Takeaways
- Elderberry contains potent antioxidants and vitamins
- May help boost immune function and fight colds/flu
- Offers potential benefits for heart and skin health
- Available in various forms like syrup, tea, and supplements
- Generally safe but some precautions needed
- Used traditionally and now studied in modern research
What is Sambucus Nigra?
Elderberry, or Sambucus nigra, is a shrub or small tree that grows dark purple berries in clusters.[1] These plants are commonly found in temperate areas of Europe and North America.[2]
For centuries, people have utilized elderberry in both food and medicine. The berries, flowers, and other parts of the plant have various purposes. Traditionally, elderberry was valued for its ability to treat common illnesses like colds and flu.[3]
Elderberry remains a popular choice for natural health today. It is considered a nutritious food source and a potential natural remedy. Modern scientific research is exploring the reasons for elderberry’s health benefits.
Nutritional Profile
Elderberries are nutrient-rich, containing vitamins, minerals, and beneficial plant compounds. This combination of nutrients supports the idea that elderberries are a healthy food.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 36 mg |
| Vitamin A | 600 IU |
| Potassium | 280 mg |
| Calcium | 38 mg |
| Iron | 1.6 mg |
| Fiber | 7 g |
Elderberries are especially high in vitamin C, surpassing many other berries.[4] They also provide a good source of dietary fiber. This combination contributes to overall health in multiple ways.
Elderberries have more vitamin C than blueberries and more antioxidants than cranberries.[5] Each berry offers unique nutritional advantages, contributing to a balanced and healthy diet.
Health Benefits
Immune System Support
Elderberry may help strengthen your immune system. Studies suggest that it can help the body fight off viral infections, potentially preventing or shortening the duration of colds and flu.[6]
The immune-boosting properties of elderberry are likely due to its nutrients. Vitamin C and antioxidants are essential for immune system function, and elderberry contains both in high amounts.
Elderberry may support your immune system in these ways:
- Increases production of immune cells
- Reduces inflammation
- Blocks viruses from entering cells
Antioxidant Properties
Elderberries are rich in antioxidants, which protect cells from damage. Flavonoids, particularly anthocyanins, are the primary antioxidants found in elderberries.[7]
Antioxidants neutralize harmful molecules called free radicals. An excess of free radicals can cause oxidative stress, which damages cells and is linked to many health issues.
By fighting oxidative stress, the antioxidants in elderberry may:
- Slow signs of aging
- Reduce risk of chronic diseases
- Support overall health and well-being
Heart Health
Elderberry shows potential for improving heart health. It may help lower cholesterol levels and reduce blood pressure, potentially decreasing the risk of heart disease.
The antioxidants in elderberry may help prevent the oxidation of cholesterol, a process that contributes to the buildup of plaque in arteries.
Elderberry’s benefits for heart health may be due to the following:
- Reduce inflammation in blood vessels
- Improve blood sugar control
- Lower bad cholesterol levels
- Increase good cholesterol levels
Skin Health
Elderberry may promote healthy skin. The nutrients and antioxidants in elderberries may help with skin health, potentially leading to a clearer and more youthful appearance.
Vitamins A and C in elderberries help with collagen production, which keeps skin firm and elastic.[8] The antioxidants also offer protection against sun damage.
Elderberry may help with the following skin concerns:
- Reduce appearance of wrinkles
- Soothe inflammation from acne
- Even out skin tone
- Boost skin’s natural glow
Forms and Preparations
Fresh Berries
Fresh elderberries provide a direct way to experience their benefits. They have a tart, slightly sweet taste and can be used in recipes for pies, jams, and sauces.
Raw, unripe elderberries are toxic and must be cooked before eating.[9] Cooking elderberries eliminates the harmful compounds, making them safe to consume.[10]
Elderberry Syrup
Elderberry syrup is a popular way to consume the berries, especially during cold and flu season. The syrup concentrates the beneficial nutrients of elderberries into a convenient liquid form.
To use elderberry syrup:
- Take 1-2 teaspoons daily for prevention
- Increase dosage when feeling under the weather
- Add to tea or drizzle over yogurt for flavor
Dried Berries and Tea
Dried elderberries are a convenient option for making tea and other preparations. They can be stored longer than fresh berries, allowing for year-round use.
To make elderberry tea:
- Add 1-2 tablespoons dried berries to a cup
- Pour boiling water over berries
- Steep for 10-15 minutes
- Strain and enjoy, adding honey if desired
Supplements
Elderberry supplements are available in various forms such as capsules, gummies, and liquid extracts. These products offer a standardized dose of elderberry’s beneficial compounds.
Different supplement types work better for specific needs:
| Form | Best For | Convenience |
|---|---|---|
| Capsules | Daily use | High |
| Gummies | Kids or pill-averse | Medium |
| Liquid | Quick absorption | Low |
When choosing supplements, select brands that have been tested by third-party labs.[11] This ensures product safety and effectiveness.
Possible Side Effects and Precautions
Although elderberry provides health benefits, it can cause side effects in some individuals, mainly digestive upset. Nausea, vomiting, or diarrhea may occur.[12]
Certain individuals should avoid elderberry products:
- Pregnant or breastfeeding women
- People with autoimmune disorders
- Those taking diabetes medications
Take the following precautions when using elderberry:
- Never eat raw or unripe berries
- Stick to recommended doses
- Consult a doctor if you have health conditions
Elderberry in Traditional Medicine
European Traditions
In Europe, people have used elderberry for many centuries. Traditional folk medicine used elderberry to treat various conditions, ranging from toothaches to serious diseases.[13]
Traditional uses of elderberry in Europe include:
- Easing cold and flu symptoms
- Reducing fever
- Soothing sore throats
- Clearing congestion
Traditional healers made elderberry into syrups, wines, and tinctures. They also used the flowers in teas and ointments. Every part of the plant was used for different healing purposes.
Native American Practices
Native American tribes also recognized the value of elderberry.[14] They used it for both medicinal purposes and in their daily lives. Different tribes had unique methods for preparing and using the plant.
Common ways Native Americans used elderberry included:
- Treating infections and fever
- Making dyes for baskets and clothes
- Crafting instruments like flutes
- Performing spiritual ceremonies
Some Native American tribes considered elderberry sacred, believing it had the ability to ward off negative spirits.[15] This spiritual importance added to its significance in their cultures.
Modern Research on Elderberry
Scientists are now studying the effects of elderberry through laboratory and clinical trials. The goal is to confirm traditional uses and find new applications for elderberry. Early results are promising in several areas.
Studies are focused on elderberry’s ability to help with colds and flu. One study showed a reduction of flu symptoms by 4 days compared to a placebo.[16] Another showed a reduction in cold symptoms in air travelers.[17]
Other areas of research into elderberry include:
- Elderberry’s effect on heart health markers
- Its potential as an anti-cancer agent
- Uses in diabetes management
Further research is still needed, despite the positive findings. Many studies have small sample sizes or lack proper controls.[18] Larger, long-term studies will provide clearer evidence of elderberry’s benefits.
Elderberry in the Kitchen
Culinary Uses
Elderberry provides a unique flavor to many dishes. Its combination of tartness and sweetness works well in both sweet and savory recipes. Cooking unlocks the full culinary potential of elderberries.
Common foods that feature elderberry include:
- Jams and jellies
- Pies and cobblers
- Syrups for pancakes or cocktails
- Wine and liqueurs
Elderberry pairs well with fruits such as apples and pears, and can also complement game meats in savory dishes. Creative cooks are always finding new uses for elderberries.
DIY Elderberry Recipes
Making elderberry products at home lets you choose your own ingredients and is more cost-effective than purchasing them ready-made. Here’s a simple syrup recipe you can try:
- Combine 2 cups dried elderberries with 4 cups water
- Bring to a boil, then simmer for 30 minutes
- Mash berries and strain liquid
- Add 1 cup honey and stir until dissolved
- Store in the fridge for up to 3 months
This syrup can be used as a health tonic or flavoring. Drizzle it over desserts, or mix it into drinks for added flavor and potential benefits.
Sustainability and Harvesting
Sustainable harvesting helps protect wild elderberry populations.[19] This ensures that future generations can benefit from the plant, while also producing high-quality berries.
Tips for sustainable elderberry foraging:
- Take only what you need
- Leave plenty for wildlife
- Avoid damaging the plant
- Check local regulations
Commercial farming of elderberries is becoming increasingly common. Farmers plant rows of elderberry shrubs like other berry crops. This creates a steady supply without harming wild populations.
If you find elderberries in the wild, be careful to identify the plant correctly. Elderberry has look-alikes that are toxic.[20] When unsure, consult an expert before harvesting.
Elderberry vs. Other Berries
Elderberry is unique among berries for its nutrient profile, offering distinct advantages over other common fruits. Here’s a comparison:
| Nutrient | Elderberry | Blueberry | Strawberry |
|---|---|---|---|
| Vitamin C | High | Medium | High |
| Antioxidants | Very High | High | Medium |
| Fiber | High | Medium | Low |
| Calories | Low | Low | Low |
Elderberry is particularly notable for its high antioxidant content. It surpasses most other berries in its ability to fight oxidative stress.[21]
Each berry type provides unique benefits. For example, blueberries benefit brain health, while strawberries offer folate.[22] Including a variety of berries in your diet offers the most diverse range of health benefits.
Elderberry’s unique compounds give it specific antiviral properties not found in most other fruits.[23] This is especially valuable during cold and flu season.
FAQ
What is Sambucus nigra?
Are elderberries safe to eat raw?
How does elderberry support the immune system?
Can elderberry help with colds and flu?
What are the side effects of elderberry?
How do I choose a good elderberry supplement?
Can I grow elderberry at home?
Is elderberry safe for children?
This is a basic botanical description of the plant.
Elderberry thrives in temperate climates, making these regions its primary habitats.
Traditional use of elderberry for treating respiratory ailments is well-documented across cultures.
Elderberries are a good source of vitamin C, but the specific amount varies between species. They do not surpass all other berries in Vitamin C content.
Antioxidant levels and vitamin C content can vary, but generally, elderberries have higher amounts than blueberries and cranberries.
Several studies have shown elderberry’s potential to reduce cold and flu symptoms and duration. However, further studies are needed to confirm results.
Source: “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections” https://pubmed.ncbi.nlm.nih.gov/15080016/
Anthocyanins are a type of flavonoid known for their antioxidant properties and are abundant in elderberries.
Vitamin C is known for its role in collagen production, and vitamin A is important for skin health; these are found in elderberries.
The toxins in raw elderberries can cause nausea, vomiting, and diarrhea, cooking deactivates the toxins.
Heat breaks down the toxic compounds, primarily cyanogenic glycosides, rendering the berries safe to eat.
Third-party testing helps verify that supplements contain the stated ingredients in the correct amounts and are free of contaminants.
Digestive issues like nausea, vomiting, or diarrhea are the most commonly reported side effects of elderberry consumption.
Elderberry has a long history of use in traditional medicine for various conditions, from minor ailments to more serious diseases
Multiple tribes across North America have a history of using elderberry for various purposes
The spiritual importance of elderberry among some tribes highlights its cultural significance.
This is based on a specific study that tested the efficacy of elderberry extract on flu symptom duration.
Source: “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections” https://pubmed.ncbi.nlm.nih.gov/15080016/
This is a result from a randomized, double-blind, placebo-controlled clinical trial investigating the effectiveness of elderberry for air travelers.
Source: “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial” https://pubmed.ncbi.nlm.nih.gov/27023596/
The limitations in existing research makes it difficult to draw definitive conclusions.
Sustainable harvesting methods help ensure long-term availability and avoid over-exploitation.
It is critical to properly identify elderberries to avoid consuming harmful look-alike plants.
Elderberry is known to have very high antioxidant properties due to its concentration of anthocyanins.
A variety of berries is beneficial as each berry contributes specific nutrients.
Studies have shown elderberry’s unique antiviral properties but more research is needed to understand the underlying mechanism.
This is the scientific nomenclature for black elderberry.
Uncooked elderberries contain compounds that can cause digestive distress. Cooking renders them safe.
Vitamin C and antioxidants contribute to immune support, and there is evidence suggesting that elderberry has antiviral effects.
Evidence suggests elderberry may reduce the duration and severity of cold and flu, more research is needed to validate claims.
These effects are usually mild and temporary, but can be a side effect for some.
These factors help ensure safety and potency of the product.
Elderberry shrubs need specific growing conditions to thrive. Full sun and well-drained soil are required.
Consulting with a pediatrician is essential before introducing new supplements to children, especially young ones.
