Elderberries are nutrient-dense, rich in antioxidants, and may provide immune support.
Research suggests elderberry may potentially aid in reducing cold and flu symptoms.
Promising results for heart health, neuroprotection, and metabolic improvements in animal studies have come out.
A variety of elderberry products, including supplements, syrups, and jams, are available to consumers.
Use and dosage precautions are required; raw elderberries may be toxic, so always keep healthcare professionals in the loop.
Introduction
Elderberry has a long history of potential medicinal use. It’s globally known and proposed for use in treating colds, flu, and other health problems. The tiny elderberries, with their dark color, come from a tree named Sambucus. These berries are chock-full of nutrients.
Elderberries hang from Sambucus trees present in Europe and North America. The trees first bloom with beautiful small white or cream-coloured flowers. These later transform into clusters of dark elderberries. Through the years, people have valued elderberries for their healing powers. They’re proposed to help our bodies fend off cold flu, and other health issues.
Did you know?
Elderberry may have antiviral properties that can inhibit the replication of certain viruses. source: NCCIH
Elderberry may help reduce the severity and duration of cold and flu symptoms in children. source: NCCIH
Elderberry may help boost the immune system and reduce inflammation. source: NCCIH
Elderberry has been used for centuries to treat cold and flu symptoms. source: NCCIH
Elderberry may help alleviate allergy symptoms, such as nasal congestion and sneezing. source: NCCIH
Research findings have revealed that elderberry supplements may prove as a potential remedy for a range of conditions, including chronic fatigue syndrome, constipation, hay fever, headaches, high cholesterol levels, sinus infections, sciatica, toothaches, and upper respiratory infections. It serves as a versatile herbal remedy with applications in management of these health concerns.
Elderberries are packed with nutrients that give them their proposed health qualities. Here’s a glance at what a small 80g serving of fresh elderberries includes:
Nutrient
Amount per 100g
Calories
79.8 kcal
Protein
0.66 g
Fat
0.5g
Carbohydrate
18.4 g
Potassium
280 mg
Vitamin C
36 mg
Nutrient content is taken from the USFDA site.It may vary depending on how the elderberry product (like syrup) gets prepared and which additives are used.
Research-Backed Health Benefits of Elderberry
Elderberry is gaining attention due to its possible health outcomes. Let’s take a look at the potential health benefits offered by elderberries below Boosting the Immune System
A strong immune system helps keep us healthy. It seems that elderberries may also play their part in boosting our immunity.
1. Fighting Colds and Flu
Studies have shown positive results on using elderberry for colds and flu. One research showed 60 patients with flu-like symptoms benefited from elderberry syrup. They saw improvement four days sooner than placebo-takers. Another study pointed out elderberry extract helped ease flu-like symptoms in 32 individuals within a day. The studies show potential benefit but further probing is needed.
2. Guarding Against Other Infections
Beyond combating cold and flu, elderberry extract may also fend off various bacteria. Lab studies indicate it can stifle bacteria causing pneumonia and sinus infections. Nevertheless, we need more investigation in humans to affirm these benefits.
3. Treating Acne
The elderberries contain flavonoids, known for their anti-inflammatory properties. Because of this, the American Nutrition Association supports using elderberry face wash for acne due to its potential germ-killing effects.
4. Reducing Wrinkles
Elderberries are rich in nutrients. This may play a role in boosting skin health and looks. Elderberries may help relieve the skin, countering age spots and wrinkles. As a result, your skin stays young-looking.
5. High Antioxidant Content and Its Benefits
Elderberries is loaded with antioxidants. Particularly anthocyanins which give them their dark hue. Such antioxidants carry many possible health upsides.
6. Reducing the Risk of Chronic Diseases
Among its antioxidants, elderberries also contain Vitamin C. It may help cut down the risk of chronic ailments, regulate blood pressure, and prevent anemia. Studies suggest an antioxidant-rich diet guards against unhealthy body changes. Thus, it helps prevent chronic conditions.
7. Potential Neuroprotective Benefits
The anthocyanins present in elderberries could have neuroprotective benefits. These might shield the brain from harm, offering potential gains in cognition and brain health, however further studies are needed to confirm this.
8. Heart Health Benefits
Elderberries may also assist in enhancing heart health. Animal studies point towards their ability to control cholesterol, regulate blood pressure, and manage blood sugar levels. However, we need more human-based studies to pin the value of these findings for heart health.
9. Improving Exercise Performance
Some studies note elderberries can boost exercise performance. The high antioxidant content might help tackle the stress caused by physical efforts. However, we need more research to confirm these benefits and tie them to elderberry intake.
10. Improving Metabolic Health
Animal studies indicate elderberries might support metabolic health. They do so by curtailing triglyceride levels, reducing fat in the liver, and managing insulin levels. More research on humans is required to measure their impact on human health.
Studies have shown that elderberry supplements and syrups are often used to alleviate cold and flu symptoms and may also offer health benefits such as reducing cholesterol levels, lowering cancer and heart disease risks, and keeping Type 2 diabetes and inflammation at bay.
There are several ways to enjoy the benefits of elderberries. Such forms include supplements, syrups, jams, juices, and even wines. But remember, always cook elderberries before consumption. Raw berries can be harmful. Also if you are planning to take supplements then keep your doctor in the loop.
1. Elderberry Supplements
Elderberry supplements are available in various forms such as capsules, lozenges, and liquid extracts. People mostly may use these supplements to boost immunity and manage cold and flu symptoms better. When opting for an elderberry supplement, ensure it has been tested by a third party for quality and safety standards always consult with your healthcare provider before incorporating it.
2. Elderberry Syrup
Elderberry syrup is a famous choice for battling cold and flu. To prepare it at home, boil the berries in water and sugar. Strain this mixture and boil the liquid until it turns to syrup. However, you can also buy ready-to-use elderberry syrup. However, the nutritional content may differ based on the brand and ingredients used.
3. Elderberry Jam
Love the taste of elderberry? Go for elderberry jam. It’s a tasty way to enjoy the potential health benefits of elderberries. Spread it on toast, use it for topping yogurt or oatmeal, or blend it in smoothies. Just ensure that the elderberries are cooked safely, whether in homemade or store-bought jam.
4. Elderberry Juice
Another exciting option is elderberry juice. Buy it online, from specialty grocery stores, or prepare it at home. Just boil and strain the elderberries and it’s done. To enhance the taste, you might want to add sugar or other sweeteners. Elderberry juice is a delightful way to add elderberries to your daily diet.
5. How to Use Elderberries Safely
Elderberries offer numerous health benefits, but they also come with certain precautions:
Always cook elderberries before eating, as raw berries can be harmful.
Avoid consuming leaves, bark, stems, or unripe berries because they carry harmful compounds.
Your doctor may suggest consulting with them before taking elderberry supplements. Especially if you are dealing with medical conditions or on medications.
Common Side Effects and Precautions
While enjoying the potential health benefits of elderberries, be mindful of the related risks and side effects:
1. Risks of Raw Elderberries
Eating raw elderberries or any other part of the plantlike seeds, leaves, or bark can lead to cyanide poisoning. Symptoms include feeling sick, vomiting, diarrhea, weakness, lightheadedness, and tummy pain. Always cook elderberries before consuming them to avoid harmful toxins.
2. Possible Adverse Reactions
People could have allergic reactions to elderberries, like hives, swelling, or trouble breathing. If you think you have an allergic reaction, get medical help ASAP.
3. Dosage Considerations
There’s no fixed dosage for elderberries. It can change based on the product form and ingredients added. To be safe, stick to the dosage instructions provided on the label, and consult a health professional.
4. Interactions With Other Supplements or Medications
Elderberries could interact with some medications or supplements, particularly those that suppress immune responses or diuretics. If you’re on medications for autoimmune diseases, discuss it with your healthcare provider before starting elderberries.
Tips for Selecting and Storing Elderberry Products
Before buying elderberry products, remember these points:
Choose products that have been tested by a third party for quality and safety. They are indicated by labels like USP, NSF, or ConsumerLab.
Read labels to grasp nutritional content, ingredients, and any sugars or preservatives added.
Store elderberry items as per the instructions on the label, generally in a cool and dry area.
Conclusion
In conclusion, elderberries might offer numerous health benefits, including immune boost, relief from cold and flu, skin health gains, neuroprotection, and metabolic advancements but we need more research to confirm their effectiveness in addressing these health issues.
Take precautions while consuming elderberries or their products due to possible risks. Always consult your healthcare provider before starting any elderberry supplements or products to ensure they’re safe and suitable for your specific needs.
Frequently Asked Questions (FAQs)
Is it okay to take elderberry every day?
Cooked elderberries and elderberry products are generally safe for daily use but always follow the dosage details given on the product label. Ask your healthcare provider if you have any concerns.
What are the potential side effects of elderberry?
Allergic reactions like hives, swelling, or trouble breathing can happen due to elderberries. Moreover, consuming raw elderberries can result in cyanide poisoning. Make sure elderberries are cooked well before consumption.
Can elderberry help prevent COVID-19?
No such evidence currently supports that elderberry can help prevent or treat COVID-19. Please stick to public health guidelines, like wearing masks, good hygiene, and getting vaccinated to protect yourself against COVID-19.
What happens if I take too many elderberries?
Taking excessive elderberries, especially raw berries or non-processed parts of the plant, can be risky. It can cause cyanide poisoning. Stick to the suggested dosage for elderberry products and consult your healthcare provider if you have any doubts.
Can elderberry improve energy levels?
Some anecdotal proof hints at elderberry enhancing energy levels due to its high antioxidant content and likely immune-boosting properties. However, more research is required to confirm any major impact on energy levels.
References:
Fooddata Central Search Results (no date) FoodData Central. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients (Accessed: 13 October 2023).
National Center for Biotechnology Information (NCBI). An evidence-based systematic review of elderberry and elderflower (Sambucus nigra) by the Natural Standard Research Collaboration [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24409980
PubMed. Anthocyanins: natural colorants with health-promoting properties [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/22129334
National Center for Biotechnology Information (NCBI). A Review of the Antiviral Properties of Black Elder (Sambucus nigra L.) Products [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/28198157
National Center for Biotechnology Information (NCBI). Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/15080016
National Center for Biotechnology Information (NCBI). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651
National Center for Biotechnology Information (NCBI). ROS function in redox signaling and oxidative stress [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24845678
National Center for Biotechnology Information (NCBI). Hyperglycemia-induced oxidative stress and its role in diabetes mellitus related cardiovascular diseases [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23448484
National Center for Biotechnology Information (NCBI). Antioxidants and prevention of chronic disease [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/15462130
National Center for Biotechnology Information (NCBI). Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/26270801
National Center for Biotechnology Information (NCBI). Characterization of anthocyanins and proanthocyanidins in some cultivars of Ribes, Aronia, and Sambucus and their antioxidant capacity [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/15612766
National Center for Biotechnology Information (NCBI). Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23953879
National Center for Biotechnology Information (NCBI). Effects of elderberry juice on fasting and postprandial serum lipids and low-density lipoprotein oxidation in healthy volunteers: a randomized, double-blind, placebo-controlled study [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/14749743
National Center for Biotechnology Information (NCBI). Anthocyanin-rich black elderberry extract improves markers of HDL function and reduces aortic cholesterol in hyperlipidemic mice [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25758596
National Center for Biotechnology Information (NCBI). Hyperuricemia, Cardiovascular Disease, and Hypertension [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4865070
National Center for Biotechnology Information (NCBI). A comparative evaluation of the anticancer properties of European and American elderberry fruits [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/17201636
PubMed. Assessment of extracts of Helichrysum arenarium, Crataegus monogyna, Sambucus nigra in photoprotective UVA and UVB; photostability in cosmetic emulsions [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/24007865
PubMed. Effect of extracts of Orthosiphon stamineus Benth, Hieracium pilosella L., Sambucus nigra L. and Arctostaphylos uva-ursi (L.) Spreng. in rats [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/10353162
National Center for Biotechnology Information (NCBI). Antidepressant activities of Sambucus ebulus and Sambucus nigra [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/25491608
PubMed. Potential Toxic Levels of Cyanide in Almonds (Prunus amygdalus), Apricot Kernels (Prunus armeniaca), and Almond Syrup [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/24171123
PubMed. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/15080016
National Center for Biotechnology Information (NCBI). Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056848
National Center for Biotechnology Information (NCBI). Anti-influenza virus effects of elderberry juice and its fractions [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/22972323
National Center for Biotechnology Information (NCBI). An observational study and quantification of the actives in a supplement with Sambucus nigra and Asparagus officinalis used for weight reduction [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/18350516
National Center for Biotechnology Information (NCBI). Echinacea and elderberry-should they be used against upper respiratory tract infections during pregnancy? [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/24624087
National Center for Biotechnology Information (NCBI). Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pubmed/23123794
PubMed. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/33827515
National Center for Biotechnology Information (NCBI). Sambucus Nigra Extracts–Natural Antioxidants and Antimicrobial Compounds [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156197
PubMed. The effect of Sambucol, a black elderberry-based, natural product, on the production of human cytokines: I. Inflammatory cytokines [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/11399518
PubMed. Vitamin C lowers blood pressure and alters vascular responsiveness in salt-induced hypertension [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/12564647
PubMed. Effect of vitamin C supplementations on iron deficiency anemia in Chinese children [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/1642785
National Center for Biotechnology Information (NCBI). Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits [Internet]. [cited 2023 Sep 19]. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902
PubMed. The Efficacy of Administering Fruit-Derived Polyphenols to Improve Health Biomarkers, Exercise Performance and Related Physiological Responses [Internet]. [cited 2023 Sep 19]. Available from:https://pubmed.ncbi.nlm.nih.gov/31591287
Comments