We all know elderflower and have all tried refreshing elderflower cordial. Still, with cold and flu season there, I keep hearing about elderberry and its benefits, especially helping the immune system fight colds.
Because of its dark purple color, it is clear that this berry has a large amount of polyphenols, but is it as good as a blueberry? Are there any studies proving the benefits and whether consuming the berry or its supplements daily is safe? Let’s find out.
What is Elderberry?
The elderberry tree, known as Sambucus, is a shrub or small tree that belongs to the Adoxaceae family. It is growing in regions across Europe, North America, and Asia. The elderberry tree is known for small, white flowers, called elderflowers, which bloom in late spring to early summer, followed by dark purple or black berries in the fall. Elderberries have been known for centuries for their medicinal properties, and they are rich in antioxidants, vitamins, and immune-boosting compounds; I will break them down in more detail later.
Elderberries are used to make syrups, teas, jams, and wines, although the raw berries, leaves, and stems can be toxic if not prepared properly. In addition to its health benefits, people also love the elderberry tree for its beauty and its role in supporting wildlife, as it provides food and habitat for birds and pollinators; therefore, it is popular in farms and gardens.
Elderberry Nutrition Facts
Here’s a detailed table of the micronutrients in 100 grams of raw elderberries:
| Vitamin C | 36 mg | 40% | Antioxidant, supports immune system |
| Vitamin A | 30 µg | 3% | Eye health, immune function |
| Vitamin B6 | 0.23 mg | 13% | Metabolism, brain health |
| Folate (B9) | 6 µg | 2% | DNA synthesis and repair |
| Potassium | 280 mg | 8% | Heart health, muscle function |
| Calcium | 38 mg | 3% | Bone health |
| Iron | 1.6 mg | 9% | Oxygen transport in blood |
| Magnesium | 5 mg | 1% | Energy production, nerve function |
| Phosphorus | 39 mg | 4% | Bone health, energy production |
| Zinc | 0.11 mg | 1% | Immune function, wound healing |
Elderberries contain various bioactive compounds, including polyphenols, terpenoids, and other plant-based compounds. Below is a detailed breakdown of these compounds, their properties, and their health functions:
| Anthocyanins | - Cyanidin-3-glucoside - Cyanidin-3-sambubioside | - Provide the deep purple color. - Powerful antioxidants that reduce oxidative stress. - Have anti-inflammatory and antiviral properties. |
| Flavonols | - Quercetin - Kaempferol - Isorhamnetin | - Act as anti-inflammatory and antioxidant agents. - Quercetin supports immune function and reduces inflammation. |
| Phenolic Acids | - Chlorogenic acid - Caffeic acid - Ferulic acid | - Neutralize free radicals (antioxidant). - Protect heart health and reduce inflammation. |
| Flavanols | - Catechins | - Support cardiovascular health. - Improve blood vessel function. |
| Proanthocyanidins | Polymers of flavanols | - Strong antioxidant properties. - Support gut health as prebiotics. |
| Triterpenoids | Oleanolic acid | - Provide anti-inflammatory and antiviral effects. - Support liver health. |
| Tannins | Hydrolyzable tannins | - Have astringent and antimicrobial properties. - Aid gut health. |
| Rutin (Flavonoid) | Rutin | - Strengthens blood vessels and capillaries. - Acts as an antioxidant. |
Proven benefits of Elderberry
Elderberries are known for many health benefits, especially in treating and preventing viral respiratory illnesses, but evidence supporting these benefits is mixed, so let’s have a look at the claims:
Respiratory Health:
some studies suggest that elderberry could be an alternative to antibiotics for upper respiratory illnesses and reduce the duration and severity of cold and flu symptoms.(2) (3)(4)
Antioxidant and Anti-inflammatory Properties:
Elderberry is loaded with polyphenols ( listed in the table above)—especially anthocyanins—that give it powerful antioxidant and anti-inflammatory properties.(2)(3)
Chronic Disease Prevention:
Elderberry has shown promise for anticancer, antidiabetic, cardiovascular, and neuroprotective effects in both laboratory and animal studies. However, evidence from clinical trials is still very limited(2)(4)(6)
Cognitive and Metabolic Health:
Drinking elderberry juice daily might help boost brain function, improve mental flexibility, and reduce low-grade inflammation for people with mild cognitive issues. (5)
Immune-Boosting:
Elderberry is a natural powerhouse that supports your immune system. It helps your body produce essential signals that kick your defenses into action, making fighting off colds and other illnesses easier. It also boosts special immune cells that train your body to respond to threats more effectively. (6)(8)
Cosmetic Applications:
Elderberry has the potential as a natural alternative to synthetic ingredients in cosmetics, offering protection against DNA damage while promoting anti-aging and skin health. (7)
Now that we know the benefits let’s check out the best elderberry products. Please note that I never choose supplements by taste but only by the quality of the ingredients.
This post contains affiliate links, and I may earn a small commission if you buy through them at no extra cost. This research takes a lot of time, and I appreciate your support 🫶.
The Best Elderberry Gummies
Gummies are not my preferred way to consume any superfood, but they are getting increasingly popular, so my challenge was to find ones with the least unnecessary ingredients. So many Elderberry gummies are on the market; most contain ingredients like tapioca syrup and cane sugar. The list presented below has no artificial sweeteners or sugar added. Finding elderberry gummies with no sugar or artificial sweeteners took me a long time, but here is the list:
Gaia Herbs Black Elderberry Extra Strength Gummies (40 or 80 Gummies)
Made with Certified Organic Black Elderberries. Sweetened with juice concentrate, not sugar or syrups.
MyKind Organics, Elderberry, Immune Gummy, 120 Vegan Gummy Drops, Garden of Life
Sweetened with juice concentrate, not sugar or syrups. A few ingredients are unnecessary, but at least they are organic, and these elderberry gummies are with organic ingredients.
New Chapter, Organic Elderberry Whole-Food Gummies, 60 Vegan Gummies
Made with real fruit and no sugar. They are the cleanest and with the least number of ingredient elderberry gummies I could find.
The best Elderberry Liquid drops
Taking supplements in a liquid drop form is my preferred option. Liquid is easier for our bodies to absorb, and there is less need to add bounding and bulking ingredients.
HERB PHARM Organic Black Elderberry Glycerite, 1 FZ/30ml
Three ingredients: Certified Organic elderberry glycerite with no added flavors, colors, or preservatives.
Elderlane Elderberry Drops
Three ingredients: Organic European elder (Sambucas nigra) fruit extract, vegetable glycerin, and distilled water.
The Best Elderberry Capsules and powder
Pure Co Organic Elderberry Extract 10:1
PURE POTENT POWER 10:1 EXTRACT: With 5,000mg of fresh Black Elderberries in each capsule manufactured in the USA. The only thing that makes me not love this product is the organic rice extract blend added to the capsule to make it look fuller.
Complete Natural Organic Elderberry Capsules – Organic, Dried, & Pure Elderberry Sambucus 570 mg
Made with pure, certified organic ingredients, each capsule is packed with powerful antioxidants for total body support. No filler ingredients and suitable for kids.
MRM Nutrition Organic Elderberry Fruit Powder, 4 oz (113 g)
You should opt for powder if you would instead consume your elderberries in smoothies. This Immune Superberry Organic Non-GMO powder only has one ingredient – elderberry.
The Best Elderberry Tea
If you opt for Elderberry tea, choose loose tea or tea bags labeled plastic-free, compostable, or biodegradable. Even ‘silk’ tea bags contain plastic and are not made from real silk.
Here are some good options for organic, plastic-free elderberry tea:
A quick note: make sure you wash your elderberries before you make tea or syrup.
Positively Botanicals Organic Elderberry – Loose Leaf Botanical, 1 lb bag
Steep 205 degrees 5-7 min, serving size 6g. this organic tea is Fruity and Sweet and perfect for cold and flu season.
Piping Rock Organic Elderberries 1 lb Whole European Berries
Steep 205 degrees 5-7 min, serving size 6g. this organic tea is Fruity and Sweet and perfect for cold and flu season.
Reishi Tea and Botanics Elderberry Healer
This blend infuses elderberry tea, organic ginger, licorice root, and juicy hibiscus. It is a beautiful botanical blend that’s both rich and soothing.
The Best Way To Consume Elderberries
The best way to consume elderberries is your preferred way. If you like to drink tea, have some in your cupboard ready to boost your immune system during the cold and flu season. You can also buy powdered elderberries and sprinkle them in your smoothies or breakfast porridge.
If you prefer taking it in a supplement form, choose options with no unnecessary ingredients like sugar, syrups, preservatives, flavors, and added colors. Opt for organic options with a minimum of 300mg elderberry in one serving.
In a nutshell, try to consume elderberry in the most natural form for the most potency.
Potential Risks of Elderberry
Elderberry is generally considered safe when consumed as a supplement. However, raw elderberries, leaves, and stems contain cyanogenic glycosides, which can release cyanide and be toxic.(9) Proper processing, such as cooking or drying, significantly reduces these compounds. Follow preparation instructions and use reputable supplement brands to avoid side effects like an upset stomach.
Additionally, while some have raised concerns that elderberry might overstimulate the immune system, there is currently no scientific evidence to support this claim(10).
As with any supplement, it’s best to consult a healthcare professional with specific health concerns or conditions.
Have you tried Elderberry to boost your immune system during the cold season? Leave a comment about your experience.
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns.
References
- Wieland, L., Piechotta, V., Feinberg, T., Ludeman, E., Hutton, B., Kanji, S., Seely, D., & Garritty, C. (2021). Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complementary Medicine and Therapies, 21. https://doi.org/10.1186/s12906-021-03283-5.
- Liu, D., He, X., Wu, D., Li, H., Feng, Y., Zou, L., & Gan, R. (2022). Elderberry (Sambucus nigra L.): Bioactive Compounds, Health Functions, and Applications.. Journal of agricultural and food chemistry. https://doi.org/10.1021/acs.jafc.2c00010.
- Hawkins, J., Baker, C., Cherry, L., & Dunne, E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials.. Complementary therapies in medicine, 42, 361-365 . https://doi.org/10.1016/j.ctim.2018.12.004.
- Curtis, A., Musich, M., Costa, A., Gonzales, J., Gonzales, H., Ferguson, B., Kille, B., Thomas, A., Wei, X., Liu, P., Greenlief, C., Shenker, J., & Beversdorf, D. (2024). Feasibility and Preliminary Efficacy of American Elderberry Juice for Improving Cognition and Inflammation in Patients with Mild Cognitive Impairment. International Journal of Molecular Sciences, 25. https://doi.org/10.3390/ijms25084352.
- Sidor, A., & Gramza-Michałowska, A. (2015). Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food – a review. Journal of Functional Foods, 18, 941-958. https://doi.org/10.1016/J.JFF.2014.07.012.
- Gonçalves, S., Peixoto, F., Da Silveria, T., Barros, L., & Gaivão, I. (2024). Antigenotoxic and cosmetic potential of elderberry (Sambucus nigra) extract: protection against oxidative DNA damage.. Food & function. https://doi.org/10.1039/d4fo03217a.
- Barak, V., Halperin, T., & Kalickman, I. (2001). The effect of Sambucol, a black elderberry-based, natural product, on the production of human cytokines: I. Inflammatory cytokines.. European cytokine network, 12 2, 290-6 .
- Senica, M., Stampar, F., Veberič, R., & Mikulič-Petkovšek, M., 2016. Processed elderberry (Sambucus nigra L.) products: A beneficial or harmful food alternative?. Lwt – Food Science and Technology, 72, pp. 182-188. https://doi.org/10.1016/J.LWT.2016.04.056.
- Wieland, L., Piechotta, V., Feinberg, T., Ludeman, E., Hutton, B., Kanji, S., Seely, D., & Garritty, C., 2021. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complementary Medicine and Therapies, 21. https://doi.org/10.1186/s12906-021-03283-5.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist writing from personal experience of perimenopause. She covers midlife health, hormone-supportive nutrition, and non-toxic living with a research-driven approach, helping women over 40 feel informed, strong, and healthy.
