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Wellness

Potential Health Benefits of Elderberry

By Maria Murphy RDN, LDN
Potential Health Benefits of Elderberry
Potential Health Benefits of Elderberry

Elderberry continues to gain popularity among those seeking to support their immune system, with hopes of fending off or minimizing the effects of the common cold or flu. In this article, we take a look at the history of the elderberry, along with the potential benefits of the elderberry and how it may support our health and wellness today with evidence-based science to support its efficacy.

What is Elderberry?

The Elderberry plant (Sambucus nigra) is grown on the European Elder tree. Elderberries are also found growing in North America and North Africa and for thousands of years, cultures cast their trust in this plant to provide healing and health-related benefits.1

Today we have examined the nutritional composition of the elderberry, and quite honestly, it has a pretty impressive nutritional profile. These dark purple berries are a good source of protein, unsaturated fatty acids, antioxidants, vitamins, minerals, and some fiber.2

The elderberry stands out from other foods because it is a rich source of phytochemicals such as flavanols, phenolic acids, proanthocyanidins, and anthocyanins.2

Use of Elderberry

Raw berries, the tree bark, and the leaves should never be eaten since they are poisonous. The use of elderberry in the dietary form and elderberry supplements are not recommended for children under the age of 18, or for pregnant and breastfeeding women. These populations should also be advised to stay clear of elderberry supplements since elderberry may be toxic for them.2

Generally speaking, it is also crucial to consult with your healthcare professional if you have any concerns or are taking any medications, since there are various elderberry dietary and supplement medication interactions.2

Potential Benefits of Elderberry

Rich In Phytonutrients

Phenolic compounds. The elderberry is rich in numerous phytonutrients or naturally occurring plant-based compounds that may provide potential health benefits. A specific group of phytonutrients in elderberries are phenolic compounds. The phenolic components of the elderberry provide the benefits of a potent antioxidant and function to support the protection of the cells from the bombardment of free radicals.

Anthocyanins and flavonols. Elderberries contain naturally occurring anthocyanins and flavanols. Anthocyanins are antioxidants found in red, blue, and purple-colored fruits and vegetables. These amazing anthocyanins also contribute to the pigmentation of these beautiful plants. Flavanols are part of the flavonoid family which are found in the elderberry and provide additional antioxidant support.

Interestingly the polyphenol content changes at different stages of the ripening of elderberries. In fact, the content of anthocyanins usually increases as berries ripen and the content of polyphenols and anthocyanins is also dependent on the growing season.2,3

The fruitful abundance of antioxidants in elderberries may also support our immunity, so let’s check it out.

May Support the Immune System

Many people reach for an elderberry supplement or even elderberry beverages in hopes of supporting their immune system, especially moving into the cold and flu season. Though we know that a healthy immune system requires more than a supplement to provide immune support, there are studies that share the elderberry’s composition provides immune system supporting properties. There are also some preliminary research that suggests elderberry may relieve symptoms of flu or other upper respiratory infections.4

A meta-analysis of elderberry clinical trials found that taking elderberry supplements significantly reduces upper respiratory infection symptoms.5

Keep It Simple

Before we put all of our trust in an elderberry supplement, assess other factors that may positively support your immune system like adequate sleep, regular physical activity, a nutrient-rich diet, adequate hydration, and limiting or avoiding the consumption of alcohol and avoidance of smoking tobacco or e-cigarettes.

Try adding a boost of some superfoods and ingredients like an organic elderberry drink or organic fresh pressed elderberry shot to your daily regimen. It’s so delicious and perfect to grab, shake and enjoy. Also look for one that is coupled with other immune-supporting ingredients like turmeric root, black pepper, and ginger root.

Take in the scenery and head outdoors. Connect with nature and each other! There’s nothing like a little laughter to raise your spirits and even boost your immune system.

Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.

References

  1. Daniel Powers. “5 Benefits of Elderberry: Dosage &Amp; Safety | the Botanical Institute.” The Botanical Institute, 7 Mar. 2023. https://botanicalinstitute.org/elderberry. Accessed September 6, 2024.
  2. Sidor, Andrzej, and Anna Gramza-Michałowska. “Advanced Research on the Antioxidant and Health Benefit of Elderberry (Sambucus Nigra) in Food – a Review.” Journal of Functional Foods, vol. 18, Aug. 2014, pp. 941–58. doi:10.1016/j.jff.2014.07.012.
  3. Osman, Ahmed G et al. “Elderberry Extracts: Characterization of the Polyphenolic Chemical Composition, Quality Consistency, Safety, Adulteration, and Attenuation of Oxidative Stress- and Inflammation-Induced Health Disorders.” Molecules (Basel, Switzerland) vol. 28,7 3148. 31 Mar. 2023. doi:10.3390/molecules28073148.
  4. “Elderberry: Usefulness and Safety.” NCCIH. https://www.nccih.nih.gov/health/elderberry. Accessed September 6, 2024.
  5. Hawkins, Jessie et al. “Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials.” Complementary therapies in medicine vol. 42 (2019): 361-365. doi:10.1016/j.ctim.2018.12.004.
Maria Murphy RDN LN
Maria Murphy RDN, LDN

Maria Murphy, RDN, LDN is a Registered and Licensed Dietitian-Nutritionist. She is an accomplished nutrition and healthcare leader with a proven history in the consumer and medical professional sectors. Maria is a graduate of Marywood University with a Bachelor degree in Nutrition and Dietetics.

As a Registered Dietitian, she has worked with a variety of populations from infancy through geriatrics. As a Health Coach, she has supported many individuals in their health journeys lending support to promote positive health behavior outcomes. Through education and empowering her clients in meeting their goals, she believes that true success lies within the individual who is the real change agent. She is also a nutrition content writer and has created programs and content for numerous health and nutrition brands.

Maria feels privileged to be part of a person’s health and wellness journey and seeing them succeed in life — after all, life is about caring and helping one another.