Elderberry is a dark purple berry from the European elder tree, long used in traditional folk medicine and now a popular modern supplement for immune support.
Packed with powerful antioxidants, it is most famous for its potential to shorten the duration and severity of cold and flu symptoms.
In fact, some clinical studies suggest it can reduce flu symptoms by up to four days.
But does this ancient remedy live up to its reputation?
This guide delves into the science behind elderberry, exploring its proven benefits, potential risks, and how it works.
We’ll cover everything from its potent antioxidant compounds to the crucial safety precautions you must know before using it.
Read on to discover if this flu-fighting supplement is the right addition to your wellness toolkit.
In This Article
What Exactly Is Elderberry?
At its core, elderberry refers to the fruit of the Sambucus tree.
While there are several varieties, the most common one used for health purposes is Sambucus nigra, also known as the European or black elderberry.
This plant has been a staple in traditional medicine for centuries, valued for more than just its berries.
A Brief History of a Folk Remedy
The use of elderberry dates back to ancient times. Hippocrates, the “father of medicine”, referred to the elder tree as his “medicine chest” around 400 BCE.
Historically, various parts of the plant were used for different ailments.
The flowers were used to reduce fever and inflammation, the bark as a diuretic and laxative, and the berries to combat infections, nerve pain, and headaches.
This long history in folk medicine across Europe, North America and Western Asia has laid the groundwork for modern scientific investigation into its health-promoting properties, particularly its role in fighting respiratory viruses.
From Tree to Supplement: The Elderberry Plant
The Sambucus nigra tree can grow up to 30 feet tall and is characterized by its clusters of small, fragrant, white flowers (elderflowers) and its bunches of dark purple-to-black berries.
The berries themselves are quite tart and must be cooked before consumption to be safe and palatable.
Uncooked berries, along with the leaves, bark, and roots of the elder plant, contain chemical compounds called cyanogenic glycosides.
If consumed raw, these compounds can release cyanide in the body, leading to nausea, vomiting and diarrhea.
Fortunately, cooking the berries deactivates these toxic substances, making them safe to eat.
How Does Elderberry Work to Support Immunity?
The immune-supporting effects of elderberry are not just folklore, they are rooted in the berry’s unique biochemical composition.
Scientists have identified several active compounds that contribute to its antiviral and anti-inflammatory properties.
The Power of Anthocyanins and Antioxidants
Elderberries are one of nature’s richest sources of antioxidants.
Their deep purple-black color comes from a class of flavonoids called anthocyanins.
These compounds are powerful antioxidants that help protect the body’s cells from damage caused by free radicals—unstable molecules that contribute to aging and chronic disease.
According to research, the antioxidant power of elderberry is significant.
A study published in Molecular and Cellular Biochemistry highlights that elderberry anthocyanins protect endothelial cells (the lining of blood vessels) from oxidative stress.
Beyond anthocyanins, elderberries are also packed with:
- Vitamin C: A crucial vitamin for a healthy immune system.
- Phenolic acids: Potent antioxidants that help reduce cellular damage.
- Flavonols: Such as quercetin and kaempferol, which have anti-inflammatory and antioxidant effects.
Antiviral Mechanisms: Blocking Virus Entry
Perhaps the most compelling evidence for elderberry’s use against colds and flu lies in its direct antiviral activity.
Research suggests that compounds in elderberry can help inhibit a virus’s ability to infect cells.
A 2019 study in the Journal of Functional Foods found that elderberry compounds could inhibit the influenza virus’s entry and replication in human cells. The extract was also shown to stimulate the immune response, encouraging healthy cells to better defend against the invading virus.
Specifically, the flavonoids in elderberry appear to bind to the hemagglutinin spikes on the surface of the influenza virus.
These spikes are what the virus uses to puncture and enter host cells.
By blocking these spikes, elderberry effectively neutralizes the virus before it can cause an infection, a mechanism detailed in a systematic review in the journal BMC Complementary Medicine and Therapies.
What Are the Proven Health Benefits of Elderberry?
While elderberry has been used for a wide range of ailments, modern research has focused primarily on a few key areas, with the most robust evidence centered on viral respiratory illnesses.
Reducing Cold and Flu Duration
The most well-supported benefit of elderberry is its ability to shorten the duration and lessen the severity of cold and flu symptoms. Several clinical trials have demonstrated this effect.
A landmark 2016 study published in Nutrients investigated the effects of elderberry on air travelers, a group prone to respiratory illnesses.
In this randomized, double-blind, placebo-controlled trial, 312 passengers took either an elderberry extract or a placebo before and during their trip.
The results were significant: the group taking elderberry who did catch a cold experienced a 2-day shorter duration of their illness and a noticeable reduction in symptom severity compared to the placebo group.
The chart below visualizes the substantial difference in illness duration found in key clinical trials, highlighting elderberry’s potential impact.
Supporting Heart and Metabolic Health
Emerging research suggests that the benefits of elderberry may extend to cardiovascular and metabolic health, although this evidence is less conclusive than its effects on the flu.
The high concentration of polyphenols in elderberries may help:
- Reduce Cholesterol: Some animal studies have found that elderberry extract can reduce levels of cholesterol in the liver and aorta. However, human studies have yielded mixed results.
- Improve Blood Sugar Control: Elderberry may help lower blood sugar levels by increasing insulin secretion. A 2025 study from Washington State University reported that elderberry juice improved blood glucose levels in participants.
- Lower Uric Acid: High levels of uric acid are linked to high blood pressure and heart problems. Elderberry may help reduce these levels, offering another potential benefit for heart health.
While promising, more large-scale human trials are needed to confirm these effects and establish clear recommendations.
Other Potential Benefits Under Investigation
Scientists are exploring other potential uses for elderberry, though the evidence remains preliminary:
- Anti-inflammatory Effects: The anthocyanins in elderberry have demonstrated anti-inflammatory properties in lab studies.
- Antibacterial Properties: Some research indicates elderberry extract can inhibit the growth of certain bacteria, including Helicobacter pylori.
- Skin Health: Due to its high antioxidant content, some topical products include elderberry extract for its potential to protect against UV radiation damage.
Are There Any Side Effects or Risks?
While commercially prepared elderberry supplements are generally considered safe for short-term use, it is crucial to be aware of the potential risks, especially concerning raw elderberry and certain populations.
The Danger of Uncooked Elderberries
The most significant risk associated with elderberry comes from consuming the raw, uncooked parts of the plant.
The leaves, stems, roots, and unripe berries contain cyanogenic glycosides and lectins.
When ingested, these substances can cause:
- Nausea and vomiting
- Diarrhea
- Stomach cramps
- In severe cases, more serious symptoms like dizziness and weakness
The National Center for Complementary and Integrative Health (NCCIH) explicitly warns that cooking the berries destroys these toxic compounds, rendering them safe.
Never consume raw elderberries or use other parts of the plant in homemade remedies without proper processing.
Potential Drug Interactions and Precautions
Because elderberry can stimulate the immune system, it may interact with certain medications.
Individuals taking immunosuppressants—drugs often prescribed for autoimmune conditions (like rheumatoid arthritis or lupus) or after an organ transplant—should avoid elderberry.
The supplement could potentially counteract the medication’s intended effect.
Additionally, due to its potential effects on blood sugar and its diuretic properties, people taking medications for diabetes or blood pressure should consult their healthcare provider before using elderberry supplements.
Who Should Avoid Elderberry?
Due to a lack of safety data, the following groups are typically advised to avoid elderberry supplements:
- Pregnant and breastfeeding women: There is insufficient research to confirm its safety for this group.
- Children and adolescents under 18: While some syrups are formulated for children, it’s essential to consult a pediatrician for appropriate dosage and safety.
- Individuals with autoimmune diseases: As mentioned, the immune-stimulating effects could potentially worsen conditions like multiple sclerosis, lupus or rheumatoid arthritis.
How Do I Choose and Use an Elderberry Supplement?
Navigating the supplement aisle can be overwhelming.
Elderberry products come in various forms, each with its own pros and cons.
Understanding these differences can help you make an informed choice.
Common Forms: Syrup, Gummies, Capsules and Teas
The most popular forms of elderberry supplements include syrup, gummies, capsules and teas. Here’s a quick comparison:
| Form | Pros | Cons | Best For |
|---|---|---|---|
| Syrup | Fast absorption; easy to adjust dosage; soothing for sore throats. | Often contains added sugars; shorter shelf life after opening. | Acute use during a cold or flu, and for children (in appropriate formulas). |
| Gummies | Palatable and easy to take; good for those who dislike pills. | High in sugar; dosage is fixed per gummy; may be less potent. | Daily maintenance for adults and children who are picky eaters. |
| Capsules | No sugar; precise, consistent dosage; convenient for travel. | Slower absorption than liquid; can be difficult for some to swallow. | Daily immune support and for those monitoring sugar intake. |
| Teas | Hydrating and soothing; often blended with other beneficial herbs. | Potency can vary greatly depending on brew time and preparation. | A warm, comforting way to get a mild dose of elderberry. |
What Is the Recommended Dosage?
There is no single standardized dose for elderberry, as it varies by product form and concentration.
However, clinical studies provide some guidance.
For treating cold and flu symptoms, a common dosage used in research is:
- Syrup: 1 tablespoon (15 mL) of a standardized extract taken four times a day, typically for 3-5 days.
- Capsules: 300 mg of extract taken three times a day.
For daily immune maintenance, dosages are generally lower.
Always follow the instructions on the product label or consult with a healthcare professional, especially when giving it to children. As WebMD notes, dosages can vary widely between brands.
Reading Labels: What to Look For
When purchasing an elderberry supplement, look for products that are:
- Standardized: A standardized extract ensures a consistent and potent amount of active compounds, like anthocyanins.
- From Sambucus nigra: This is the variety with the most research behind it.
- Third-Party Tested: Look for certifications from organizations like NSF, USP, or ConsumerLab, which verify product purity and potency.
- Low in Added Sugar: Especially for syrups and gummies, choose brands that use minimal sweeteners.
Frequently Asked Questions (FAQ)
1. Can I take elderberry every day?
Yes, many people take a lower dose of elderberry daily for general immune support, especially during cold and flu season. However, most studies focus on short-term use for acute illness. Consult a healthcare provider for long-term use.
2. Does elderberry prevent the flu?
The evidence is stronger for reducing the duration and severity of the flu rather than preventing it entirely. Some studies show a potential prophylactic effect, but more research is needed to confirm this.
3. Is homemade elderberry syrup safe?
Homemade syrup can be safe if made correctly. You must use cooked berries from the correct plant (Sambucus nigra) and ensure no leaves or stems are included. Raw berries are toxic and must be cooked thoroughly.
4. What does elderberry taste like?
Raw elderberries are tart, astringent, and slightly bitter. Cooked elderberries, especially when made into syrup with a sweetener, have a rich, tart, and fruity flavor, often compared to a mix of blackberry and grape.
5. Can elderberry cause a ‘cytokine storm’?
This is a common concern. A cytokine storm is an overreaction of the immune system. However, a 2021 systematic review found no evidence that elderberry overstimulates the immune system or causes this issue in the context of viral illnesses.
6. How quickly does elderberry work for a cold?
Studies suggest that when taken within the first 24-48 hours of symptoms, elderberry may begin to reduce symptom severity within 2 to 4 days, which is significantly faster than the typical 7-8 day recovery period.
7. Which form of elderberry is most effective?
Syrups and liquid extracts are thought to be absorbed more quickly. However, capsules with a standardized extract offer a more precise and consistent dose. The “best” form often depends on personal preference and the reason for use.
8. Can I get elderberry from food?
Yes, cooked elderberries can be used in jams, pies, and wines. However, to get a concentrated, therapeutic dose as used in clinical studies, a supplement is typically necessary.
The Bottom Line: Is Elderberry Worth It?
Elderberry has stood the test of time, evolving from a traditional folk remedy into a scientifically-backed supplement for immune health.
The evidence is particularly strong for its ability to reduce the duration and severity of cold and influenza symptoms, making it a valuable tool to have on hand during respiratory virus season.
Its power lies in a potent combination of antioxidants and antiviral compounds that can both support the immune system and directly inhibit viruses.
However, it is not a magic bullet. It is most effective when taken at the first sign of illness and should not replace proven preventative measures like vaccination and good hygiene.
When used correctly—choosing a high-quality, standardized product and respecting the crucial safety rule of never consuming it raw—elderberry is a generally safe and effective natural option for managing seasonal illnesses.
As with any supplement, consulting with a healthcare provider is the best way to ensure it’s the right choice for you.