Evidence Based
Amid the cold and flu season, it’s helpful to know about natural remedies. Vitamins like zinc[1] and vitamin C[2] have their place in helping to protect and support the immune system. However, natural foods and supplements, such as elderberries, can alleviate colds and flu.
Elderberry[3] is a dark purple berry that grows in shady, moist areas on various continents. Elderberry may improve the symptoms of the common cold or flu symptoms by strengthening the immune system but should be used with caution in patients suffering from COVID-19.
Using elderberry for flu may reduce the severity and length[4] of the flu and associated symptoms. Elderberry supplementation may also potentially aid in reducing the severity and length of influenza and the common cold with minimal side effects, particularly during air travel.[5]
Elderberry & Flu: Can The Former Treat The Latter?
Yes. Clinical studies show that influenza patients can reduce the duration[4] of the flu by taking elderberry. Common flu symptoms,[6] such as cough, nasal congestion, and sore throat can also be treated effectively with elderberry.
However, there is not sufficient evidence that elderberry can prevent the flu or related symptoms. Rather, it may help treat an existing flu.
Elderberry For Flu – Does It Work?
Elderberry is believed to improve immune support to help fight the flu and possibly reduce the duration[7] of symptoms, but it does not prevent respiratory illnesses. Recent studies have shown no difference[8] in the severity or duration of flu symptoms in patients given elderberry or a placebo.
Inhibits Pathogens
Anthocyanins,[7] a type of flavonoid in elderberries, reduces inflammation. These compounds inhibit pathogens[9] by blocking the flu virus from attaching to healthy cells, preventing infection. Additionally, elderberry may play a role in the interaction of the immune system with pathogens using peptic polysaccharides[10] found in the S. nigra fruit.
Reduce Symptoms Of Flu And Length Of Flu
Other studies show that elderberry is more effective[4] than placebo for shortening flu duration. Similarly, elderberries may reduce symptoms[6] and length[5] of the common cold; elderberries can soothe cough, congestion, and sore throats. Flu symptoms such as fever, body aches, and mucus discharge can also improve[4] by taking elderberry.
Stimulate The Immune System
Elderberry can stimulate immune system activity by increasing cytokines[11] — proteins that help immune cells communicate with each other. Studies demonstrate a positive correlation[7] between elderberries and cytokines. Not enough evidence supports theories that elderberries overstimulate the immune system and create a cytokine storm which would be important in treating patients for COVID-19.
Contain Antiviral Nutrients
Elderberry’s phytotherapeutic[12] and antiviral[9] properties may contribute to its effectiveness in treating flu. Its phytonutrients include potassium, phosphorus, calcium, magnesium, vitamin B2, vitamin B6, folic acid, and vitamin C. However, additional studies are needed[7] to yield more conclusive findings.
While elderberry is likely safe for most individuals, be aware of possible contraindications. It may not be a suitable replacement[8] for other flu or viral treatments such as Tamiflu.
Do Elderberries Offer Other Health Benefits?
Yes. Elderberry is found in the cold and flu aisle. Known for minimizing the effects of upper respiratory symptoms, elderberry has other uses in traditional medicine.
Treat Constipation
Elderberry can help alleviate constipation.[13] For good gut health, consider elderberry. Although safe for chronic constipation,[14] elderberry should be avoided when taking other laxatives.
If you develop diarrhea, your doctor can advise you on how to get rid of diarrhea — they may suggest a change in diet, a digestive supplement, or a gut health drink.
Reduce Inflammation One of the many benefits of berries, including elderberries, is that they are high in antioxidants.[15] Antioxidants are compounds that repair cell damage and reduce inflammation.[16] Reducing inflammation is the foundation of health[17] — managing diabetes, healing from cancer, and preventing neurological disorders all require reducing inflammation.
Enhance Exercise Performance
Black elderberry can also be taken proactively for good health. Elderberry is a rich source of polyphenols,[18] including flavonoids, vitamin C, and folate, which can improve exercise performance[19] by increasing blood flow, reducing blood pressure, and improving heart function. Better and more consistent workouts can improve various aspects of health and longevity.[20]
Low In Sugar
Elderberries are lower in sugar than some other fruits. Animal studies suggest that elderberries may not pose[21] the same health consequences as high-glycemic fruits. Consume elderberries to provide nutrients without excess sugar that can lead to weight gain.[22]
Precautions To Keep In Mind
Toxicity
Raw elderberries and other parts of the tree can be toxic.[23] Consuming large quantities of raw elderberry may cause serious illness.
Limitations
While elderberry can be beneficial for colds and flu, this does not include COVID-19.[23] Elderberry is also not a suitable replacement for a flu vaccine but can be taken safely in addition.[4]
Cooking And Dosage
Buying elderberry syrup from a pharmacy or cooking[4] elderberries yourself can remove the toxins. Adults can safely take[4] a maximum of 10-15 grams of elderberry three times per day. Always consult a doctor first or follow the dosing instructions on the label.
Products And Supplements
Exercise caution when purchasing elderberry supplements. Dietary supplements[24] are not FDA-approved for the treatment or prevention of illness. Although supplements may be effective, they lack regulation standards for safety and efficacy.
Elderberry supplements are found in many forms: gummies, syrups, combination herbal supplements, lozenges, tinctures, and teas. Consuming elderberry as food can also take many forms: cooked berries, syrups, jams, sauces, and wines.
Pregnant And Breastfeeding Women
The is no research on elderberry[25] effects on pregnant and breastfeeding women. If pregnant or breastfeeding, elderberry may not be suitable for you.
Ask your doctor if elderberry is right for you. They may recommend that you consume elderberry as food or take an elderberry supplement. If elderberry or elderberry supplements are not right for you, your doctor may suggest other fruit and vegetable supplements with similar health benefits.
Conclusion
At the correct dosage, elderberry is a safe and natural remedy to treat colds and flu. While studies[7] are uncertain if elderberry can prevent[7] the flu, sufficient evidence suggests that it can lessen the duration of the flu and reduce flu symptoms. Specifically, the elderberry group reported significantly better symptom[6] outcomes than the placebo.
Additionally, elderberry contains antioxidants that may improve exercise performance, reduced inflammation, and constipation. While elderberry is generally safe for most individuals, it should not be taken without the approval of a qualified medical professional.
Frequently Asked Questions
Yes. Elderberry can reduce the duration and severity of colds.
Yes. Elderberry may help lessen the intensity and length of symptoms and may help the cold or flu virus pass quickly.
Yes. Studies suggest that cold and flu symptoms such as mucus discharge, cough, fever, and body aches can be reduced by taking elderberry extra
The effects of elderberry fruit on pregnant and breastfeeding women are not known.
Elderberry is likely safe to consume if you are taking other medications or supplements. However, you should always consult your doctor to ensure there are no contraindications.
