In This ArticleView AllIn This ArticleHealth BenefitsNutritionDownsidesWho Should Avoid ItWhat to Look ForFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition
Downsides
Who Should Avoid It
What to Look For
FAQs
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Whether you’re healthy and trying to fend off the flu or unwell and wanting to nip a runny nose, you might consider anatural remedylike elderberry. Elderberries are rich in anti-inflammatory and antioxidant compounds, such as vitamin C, flavonoids and anthocyanins. Due to their benefits, elderberries have been growing in popularity and are a key ingredient in many immune-supportive supplements.
For centuries, this fruit has been a go-to therapy in folk medicine to treat fevers, flu and nasal congestion.“Today, elderberry is often added to dietary supplements and primarily marketed to support immune health and prevent the cold and flu,” saysVanessa King, M.S., RDN, CDCES, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Since maintaining a healthy immune system is important for your well-being, you may wonder if elderberry should be the latest addition to your wellness regime. Read on to learn more about what happens when you take elderberry regularly.
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What Is Elderberry?
Elderberries are shiny, black edible fruits that grow in clusters on plant shrubs, scientifically namedSambucus nigra. These bush-like plant shrubs, known as black elders, grow abundantly in America, Europe, North Africa and Asia.Ripe elderberries are used to make cakes, pies, jellies, jams and beverages.
Similar to other fruits with deep purple and blue hues, elderberries are high in anthocyanins and flavonoids, which are natural antioxidant compounds that may be responsible for many of their health benefits.
Health Benefits of Elderberry
May Shorten Your Cold Duration
Many people may reach for the nearest cold-fighting supplement when a sniffly nose or anitchy throat persists. However, keeping elderberry in your medicine cabinet may also be beneficial when you are feeling under the weather. “When taken at the early onset of the common cold or flu, elderberry has been shown to reduce the duration of symptoms or potentially prevent them altogether,” saysWendimere Reilly, RDN, LDN.
Might Support Your Immunity
May Reduce Inflammation and Your Risk of Disease
May Slow Growth of Certain Cancers
“Furthermore, elderberry extract may also inhibit the migration of cancer cells, also known as metastasis. In this way, elderberry extract may prevent the spread of cancer to other parts of the body,” says Hartnett.
Unfortunately, research on the benefits of elderberries in real-life people is limited. Because most of the studies were conducted in a lab (think test tubes and petri dishes), more human-based studies are needed to confirm or dispel these anticancer effects.
May Improve Your Digestive Health
Elderberries possess a powerful punch of fiber, with 10 grams of fiber in every cup.While most Americans don’t eat enough of it,fiber’s health benefitsmake it a must-have nutrient.Fiber can support weight loss,relieve constipation, contribute to healthy blood sugar balance and aid digestion for good gut health. More specifically, your gut bacteria ferment fiber in your gastrointestinal tract and produce short-chain fatty acids, positively impacting the gut and lowering inflammation.Further, elderberries’ polyphenols may function as prebiotics, which are fodder for your good gut bacteria.Prebioticsallow gut bacteria to survive and multiply for a well-functioning gut microbiome.
Nutrition Facts
Small but mighty, elderberry fruits are chock-full of nutrition thanks to their dietary fiber, vitamins and minerals. As for fiber, 1 cup of elderberries delivers 10 grams in one fell swoop. Not to mention, the same serving offers potassium and noteworthy levels of iron. Elderberries are exceptionally high in vitamin C, providing 58% of the Daily Value, which is 90 milligrams for adults and children 4 years and older.Eatingfoods with vitamin Ccontributes to a healthy immune system, as low vitamin C levels make you more illness-prone.
Here’s a nutrition breakdown for 1 cup of elderberries:
Calories:106Total Carbohydrates:26 gDietary Fiber:10 gProtein:1 gTotal Fat:1 gSaturated Fat:0 gSodium:9 mgPotassium: 406 mg (9% DV)Vitamin C:52 mg (58% DV)Iron:2 mg (13% DV)
Elderberries contain compounds known to have health-promoting, anti-inflammatory, antibacterial, antiviral and immune-supporting effects: antioxidants; vitamin C; flavonoids, especially anthocyanins; phenolic acids; and dietary fiber, says King. She shares that elderberry nutrients and plant compounds have health benefits and may help your body fight viruses, reduce inflammation and improve your immune system.
Potential Downsides and Precautions
Elderberries are distinct from other popular purple produce items because eating them raw (especially when unripe) can make you sick. It’s also crucial to be cautious when ingesting other parts of the plant, which were commonly used in medications in earlier times.“Certain parts of the elderberry plant, like its bark, leaves, stems, seeds, unripe and raw fruit, can be toxic, causing dizziness, nausea, vomiting and diarrhea, leading to dehydration,” says King.
Sambunigrin, the toxin King refers to, is a poisonous cyanogenic glycoside.“Consuming large quantities of this toxin can cause serious illness. However, cooking destroys it,” says King.
Who Should Avoid Taking an Elderberry Supplement?
While elderberry supplements are widely available on store shelves, they are not suitable for everyone. King notes that elderberries aren’t recommended during pregnancy because their safety is unknown for both parent and child.
Further, people who are immunocompromised may need to seek an alternative remedy. “Elderberry may stimulate the immune system, which may be contraindicated for patients taking immunosuppressant agents,” says King.
Medications may interact with natural remedies such as elderberry, so speaking with your doctor before starting any new supplement is vital. According to King, elderberry may mimic the effects of laxatives and diuretics, so taking them simultaneously could put your health at risk.
What to Look For in an Elderberry Supplement
Another thing to check is the sugar content. Many elderberry products, like gummies, could be packed with added sugar. Since elderberries are naturally sweet, seek an option free of added sugars if possible.
The Bottom Line
Elderberry is a natural go-to for supporting immunity and easing cold and flu symptoms. Packed with fiber, vitamin C and antioxidants, it can help fight inflammation and help keep you healthy. So, is it safe to take elderberry regularly? “Possibly, but that doesn’t mean you should. No long-term studies substantiate the safety or potential risk of daily elderberry consumption,” says Reilly. Sticking to a healthy, well-balanced diet is the best you can do to support your wellness. “There’s stronger evidence supporting the health benefits of consuming a diverse range of colorful fruits, vegetables, spices and botanicals for overall health benefits,” says Reilly. “As the saying goes, variety is the spice of life.”
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Frequently Asked QuestionsElderberry is a highly nutritious fruit packed with fiber, iron, vitamin C and antioxidants, which contribute to its potential benefits, such as supporting your immune system, helping relieve cold and flu symptoms and improving your digestive health.The short answer is that science has yet to tell us. “No long-term studies substantiate the safety or potential risk of daily elderberry consumption,” says Reilly. Further, the FDA doesn’t approve dietary supplements for safety before going to market. So, it’s always wise to talk to your trusted health care provider about the supplements you plan to take and how often you will take them.Some people take elderberry supplements regularly during cold and flu season to keep their health in check. Aside from prevention, elderberry is more commonly used to help people overcome sicknesses at the onset. It’s available in many forms, including juices, capsules and gummies. You can even make ahomemade syrup.Elderberry supplements can be risky to use for children and people who are pregnant, immunocompromised or taking medications including laxatives and diuretics. More research would help determine if more groups should avoid taking elderberry.
Frequently Asked Questions
Elderberry is a highly nutritious fruit packed with fiber, iron, vitamin C and antioxidants, which contribute to its potential benefits, such as supporting your immune system, helping relieve cold and flu symptoms and improving your digestive health.
The short answer is that science has yet to tell us. “No long-term studies substantiate the safety or potential risk of daily elderberry consumption,” says Reilly. Further, the FDA doesn’t approve dietary supplements for safety before going to market. So, it’s always wise to talk to your trusted health care provider about the supplements you plan to take and how often you will take them.
Some people take elderberry supplements regularly during cold and flu season to keep their health in check. Aside from prevention, elderberry is more commonly used to help people overcome sicknesses at the onset. It’s available in many forms, including juices, capsules and gummies. You can even make ahomemade syrup.
Elderberry supplements can be risky to use for children and people who are pregnant, immunocompromised or taking medications including laxatives and diuretics. More research would help determine if more groups should avoid taking elderberry.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Santin JR, Benvenutti L, Broering MF, et al.Sambucus nigra: A traditional medicine effective in reducing inflammation in mice.J Ethnopharmacol. 2022;283:114736. doi:10.1016/j.jep.2021.114736Mocanu ML, Amariei S.Elderberries—A Source of Bioactive Compounds with Antiviral Action.Plants. 2022;11(6):740. doi:10.3390/plants11060740Pouramini A, Asgary S.The pros and cons of using elderberry (Sambucus nigra) for prevention and treatment of COVID-19.Adv Biomed Res. 2022;11(1):96. doi:10.4103/abr.abr_146_21Stępień AE, Trojniak J, Tabarkiewicz J.Health-Promoting Properties: Anti-Inflammatory and Anticancer Properties of Sambucus nigra L. Flowers and Fruits.Molecules. 2023;28(17):6235. doi:10.3390/molecules28176235U.S. Department of Agriculture. FoodData Central.Elderberries, raw.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Fu J, Zheng Y, Gao Y, Xu W.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507Haș IM, Teleky BE, Szabo K, et al.Bioactive Potential of Elderberry (Sambucus nigra L.): Antioxidant, Antimicrobial Activity, Bioaccessibility and Prebiotic Potential.Molecules. 2023;28(7):3099. doi:10.3390/molecules28073099National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.U.S. Department of Agriculture. FoodData Central.Elderberries, raw.National Institutes of Health.National Center for Complementary and Integrative Health. Health Information.Elderberry.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Santin JR, Benvenutti L, Broering MF, et al.Sambucus nigra: A traditional medicine effective in reducing inflammation in mice.J Ethnopharmacol. 2022;283:114736. doi:10.1016/j.jep.2021.114736Mocanu ML, Amariei S.Elderberries—A Source of Bioactive Compounds with Antiviral Action.Plants. 2022;11(6):740. doi:10.3390/plants11060740Pouramini A, Asgary S.The pros and cons of using elderberry (Sambucus nigra) for prevention and treatment of COVID-19.Adv Biomed Res. 2022;11(1):96. doi:10.4103/abr.abr_146_21Stępień AE, Trojniak J, Tabarkiewicz J.Health-Promoting Properties: Anti-Inflammatory and Anticancer Properties of Sambucus nigra L. Flowers and Fruits.Molecules. 2023;28(17):6235. doi:10.3390/molecules28176235U.S. Department of Agriculture. FoodData Central.Elderberries, raw.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Fu J, Zheng Y, Gao Y, Xu W.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507Haș IM, Teleky BE, Szabo K, et al.Bioactive Potential of Elderberry (Sambucus nigra L.): Antioxidant, Antimicrobial Activity, Bioaccessibility and Prebiotic Potential.Molecules. 2023;28(7):3099. doi:10.3390/molecules28073099National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.U.S. Department of Agriculture. FoodData Central.Elderberries, raw.National Institutes of Health.National Center for Complementary and Integrative Health. Health Information.Elderberry.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Santin JR, Benvenutti L, Broering MF, et al.Sambucus nigra: A traditional medicine effective in reducing inflammation in mice.J Ethnopharmacol. 2022;283:114736. doi:10.1016/j.jep.2021.114736Mocanu ML, Amariei S.Elderberries—A Source of Bioactive Compounds with Antiviral Action.Plants. 2022;11(6):740. doi:10.3390/plants11060740Pouramini A, Asgary S.The pros and cons of using elderberry (Sambucus nigra) for prevention and treatment of COVID-19.Adv Biomed Res. 2022;11(1):96. doi:10.4103/abr.abr_146_21Stępień AE, Trojniak J, Tabarkiewicz J.Health-Promoting Properties: Anti-Inflammatory and Anticancer Properties of Sambucus nigra L. Flowers and Fruits.Molecules. 2023;28(17):6235. doi:10.3390/molecules28176235U.S. Department of Agriculture. FoodData Central.Elderberries, raw.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Fu J, Zheng Y, Gao Y, Xu W.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507Haș IM, Teleky BE, Szabo K, et al.Bioactive Potential of Elderberry (Sambucus nigra L.): Antioxidant, Antimicrobial Activity, Bioaccessibility and Prebiotic Potential.Molecules. 2023;28(7):3099. doi:10.3390/molecules28073099National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.U.S. Department of Agriculture. FoodData Central.Elderberries, raw.National Institutes of Health.National Center for Complementary and Integrative Health. Health Information.Elderberry.
Santin JR, Benvenutti L, Broering MF, et al.Sambucus nigra: A traditional medicine effective in reducing inflammation in mice.J Ethnopharmacol. 2022;283:114736. doi:10.1016/j.jep.2021.114736
Mocanu ML, Amariei S.Elderberries—A Source of Bioactive Compounds with Antiviral Action.Plants. 2022;11(6):740. doi:10.3390/plants11060740
Pouramini A, Asgary S.The pros and cons of using elderberry (Sambucus nigra) for prevention and treatment of COVID-19.Adv Biomed Res. 2022;11(1):96. doi:10.4103/abr.abr_146_21
Stępień AE, Trojniak J, Tabarkiewicz J.Health-Promoting Properties: Anti-Inflammatory and Anticancer Properties of Sambucus nigra L. Flowers and Fruits.Molecules. 2023;28(17):6235. doi:10.3390/molecules28176235
U.S. Department of Agriculture. FoodData Central.Elderberries, raw.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Fu J, Zheng Y, Gao Y, Xu W.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms. 2022;10(12):2507. doi:10.3390/microorganisms10122507
Haș IM, Teleky BE, Szabo K, et al.Bioactive Potential of Elderberry (Sambucus nigra L.): Antioxidant, Antimicrobial Activity, Bioaccessibility and Prebiotic Potential.Molecules. 2023;28(7):3099. doi:10.3390/molecules28073099
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.
National Institutes of Health.National Center for Complementary and Integrative Health. Health Information.Elderberry.
