Feeling under the weather and looking for a natural cold remedy? Maybe you've heard about elderberry juice — a sweet, tangy drink that's been used for centuries in folk medicine to fight colds, flu and other ailments.
Fans say it's packed with antioxidants and immune-boosting powers, but what's the real deal with this trendy berry? Is it legit or just another health fad? Here, we dive into elderberry juice benefits, risks and the best ways to sip safely.
What Is Elderberry?
Elderberry is the fruit of the Sambucus tree and has been a staple in folk medicine for centuries, often used to treat colds, flu and infections, says registered dietitian Leslie Langevin, RD, CD, author of The Anti-Inflammatory Kitchen Cookbook.
Today, it's most commonly found in elderberry juice or syrup, offering a concentrated source of antioxidants. You can also find it in jams. However, raw elderberries, along with their seeds, leaves and stems, can be toxic, Langevin says. Always cook elderberries before eating them or making syrup.
Health Benefits of Elderberry
Elderberry has been a go-to remedy for centuries, and there are some promising health perks to consider. That said, there's limited research into how much of a difference this tiny berry will make in your overall health.
1. High in Antioxidants
Elderberry is rich in antioxidants like anthocyanins, quercetin and vitamin C, Langevin says, and it contains more anthocyanins in particular than other fruits, according to a March 2023 article in Molecules.
These compounds fight free radicals in the body, protecting cells from damage that can potentially contribute to a number of diseases. Think of antioxidants as your body's cleanup crew, preventing oxidative stress and supporting overall health.
2. Supports Immune Health
Elderberries provide natural support to your immune system, largely due to their high vitamin C content. Vitamin C helps repair tissue, fights free radicals, promotes healthy aging and strengthens your immune defenses, according to the Academy of Nutrition and Dietetics.
However, cooking elderberries, which is necessary for safety, can lower their vitamin C levels, so keep that in mind when trying the syrups or juices, Langevin says. You may already be getting plenty from other foods high in vitamin C.
3. Linked to Improved Cold Symptoms
Elderberry is famous for its role in managing cold and flu symptoms. It's been tied with easing fever, muscle aches, cough and other symptoms while shortening the duration of illness, Langevin says.
For instance, a July 2020 review in Advances in Traditional Medicine points out elderberry extract improved flu symptoms and reduced the duration of sickness in four preliminary studies but suggests more research is needed.
4. Supports Heart Health
Elderberry's flavonoids, plant-based compounds that have antioxidant and anti-inflammatory properties, are linked to a lower risk of heart disease, Langevin says. Some studies also tie elderberry to lower uric acid levels, which can benefit blood pressure and vascular health, according to an October 2015 review in the Journal of Functional Foods.
However, not all research agrees: Some studies show no significant heart health benefits, Langevin says. More research is needed to confirm elderberry's cardiovascular effects, she adds.
5. Anti-Inflammatory Properties
Elderberry's antioxidants, especially anthocyanins, have anti-inflammatory benefits, Langevin says. They may reduce cytokines — molecules that contribute to inflammation — and oxidative stress, she says.
While some lab studies suggest elderberry can calm inflammation in cells, such as an August 2022 study in Food Chemistry: X, other research indicates it may stimulate cytokines during infections, Langevin adds. In other words, the jury's still out about elderberry's potential for reducing inflammation and how big of an effect you'd really see.
6. May Aid in Weight Management
Elderberry juice could support weight management and metabolic health. A very small October 2024 study in Nutrients found drinking 12 ounces of elderberry juice daily led to improvements in gut health, blood sugar levels and fat burning. The study's authors attributed these benefits to elderberry's high anthocyanin content, but more research is needed to compare these effects to other more tried-and-true weight-loss strategies.
7. High Fiber Content
Raw elderberries are naturally high in fiber, which supports digestion. However, because elderberries are eaten in cooked forms like syrups or juices for safety reasons, much of the fiber is lost during preparation, Langevin says.
Health Risks of Elderberry
Elderberry juice can be a healthy addition to many diets if prepared correctly. However, you should be cautious, per Langevin, if you:
- Are pregnant or breastfeeding: Elderberry juice isn't recommended due to a lack of research on its safety for these folks.
- Have an autoimmune disease: Elderberry may stimulate the immune system, so consult your doctor before trying it.
- Take specific medications: If you use diuretics, diabetes medications, immune-suppressing drugs or laxatives, elderberry's properties may interfere with your treatment. Always check with your doctor before adding elderberry or any other natural remedies to your routine.
Warning
Raw elderberries are toxic to everyone. Always cook the berries before eating them or using them in syrup.
How to Add Elderberry to Your Diet
Elderberry is versatile and delicious when used safely, especially during cold and flu season. If you're going for juice, ensure it's properly cooked and free of toxic parts like seeds, stems and leaves. To minimize risk, Langevin recommends opting for pre-made, store-bought options.
Here are some other tasty ways to enjoy elderberry, per Langevin:
- Elderberry syrup or lozenges: Great for short-term use when fighting a cold or flu.
- Elderberry jam, jelly or syrup: Try it on pancakes or toast or mixed into yogurt for a sweet and antioxidant-packed treat.
The Bottom Line
Elderberry is rich in antioxidants like flavonoids and anthocyanins, and it may help you get over a cold or the flu in the short-term. But its long-term effects aren't well-researched, so it's best to discuss elderberry with your doctor before trying it and treat it as a temporary wellness tool rather than a daily staple, Langevin says.
For everyday antioxidants, turn to options like blueberries, blackberries and other dark purple produce, which are excellent sources of anthocyanins without the risks associated with elderberry, Langevin says. But when used wisely, elderberry can likely be a sweet, safe boost to your health journey.
References:
- Advances in Traditional Medicine: “Sambucus nigra (black elder) as alternative treatment for cold and flu”
- Academy of Nutrition and Dietetics: “How Vitamin C Supports a Healthy Immune System”
- Journal of Functional Foods: “Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review”
- Journal of Nutrition: “Cardiovascular disease risk biomarkers and liver and kidney function are not altered in postmenopausal women after ingesting an elderberry extract rich in anthocyanins for 12 weeks”
- Nutrients: “ A One-Week Elderberry Juice Intervention Augments the Fecal Microbiota and Suggests Improvement in Glucose Tolerance and Fat Oxidation in a Randomized Controlled Trial”
- Molecules: "Elderberry Extracts: Characterization of the Polyphenolic Chemical Composition, Quality Consistency, Safety, Adulteration, and Attenuation of Oxidative Stress- and Inflammation-Induced Health Disorders"
- Food Chemistry: X: "Elderberry (Sambucus nigra L.) extracts promote anti-inflammatory and cellular antioxidant activity"
- Advanced Biomedical Research: "The Pros and Cons of Using Elderberry (Sambucus nigra) for Prevention and Treatment of COVID-19"
Important Notice: This article was originally published at www.livestrong.com by Jaime Osnato where all credits are due.
Disclaimer
The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Veripeudic.com. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Veripeudic.com are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Veripeudic.com in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Veripeudic.com or others appearing and are protected under the first amendment.
Veripeudic.com promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.
Veripeudic.com does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Veripeudic.com does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.
To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Veripeudic.com hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.
