SupplementsHerbs & MushroomsElderberry
Elderberry
Sambucus nigra, fruit and flower
A dark purple berry folk medicine has long turned to for colds, and one you should never eat raw.
- Builds up
- Doesn't build up
- In your body
- About 2 hours
- Per 1 capsule
- 2 ingredients
- 30-day supply
- $7.80One capsule a day, plus packing and delivery
What is elderberry?
Elderberry is the fruit of the black elder, a small tree that grows across Europe, North America and parts of Africa and Asia. Its deep color comes from anthocyanins, the same family of plant pigments found in blueberries.
Ours combines 375 mg of elderberry fruit with 100 mg of elderflower in each capsule.
It's had quite a run. Sales in the US more than doubled soon after the COVID-19 pandemic began, but it's been used for colds and flu far longer than that.
What it does
- Immune systemSupports the normal activity of your immune system.
- Seasonal wellnessTraditionally used during cold and flu season.
- AntioxidantProvides plant compounds with antioxidant activity.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
What people take it for
Early daysHow long a cold lastsSmall studies found shorter, milder colds, but the evidence is uncertain.
Early daysThe fluA few small studies found a shorter flu. It's not a replacement for a flu shot or seeing your doctor.
MixedNot catching a coldProbably doesn't stop you from catching one. Among 312 air travelers, slightly fewer got sick, but that could easily be chance.
How long it takes
Its pigments come and go within hours, so nothing piles up in your blood. Studies gave it for short stretches, from 2 to 16 days, around a cold or flu.
- About 2 hoursHalf of the pigments have already left your blood
- 2 to 16 daysHow long most cold and flu studies lasted
- Beyond thatThere's little research on long-term daily use
How long it stays in your body
In one study, half of the anthocyanins had left the blood in about 2 to 2.5 hours. Within 7 hours, less than half a percent had reached the urine intact.
What's in a capsule
One capsule holds 375 mg of elderberry fruit and 100 mg of elderflower. Most research used concentrated extracts, not the plain fruit, so you can't compare the two directly. Ours lists fruit and flower on the label.
Why raw elderberries make you sick
The plant comes with a warning label of its own. The bark, leaves, seeds and raw or unripe berries contain a substance your body can turn into cyanide, which can cause nausea, vomiting and diarrhea. Heat destroys it, so cooked berries and properly processed products don't carry the same risk, and the flowers and ripe fruit appear safe. Either way, leave the bush in the park alone.
The plant's proteins are interesting too. Elder contains unusual ones that researchers think help defend it from insects and viruses. Lab work suggested elderberry might block viruses from attaching to cells and may also stimulate immune cells, and that's what started the excitement. Lab results don't always carry over to people, of course.
During the pandemic, people worried it might send the immune system into overdrive. A 2021 review found no evidence that it does, though it also found very little evidence on the question either way. Quality can vary too: some elderberry products on the market have been found diluted, or bulked up with cheaper black rice extract.
What it interacts with
- ImmunosuppressantsBecause it may stimulate the immune system, it could make these medicines work less well.
- Diabetes medicines, including insulinIt might affect how your body handles sugar and insulin, so experts advise caution.
- Medicines in generalVery little is known about elderberry and specific medicines. If you take anything regularly, check with your doctor or pharmacist first.
Goes well with
Side effects
- There isn't much research on side effects from properly processed elderberry.
- Raw or unripe berries, leaves or stems can cause nausea, vomiting and severe diarrhea.
Check first if
- Pregnancy: experts advise against it, because its safety isn't known.
- Breastfeeding: little is known, so check with your doctor.
- Diabetes: use it with care, and talk to your doctor if you use insulin or other medicines.
- Autoimmune conditions or a transplant: ask first, since it might stimulate your immune system.
- Never eat raw berries, leaves, stems or bark.
The blood tests that go with it
- Fasting glucoseExperts urge care with diabetes, because it might change how you handle sugar.
- HbA1cYour blood sugar over about three months, a good longer view.
- Fasting insulinIt might change how your body handles insulin.
- hs-CRPA marker of inflammation. Elderberry had some effect on inflammatory signals in small studies.
- White blood cellsYour immune cell count, a good thing to read if you get sick often.
Work it out
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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Questions
What is elderberry good for?
Mostly colds and flu. Small studies found shorter and milder ones, though the evidence is uncertain.
How long does elderberry take to work?
Studies gave it for 2 to 16 days around an illness. In one, travelers on it were sick for fewer days in total: 57 days across the whole group, against 117 for those on a dummy capsule.
What are the side effects of elderberry?
Not much is reported from properly processed products. Raw berries and other parts of the plant are a different story, and can cause vomiting and severe diarrhea.
Who should not take elderberry?
Experts advise against it in pregnancy. Talk to your doctor first if you're breastfeeding, have diabetes or take immune-suppressing medicines.
Can I take elderberry every day?
Most studies only lasted a couple of weeks, so we don't know much about taking it long term. It's worth checking with your doctor if you plan to take it for months.
Does elderberry prevent colds?
Probably not. Evidence suggests it doesn't lower your chance of catching one, though it may make one shorter and milder.
Is elderberry good for COVID?
There's no good evidence that it helps, and no clinical trials have been completed. US regulators have acted against companies making that claim.
Does elderberry overstimulate the immune system?
A 2021 review found no evidence of that, but very little research has looked at it, so nobody can say for sure.
Can you eat raw elderberries?
No. Raw and unripe berries, along with the leaves, stems and bark, can make you very sick. Cooking destroys the toxin.
Is elderberry safe for kids?
We didn't find enough research in children to say. Ask your pediatrician.
Sources
- NIH National Center for Complementary and Integrative Health. Elderberry.
- NIH Office of Dietary Supplements. Dietary supplements in the time of COVID-19: fact sheet for health professionals.
- Wieland LS et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther, 2021.
- Hawkins J et al. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med, 2019.
- Tiralongo E et al. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 2016.
- Frank T et al. Absorption and excretion of elderberry (Sambucus nigra L.) anthocyanins in healthy humans. Methods Find Exp Clin Pharmacol, 2007.
- Tejero J et al. Elderberries: a source of ribosome-inactivating proteins with lectin activity. Molecules, 2015.
Written by LifeFrom from these sources, and not yet reviewed by a clinician. Talk to your doctor before starting a supplement.
