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Also known as: Sambucus nigra, Sambucus canadensis, Elderberry, Black Elderberry, American Elderberry

Overview

Elderberry, derived from the *Sambucus* genus, is a botanical supplement known for its antioxidant, anti-inflammatory, and immunomodulatory properties. Predominantly found in Europe and North America, it is rich in polyphenols, including anthocyanins and flavonols. Traditionally, elderberry has been used to treat infections and ophthalmological issues. Modern applications focus on preventing and treating cold and flu symptoms, supporting cardiovascular health, and providing antioxidant supplementation. Research suggests that elderberry can reduce the severity and duration of upper respiratory symptoms. It is available in various forms, including extracts, capsules, and juices, ensuring it is made from ripe and processed berries to avoid toxicity. While research is ongoing, elderberry shows promise as a natural remedy for immune support and overall well-being.

Benefits

Elderberry supplementation has demonstrated significant benefits, particularly in reducing the severity and duration of upper respiratory symptoms. A meta-analysis of randomized controlled trials indicated a large mean effect size in alleviating these symptoms. Clinical trials have also shown that elderberry can mitigate cold and flu symptoms when taken in doses ranging from 175-600 mg/day over 2-16 days. Some studies suggest potential improvements in cardiovascular health, such as reductions in triglycerides, total cholesterol, and LDL cholesterol, although the evidence is less consistent. Additionally, elderberry consumption has been associated with improved antioxidant capacity in some studies. In healthy individuals, elderberry can stimulate a healthy immune response through cytokine release and activity.

How it works

Elderberry's mechanism of action is primarily attributed to its high polyphenol content, especially anthocyanins and flavonols. These compounds exert anti-inflammatory and antioxidative effects by modulating cytokine release and activity, thereby contributing to immunoregulation. Elderberry polyphenols interact with the immune and cardiovascular systems by reducing inflammation and defending against infection and malignancies. The specific molecular targets involve pathways related to inflammation and oxidative stress. While the bioavailability of elderberry polyphenols can vary, they are generally absorbed and utilized by the body, contributing to its beneficial effects.

Side effects

Elderberry is generally considered safe when consumed in recommended doses and from ripe, cooked, or processed sources. Common side effects are rare, but gastrointestinal issues such as nausea, vomiting, and diarrhea can occur, especially if unripe or uncooked parts of the plant are consumed. There is limited evidence on drug interactions, but caution is advised when using elderberry with immunosuppressive drugs due to its immunomodulatory effects. Consumption of unripe or uncooked elderberry parts should be avoided due to the presence of the toxin sambunigrin. Pregnant or breastfeeding women should consult healthcare providers before using elderberry supplements due to limited research in these populations. No significant rare side effects have been documented.

Dosage

For alleviating cold and flu symptoms, doses of 175-600 mg/day of elderberry extract have been effective. The optimal dosage range is not definitively established, but doses up to 600 mg/day have been used in clinical trials. There is no established maximum safe dose, but doses above 600 mg/day are not well-studied. Doses can be taken as needed for symptom relief, typically over 2-16 days. Extracts, capsules, or juices are common forms; ensure the product is made from ripe and processed elderberries to avoid toxicity. Bioavailability can be influenced by the form of the supplement and individual metabolic factors. No specific cofactors are required for elderberry supplementation.

FAQs

Is elderberry safe to consume?

Elderberry is generally safe when taken in recommended doses and derived from ripe, cooked, or processed sources. Avoid consuming unripe or uncooked parts due to the presence of the toxin sambunigrin.

When should I take elderberry for cold and flu symptoms?

Doses can be taken as needed for symptom relief, typically over 2-16 days. Start at the onset of symptoms for best results.

What are the expected benefits of taking elderberry?

Elderberry can reduce the severity and duration of cold and flu symptoms. It may also improve antioxidant capacity and support cardiovascular health.

Does elderberry prevent colds or viral infections?

Elderberry does not prevent the contraction of colds or viral infections; it primarily reduces symptom severity and duration once an infection has occurred.

Research Sources

https://journals.ashs.org/hortsci/view/journals/hortsci/59/6/article-p787.xml – This article likely discusses horticultural aspects of elderberry cultivation and varieties. It may provide insights into the different species and their characteristics, contributing to a better understanding of the plant's diversity and potential uses.
https://examine.com/supplements/elderberry/ – Examine.com provides a comprehensive, evidence-based overview of elderberry. It summarizes the research on elderberry's effects on cold and flu symptoms, immune function, and other health outcomes, offering a balanced perspective on its benefits and limitations.
https://journals.ashs.org/hortsci/view/journals/hortsci/59/12/article-p1723.xml – This article likely focuses on the postharvest physiology and storage of elderberries. It may discuss factors affecting the quality and shelf life of elderberries, which is important for ensuring the availability of high-quality raw materials for supplements.
https://pubmed.ncbi.nlm.nih.gov/30670267/ – This study, available on PubMed, investigates the efficacy of elderberry in reducing the duration and severity of influenza. It is a meta-analysis of randomized, controlled clinical trials, providing a high level of evidence for elderberry's effectiveness in treating influenza symptoms.
https://agresearch.montana.edu/warc/research_current/berries/elderberry.html – This resource from Montana State University's Agricultural Research Center likely provides information on elderberry cultivation and research in Montana. It may include details on local varieties, growing conditions, and ongoing studies related to elderberry production and utilization.