Elderberry has a long history as a traditional remedy for various ailments. For centuries, cultures have used its berries and flowers, particularly for addressing symptoms associated with colds and influenza. Many believe elderberry can offer support during periods of seasonal illness.
Elderberry’s Key Components
Elderberry fruits contain several active compounds. These include anthocyanins, flavonoids, and phenolic acids. Anthocyanins are pigments responsible for the dark purple color of elderberries and function as antioxidants, also possessing anti-inflammatory effects. They are considered the most abundant phenolic compounds in ripe elderberry fruits.
Flavonoids, such as quercetin, kaempferol, and isorhamnetin, are also present and act as antioxidants, helping to reduce oxidative stress within the body. Phenolic acids contribute to the plant’s antioxidant capacity. These various compounds collectively provide elderberry with recognized antiviral, antibacterial, and antioxidant characteristics.
Research on Cold Symptoms
Research suggests that elderberry may help reduce the duration and intensity of cold and flu symptoms. One study from 2004, involving individuals with influenza, indicated that those who consumed elderberry syrup experienced symptom improvement within 2 to 4 days, while a control group took 7 to 8 days.
A 2016 trial found that elderberry extract shortened cold duration by approximately two days and lessened symptom severity. A 2019 meta-analysis also found elderberry supplementation reduces upper respiratory symptoms linked to colds and flu. Elderberry extracts may work by inhibiting viral replication, potentially by blocking viruses from attaching to and entering host cells. It might also influence immune responses by affecting cytokine production.
While these findings are promising, it is important to note that much of the existing research has focused on commercial elderberry products, with less data available on homemade preparations. Studies are often limited by small sample sizes, highlighting the need for more extensive, high-quality human trials to definitively confirm efficacy and safety. Elderberry appears to affect the duration and severity of illness rather than preventing infection entirely.
Safe Consumption Guidelines
Proper preparation of elderberry is important, as raw berries, leaves, bark, and seeds contain cyanogenic glycosides that can cause nausea, vomiting, or diarrhea. Commercial elderberry products and cooked berries are processed to remove these compounds. For elderberry tea, simmer about two tablespoons of dried elderberries in two cups of water for 15 to 20 minutes, then strain the mixture before consumption.
Dosage for commercial elderberry products varies. The safety of elderberry has not been extensively evaluated for all populations. It is not recommended for children younger than five, or for pregnant and breastfeeding individuals, due to insufficient safety data.
Individuals with autoimmune conditions like multiple sclerosis or lupus should avoid elderberry, as it might stimulate the immune system and worsen symptoms. Elderberry can also interact with certain medications, including immunosuppressants, some chemotherapy drugs, diuretics, and laxatives. Elderberry extract is likely safe for up to 12 weeks, but its long-term safety is not fully established. Always consult a healthcare professional before incorporating elderberry into your routine, especially if you have existing health conditions or are taking other medications.