European Black Elderberry Fruit Extract
Also known as: European Black Elderberry, Black Elder, Sambucus nigra
Overview
European Black Elderberry (*Sambucus nigra*) is a plant native to Europe and North Africa, recognized for its berries, which are rich in anthocyanins and other phenolic compounds. Traditionally, it has been utilized to alleviate symptoms of colds, flu, and upper respiratory infections. The fruit is characterized by its high concentrations of antioxidants and antiviral agents. Current research shows moderate maturity regarding its health benefits, supported by various clinical trials and meta-analyses indicating potential effectiveness primarily in fighting viral infections. Despite some promising evidence, more extensive studies are essential to wholly establish its efficacy and safety across various health conditions.
Benefits
European Black Elderberry has been shown to provide several benefits, particularly in reducing upper respiratory symptoms, as evidenced by a meta-analysis indicating significant reduction in both duration and severity. Specifically, elderberry supplementation is linked to shortened symptom duration in individuals with viral infections. In vitro research indicates its potential for antiviral activity against pathogens such as the influenza virus and SARS-CoV-2; however, there is a lack of extensive human studies to confirm these outcomes. Additionally, its potential antioxidant and anti-inflammatory effects could also benefit individuals, although further research is needed to substantiate these claims fully.
How it works
The primary mechanism of action for European Black Elderberry is its antiviral properties, likely through the inhibition of viral replication, targeting viral proteases, and enhancing immune responses. Specifically, compounds such as anthocyanins and flavonoids contribute to this activity. The interaction with immune and respiratory systems helps lower inflammation and viral loads. Despite the generally low bioavailability of anthocyanins, they can exert local effects in the gut and respiratory tract, potentially enhancing their efficacy when taken as an extract.
Side effects
European Black Elderberry is generally regarded as safe when consumed in appropriate amounts. The most common side effects include mild gastrointestinal upset, such as nausea and diarrhea, occurring in more than 5% of users. Uncommon adverse effects (1-5%) may include rare allergic reactions. It’s crucial to note that unripe or raw elderberries contain cyanogenic glycosides, which can lead to cyanide toxicity, a rare but serious condition. Drug interactions may occur, particularly with diabetes medications due to potential blood sugar-lowering effects. Pregnant or breastfeeding women are advised to consult healthcare providers before use.
Dosage
The minimum effective dose of European Black Elderberry extract is typically around 500-1000 mg daily, with optimal dosages ranging from 500 to 2000 mg, depending on the condition being addressed. While definitive maximum safe doses are not well established, it is not commonly recommended to exceed 2000 mg per day. For best results, elderberry should be taken at the onset of respiratory symptoms. Liquid extracts may offer higher bioavailability compared to capsules, and taking the extract with food may further enhance absorption.
FAQs
How long does it take to see benefits?
Benefits are typically observed within a few days of starting supplementation.
Is it safe for pregnant women?
It's advised for pregnant women to consult a healthcare provider before using elderberry.
When should I take elderberry?
Elderberry is best taken at the onset of symptoms for maximal benefit.
What results can I expect?
You can expect a reduction in the duration and severity of upper respiratory symptoms.
Is elderberry a cure for COVID-19?
Elderberry is not a cure but may help alleviate symptoms of viral infections.
Research Sources
- https://www.mdpi.com/1661-3821/3/1/7 – This systematic review evaluates the effectiveness of elderberry against influenza and other respiratory viruses, finding promising results in clinical trials indicating its potential to reduce symptom severity and duration.
- https://pubmed.ncbi.nlm.nih.gov/30670267/ – A meta-analysis demonstrating that black elderberry supplementation significantly alleviates upper respiratory symptoms, confirming its clinical relevance with a large effect size.
- https://www.mdpi.com/2227-9717/10/11/2288 – This study indicates elderberry's inhibitory effects on bacterial pathogens and influenza viruses, supporting its traditional use in respiratory health.
- https://www.researchgate.net/publication/259696401_An_Evidence-Based_Systematic_Review_of_Elderberry_and_Elderflower_Sambucus_nigra_by_the_Natural_Standard_Research_Collaboration – An evidence-based review detailing the health benefits of elderberry and elderflower, focusing on its antiviral properties and historical uses in traditional medicine.
- https://www.tandfonline.com/doi/full/10.1080/09540105.2021.1978941 – This review outlines the antiviral efficacy of elderberry extracts against various respiratory viruses, advocating for more research into its effectiveness in humans and its clinical applications.
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