Elderberries, found in dietary supplements, also have some intriguing health benefits to their name.
The need-to-knows:
What are elderberries?
Dark purple and grape-like in appearance, elderberries have been used in traditional medicine for centuries.
Some of these antioxidant compounds (known as anthocyanins1) are what give elderberries their signature dark violet color.
Again,you wouldn’t want to eat elderberries straight off the vine2.
In their raw form, they’re technicallyeek!poisonous, containing cyanide.
Eating the berries fresh can cause GI disruption like vomiting, diarrhea, and nausea.
These commercially available products don’t contain cyanide.
Take note when shopping: Elderberries can go by various names, including elderflower,Sambucus, andSambucus nigra.
Summary
Benefits
They may treat upper respiratory infections.
One meta-analysis, for example, found that supplementing with elderberry productssignificantly reduced upper respiratory symptoms3.
And a large2021 systematic review4concluded that elderberry might be a safe option for treating viral respiratory illness.
They may help tame inflammation.
Good news: Elderberry could help tone down the inflammation dial.
As forvitamin C, you could see a number of benefits from boosting your intake.
“Vitamin C may also help the body absorb iron,depending on the source of iron.
You may experiencesupported eye health7when consuming adequate vitamin C too.”
They may have anti-cancer activity.
All that inflammation-busting could be also a boon for cancer risk.
Still, more clinical research is needed to determine how powerful these effects might be in humans.
They may benefit heart health.
Heart-healthy eating plans like the DASH andMediterranean dietsare often high in berries.
So it stands to reason that elderberries might promote heart health too.
(The endothelium is the interior surface of blood vessels.)
It’ll take more human studies to see whether these benefits translate to fewer heart attacks, though.
It could help lower blood sugar in people with diabetes.
Snag some elderberry syrup, powder, juices, or jam, then get cracking!
These unpleasant aftereffects can include nausea or diarrhea.
Others with certain health conditions should consult with a doctor before grabbing a bottle.
FAQ
Is it OK to take elderberry every day?
According to Manaker, taking elderberry supplements every day is safe for most people.
Who should not take elderberry?
Elderberry supplements aren’t for everyone.
