Elderberry

What it is

Elderberry is the dark fruit of Sambucus nigra, taken as a syrup, extract, or lozenge for colds and flu. It is rich in anthocyanin flavonoids that have antioxidant activity and, in laboratory studies, can bind influenza proteins and modulate inflammatory signaling. It is used to shorten the duration of upper respiratory infections.

Benefits

Meta-analyses of small RCTs suggest standardized elderberry extract or syrup can reduce the duration and severity of cold and flu symptoms when started early in illness. Studied regimens typically provide roughly 600-1,500 mg/day of extract, or a syrup taken several times daily.

When to take it

Begin at the first sign of cold or flu symptoms and take the labeled extract or syrup dose several times a day for a short course; use only commercially prepared, cooked products, never raw berries or plant parts.

Side effects

Properly prepared commercial extracts are well tolerated, but raw or unripe elderberries, leaves, and stems contain cyanogenic compounds that can cause nausea, vomiting, and diarrhea. Because elderberry can stimulate immune activity, people with autoimmune conditions or those on immunosuppressant drugs should use caution and consult a clinician.

Sources

• Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: a meta-analysis of RCTs - PubMed
• Elderberry supplementation reduces cold duration and symptoms in air-travellers: a randomized, double-blind placebo-controlled trial - PMC

Products containing Elderberry

No products in our database contain this ingredient yet.