged skin,” Best said. For instance, you’ll notice aging effects more rapidly, including fine lines and wrinkles, a loss in elasticity, and more uneven skin tone. 

“Elderberry's antioxidants help to reverse and stop this damage, and thus help to promote healthy and youthful-looking skin,” Best said.

Elderberry Nutritional Information

The nutritional value of elderberry may vary depending on the brand. Here’s the nutritional breakdown in a 1-cup serving:

• Calories: 106
• Protein: 1 gram (g)
• Fiber: 10 g
• Fat: 0.7 g
• Carbohydrates: 27 g
• Vitamin A: 870 mg
• Potassium: 406 mg
• Vitamin C: 52.2 mg
• Calcium: 55 mg
• Iron: 2.32 mg

Potential Risks and Side Effects

Be sure to cook raw elderberries before eating them. Consuming raw elderberries can put you at risk of cyanide poisoning resulting in nausea, vomiting, and diarrhea. You can remove elderberry’s toxic properties by cooking it at 180 degrees Fahrenheit. 

You’ll also want to avoid eating the bark, leaves, and seeds of elderberries, especially if you have a sensitive stomach or a gastrointestinal condition. These parts of the plant can have a laxative and diuretic effect, causing abdominal pain and diarrhea. 

How to Add Elderberry to Your Diet

You can’t go wrong with cooking the berries to make elderberry syrup, jams or jellies, and other concentrates. You can also find elderberry gummies in supplement form. 

“Because most research has been conducted on elderberry syrups and concentrates, I recommend using those,” Jones said. If you want to consume daily elderberry supplements, make sure you get the clear from your healthcare provider first. 

The best time to add elderberry to your diet is during the winter as flu season ramps up.

“Begin intake three to four times per day at the onset of cold or respiratory symptoms to hopefully shorten the duration and reduce the severity of symptoms, which is the recommendation that is most supported by scientific evidence, as well,” Jones said. 

Dosage and Safety

It’s best to stick with an elderberry dosage within a 5-15 milliliter range, with some flexibility in concentration variety. “Lozenges and capsules may range from 100-500 milligrams,” Jones added. 

Consuming elderberry in moderation is fine, as long as it’s cooked. You should never eat the berries raw.

Potential Drug Interactions 

There is limited data on how elderberry interacts with other drugs. There is also not much research on how elderberry works in conjunction with other drugs or supplements to treat bacterial sinusitis or other respiratory infections. 

“While not yet studied in humans, animal studies show that elderberry may have diuretic effects, and so caution should be used if you’re taking it with diuretic medication,” Jones said. 

Who Should Not Take Elderberry?

Certain allergies, such as an allergy to honeysuckle, may pose a risk of adverse reactions with elderberry consumption, Jones said. Additionally, pregnant women should always discuss supplement use with their healthcare provider before incorporating elderberry into their diet.  

A Quick Review

Supplementing with elderberries may benefit you, especially during the colder months of the year, when your risk of contracting infections, viruses, or the flu is at its peak. 

The most effective way to use elderberry to treat a cold or upper respiratory infection is by taking it at the onset of symptoms until you begin to feel relief. Be sure to speak to your healthcare provider before starting any supplement to make sure it doesn’t interact with any other medications you may be taking.