Elderberry refers to the fruit of the Sambucus tree, primarily Sambucus nigra, which is commonly used for its medicinal and culinary properties. The small, dark purple berries grow in clusters and are rich in antioxidants, vitamins (especially vitamin C), and flavonoids.
USES OF ELDERBERRY:
Immune Support – Elderberry is often used in syrups, gummies, and teas to help boost the immune system and potentially shorten the duration of colds and flu.
Culinary Uses – The berries are used in jams, jellies, wines, and desserts.
Medicinal Benefits – It has been traditionally used to reduce inflammation, support heart health, and as a remedy for respiratory infections.
⚠️ Caution: Raw elderberries, leaves, and stems contain cyanogenic glycosides, which can be toxic if consumed in large amounts. Cooking or processing neutralizes these compounds.
ELDERBERRY HAS BECOME VERY POPULAR, ESPECIALLY IN SUPPLEMENTS, TEAS, AND SYRUPS! HERE’S A BREAKDOWN OF ITS POTENTIAL HEALTH BENEFITS:
Immune System Support
Elderberry is rich in antioxidants, including flavonoids like quercetin and anthocyanins, which help strengthen the immune system.
Some studies suggest it may reduce the severity and duration of colds and flu, though more research is needed.
Cold & Flu Relief
Studies indicate that elderberry extract may help reduce flu symptoms faster than a placebo, likely due to its antiviral properties.
It may help relieve nasal congestion, cough, and fever by reducing inflammation.
Anti-Inflammatory & Antioxidant Properties
The high levels of polyphenols and vitamin C in elderberries may help combat oxidative stress, reducing chronic inflammation and lowering disease risk.
Heart Health & Circulation
Elderberry may help lower blood pressure and improve blood vessel function due to its flavonoids and potassium content.
Some research suggests it may help reduce cholesterol levels and improve circulation.
Blood Sugar Regulation
Elderberries contain compounds that may support insulin sensitivity, potentially benefiting people with type 2 diabetes.
However, more human studies are needed to confirm this effect.
Gut Health & Digestion
Elderberry has natural prebiotic properties, which may help support gut bacteria and digestion.
It has also been traditionally used as a mild laxative to relieve constipation.
Skin Health & Anti-Aging
The high antioxidant content in elderberries may help protect the skin from UV damage and premature aging.
It has also been used in some skincare products for its anti-inflammatory effects.
Respiratory Health
Elderberry has been traditionally used for asthma, bronchitis, and other respiratory conditions due to its ability to help clear mucus and reduce inflammation.
Potential Anti-Cancer Properties (Limited Evidence)
Some lab studies suggest elderberry extracts have anti-cancer properties, though human studies are lacking.
Caution & Side Effects
Raw elderberries, leaves, and stems contain cyanogenic glycosides, which can be toxic—cooking or processing neutralizes these compounds.
Some people may experience digestive upset or allergic reactions.
If you take medications (especially for diabetes, blood pressure, or immune conditions), consult a doctor before using elderberry.
Elderberry is definitely trendy now, but it’s also been used for centuries in herbal medicine.
ELDERBERRY HAS BEEN USED AS AN HERBAL MEDICINE FOR THOUSANDS OF YEARS, DATING BACK TO ANCIENT CIVILIZATIONS. ITS ORIGINS IN MEDICINAL USE SPAN ACROSS EUROPE, ASIA, AND NORTH AMERICA. HERE’S A HISTORICAL BREAKDOWN OF HOW DIFFERENT CULTURES USED ELDERBERRY:
ANCIENT EGYPT (AROUND 1500 BCE)
The Egyptians used elderberry for skin care, burns, and infections.
They valued it for its beautifying and healing properties.
ANCIENT GREECE & ROME (400 BCE – 100 CE)
Hippocrates, the “Father of Medicine,” called elderberry his “medicine chest” because of its wide range of healing properties.
Dioscorides, a Roman physician, recommended elderberry for inflammation, colds, and wound healing.
EUROPEAN HERBAL MEDICINE (MEDIEVAL & RENAISSANCE PERIODS)
Elderberry was a staple in folk medicine across Europe.
It was commonly used for treating fevers, flu, respiratory issues, and infections.
Monks and herbalists in the Middle Ages prepared elderberry syrups and tinctures.
NATIVE AMERICAN MEDICINE
Indigenous tribes in North America used elderberry for fevers, colds, rheumatism, and infections.
Some tribes made elderberry tea for treating coughs and lung conditions.
The plant was also used topically for wounds and swelling.
TRADITIONAL CHINESE MEDICINE (TCM)
In TCM, elderberry was used to expel toxins, reduce swelling, and treat joint pain.
It was considered a remedy for dampness-related illnesses, which often included colds and arthritis.
19TH & 20TH CENTURY EUROPEAN AND AMERICAN HERBALISM
Elderberry continued to be a household remedy, especially in rural communities.
It was widely used in syrups, tinctures, and teas for cold and flu relief.
During the 1918 Spanish Flu pandemic, elderberry was reportedly used as a natural treatment.
MODERN-DAY USE
Today, elderberry is found in supplements, syrups, gummies, and teas.
Some scientific studies support its immune-boosting and antiviral properties, but more research is needed.
It remains one of the most popular natural cold and flu remedies worldwide.
WHILE ELDERBERRY IS GENERALLY SAFE FOR MANY PEOPLE, THERE ARE CERTAIN INDIVIDUALS WHO SHOULD AVOID IT OR USE IT WITH CAUTION:
PEOPLE WITH AUTOIMMUNE DISEASES
Elderberry can stimulate the immune system, which may worsen conditions like:
Lupus
Rheumatoid arthritis
Multiple sclerosis (MS)
Hashimoto’s thyroiditis
If you have an autoimmune condition, consult a doctor before using elderberry.
INDIVIDUALS ON IMMUNOSUPPRESSANT MEDICATIONS
Since elderberry may enhance immune activity, it could interfere with medications that suppress the immune system, such as those taken for:
Organ transplants
Autoimmune disorders
Certain cancer treatments
PEOPLE TAKING CERTAIN MEDICATIONS
Elderberry may interact with:
Diabetes medications – It may lower blood sugar levels, increasing the risk of hypoglycemia.
Blood pressure medications – It might further lower blood pressure, potentially causing dizziness or fainting.
Diuretics (water pills) – Elderberry has mild diuretic effects and may enhance the effect of these drugs, leading to dehydration.
Steroids or anti-inflammatory drugs – Since elderberry can affect inflammation, it may interact with corticosteroids.
PREGNANT & BREASTFEEDING WOMEN
There is limited research on elderberry’s safety during pregnancy and breastfeeding.
Out of caution, many health professionals recommend avoiding it during these times.
Children Under 1 Year Old
Some elderberry products, especially homemade syrups, contain honey, which should not be given to infants due to the risk of botulism.
There is also limited research on elderberry’s safety for very young children.
PEOPLE WITH ALLERGIES TO ELDERBERRY OR RELATED PLANTS
If you are allergic to elderberry, honeysuckle, or other plants in the Adoxaceae family, you should avoid it.
Some people may experience rash, itching, or difficulty breathing after consuming elderberry.
Anyone Consuming Raw Elderberries
Raw elderberries, leaves, and stems contain cyanogenic glycosides, which can release cyanide in the body.
This can cause nausea, vomiting, diarrhea, dizziness, and even toxicity in large amounts. Always cook or properly process elderberries before consuming them.
IF YOU HAVE ANY MEDICAL CONDITIONS, TAKE MEDICATIONS, OR ARE PREGNANT/BREASTFEEDING, IT’S BEST TO CHECK WITH YOUR HEALTHCARE PROVIDER BEFORE TAKING ELDERBERRY.
For most healthy individuals, properly prepared elderberry products (like syrups, teas, and supplements) are generally safe in moderate amounts. But because it can affect the immune system, blood sugar, and blood pressure, it’s important to be cautious if you have underlying health concerns.
ELDERBERRY IS AVAILABLE IN MANY FORMS, AND PEOPLE CONSUME IT IN DIFFERENT WAYS DEPENDING ON THEIR PREFERENCE AND HEALTH GOALS. HERE ARE THE MOST POPULAR WAYS PEOPLE TAKE ELDERBERRY:
Elderberry Syrup (Most Common)
One of the most popular ways to consume elderberry.
Made by simmering elderberries with water, honey, and sometimes spices like cinnamon and ginger.
Often taken by the spoonful daily for immune support or as a natural cold/flu remedy.
Elderberry Gummies
Convenient, tasty, and popular for both adults and kids.
Typically contain elderberry extract, vitamin C, and zinc for immune support.
Easy to take daily, like a vitamin.
Elderberry Tea
Made by steeping dried elderberries in hot water.
Sometimes blended with other herbs like echinacea, ginger, or hibiscus for added benefits.
Popular for soothing colds, coughs, and sore throats.
Elderberry Capsules & Tablets
A concentrated form of elderberry extract.
Ideal for people who want the benefits of elderberry without the taste or added sugars.
Often combined with zinc, vitamin C, or echinacea.
Elderberry Tinctures (Liquid Extracts)
A highly concentrated alcohol-based extract of elderberry.
Can be added to water, juice, or taken directly under the tongue.
Absorbs quickly and is popular among herbalists.
Elderberry Jam & Jelly
A delicious way to enjoy elderberry!
Often spread on toast, added to yogurt, or used in desserts.
Still provides some antioxidants but is higher in sugar.
Elderberry Wine & Cordials
Fermented elderberries are used to make wines and liqueurs.
More for enjoyment than medicinal use, but still contains antioxidants.
Elderberry Powder
A dried, ground form of elderberry that can be added to smoothies, oatmeal, or baked goods.
A great option for customizing dosages.
Elderberry Lozenges
Helps with sore throats and cold symptoms.
Often combined with honey, zinc, or vitamin C.
ELDERBERRY CAN GENERALLY BE TAKEN DAILY IN MODERATE AMOUNTS FOR SHORT-TERM USE, BUT LONG-TERM DAILY USE IS LESS WELL-STUDIED. HERE’S WHAT TO CONSIDER:
SHORT-TERM USE (SAFE FOR MOST PEOPLE)
Many people take elderberry daily during cold and flu season to boost immunity.
Studies suggest it may help reduce the severity and duration of colds and flu.
Taking it for a few weeks to a few months is generally considered safe.
LONG-TERM USE (LIMITED RESEARCH)
There isn’t enough research on long-term daily use of elderberry.
Since it stimulates the immune system, some experts recommend taking breaks to avoid overactivation of the immune response.
Herbalists often suggest cycling elderberry, such as:
Taking it for a few weeks, then pausing for a week or two.
Using it only when needed (e.g., when feeling sick or during flu season).
POTENTIAL CONCERNS WITH LONG-TERM USE
Autoimmune System Stimulation
Elderberry boosts the immune system, which may not be ideal for those with autoimmune conditions.
Unknown Long-Term Effects
No major studies have tested elderberry’s safety over years of daily use.
Potential for Reduced Effectiveness
Some herbalists believe the body may adapt to continuous use, reducing its immune-boosting benefits over time.
BEST APPROACH
If you’re generally healthy, taking elderberry in moderate doses seasonally or when needed is likely fine. But if you’re considering long-term daily use, it’s best to:
✔ Consult your doctor, especially if you have an underlying condition.
✔ Cycle your intake (e.g., take breaks instead of daily use year-round).
✔ Monitor how your body responds over time.
Elderberry (Sambucus nigra) has a long and fascinating history, both as a natural remedy and a cultural symbol. While we’ve covered its health benefits and forms, there are many other intriguing aspects of this powerful berry. For instance, elderberries have been used for thousands of years in traditional medicine across Europe, North America, and parts of Asia. Ancient Egyptians reportedly used elderberry for skin health and wound healing, while Native American tribes brewed it into teas to treat fevers, infections, and digestive issues.
In European folklore, the elder tree was considered sacred, often associated with protection, magic, and even spirits—some people believed that cutting down an elder tree without permission from the spirit world could bring misfortune.
One lesser-known fact about elderberries is their exceptional antioxidant content. Elderberries contain anthocyanins, the pigments responsible for their deep purple color, which have been linked to anti-inflammatory and antiviral properties. In fact, elderberries have been found to have a higher antioxidant capacity than blueberries, cranberries, and blackberries, making them a powerhouse for combating oxidative stress and aging.
Additionally, some research suggests elderberry extract might help reduce inflammation and improve heart health, potentially lowering cholesterol levels and blood pressure. While more studies are needed, this highlights its potential beyond just immune support.
Another interesting aspect is elderberry’s role in the food and beverage industry. While raw elderberries are toxic due to naturally occurring cyanogenic glycosides, cooking them makes them safe to eat. This has led to elderberry being used not just in syrups and teas but also in jams, wines, liqueurs, and even baked goods.
Some craft breweries and distilleries have begun incorporating elderberries into beers and cocktails, giving them a unique tart, earthy flavor. Even in modern times, elderberry continues to evolve in its uses, blending traditional herbal wisdom with contemporary culinary trends.
Finally, elderberry’s connection to scientific research and viral infections has gained attention in recent years. Some studies suggest that elderberry extract can help block viral replication, particularly in influenza strains, which has made it a popular choice for natural flu relief. However, while early research is promising, experts caution that more clinical trials are needed to confirm its effectiveness against other respiratory infections, including COVID-19. Despite this, the demand for elderberry supplements has skyrocketed in recent years, showing how deeply people value natural immune boosters.
Elderberry could be a great addition to your well-being routine, especially for immune support, antioxidant benefits, and potential heart health advantages. If you have a focus on vitality, natural health, and staying active, elderberry might complement your approach—especially when used seasonally or as needed rather than continuously.
If you’re mindful about supplements and holistic health, elderberry fits well alongside things like Lion’s Mane, cordyceps, and anti-inflammatory foods. Plus, its history in traditional medicine and modern research makes it a solid choice for natural wellness. If you decide to try it, choosing a high-quality syrup, tea, or supplement from a reputable source is key.
YOU CAN FIND MORE DETAILED INFORMATION ABOUT ELDERBERRY FROM A VARIETY OF REPUTABLE SOURCES, DEPENDING ON WHAT ASPECT YOU’RE MOST INTERESTED IN:
For Scientific Research & Health Benefits:
- National Institutes of Health (NIH) – https://www.ncbi.nlm.nih.gov/ (Search “elderberry” for clinical studies)
- National Center for Complementary and Integrative Health (NCCIH) – https://www.nccih.nih.gov/ (Covers herbal medicine safety and effectiveness)
- PubMed – https://pubmed.ncbi.nlm.nih.gov/ (Research database with elderberry studies)
For Herbal & Traditional Medicine Perspectives:
- American Botanical Council – https://www.herbalgram.org/
- Herb Society of America – https://www.herbsociety.org/
- Dr. Andrew Weil’s Website – https://www.drweil.com/ (Covers integrative medicine and elderberry use)
For Safe Use & Supplement Quality:
- U.S. Food & Drug Administration (FDA) – https://www.fda.gov/ (For supplement regulations)
- ConsumerLab – https://www.consumerlab.com/ (Independent testing of supplements)
- USP Verified Supplements – https://www.quality-supplements.org/
If you want practical guides on how to use elderberry, books on herbal medicine or sites like Mountain Rose Herbs and The Herbal Academy can offer DIY recipes and traditional uses.