What are the benefits of elderberry? Insights from dietitians.
Elderberry is a dark purple fruit that is high in fiber and packed with antioxidants. Traditionally, it has been used in various cultures to alleviate cold and flu symptoms, and recently, the popularity of elderberry supplements claiming similar benefits has surged, according to the National Center for Complementary and Integrative Health.
When considering elderberry supplements, the key question is: “How effective are these supplements, and do they justify their price?” says Dr. Lona Sandon, PhD, RDN, LD, a registered dietitian nutritionist and an associate professor of Clinical Nutrition at UT Southwestern.
We consulted dietitians to explain the essential facts about elderberry supplements, their claimed health advantages, and whether they truly enhance immune function.
What benefits does elderberry provide?
Elderberries are rich in various vitamins and minerals, such as vitamin C, vitamin A, potassium, folate, calcium, and iron, according to Beril Hezer, MS, RD, CSO, a registered dietitian at Banner Health.
“The exact nutritional profile varies based on the type of elderberry, its ripeness, growth conditions, and weather,” Hezer informs YSL News. Furthermore, elderberries are an excellent source of dietary fiber, as noted by Healthline.
“The primary health advantage of elderberries is that, like many other berries, they are a rich source of polyphenols, which are plant compounds recognized for reducing inflammation and enhancing immunity,” explains Amelia Sherry, MPH, RD, CDN, CDCES, a nutritionist at Mount Sinai.
Elderberries contain potent antioxidants, including phenolic acids, anthocyanins, and flavanols, according to Hezer. By lowering inflammation markers in the body, antioxidants help to “prevent everyday damage to our cells,” as Sandon describes.
Are elderberry supplements beneficial?
Elderberry supplements come in several forms: capsules, liquids, gummies, and lozenges, as stated by Healthline. Elderberry “is currently very popular in supplement form because, similar to many other berries, such as strawberries, raspberries, and blueberries, it is very high in antioxidants,” notes Sandon.
The antioxidant anthocyanin is the key active component in many elderberry supplements, Hezer explains. She has observed that some elderberry products also include significant amounts of vitamin C and zinc.
Many elderberry supplements are marketed as remedies for cold and flu symptoms, according to Healthline. “Some studies indicate that elderberry may alleviate the severity and duration of symptoms from respiratory illnesses like colds and flu,” says Sherry. “However, there is limited research on humans.” Additionally, “some studies have shown that elderberry has little to no effect on similar symptoms,” she adds.
There is no evidence that elderberry can prevent or treat COVID-19, according to the NCCIH. In 2020, the U.S. Food and Drug Administration sent warning letters to several companies that misleadingly promoted elderberry supplements as treatments for COVID-19.
Is it safe to use elderberry supplements daily?
Herbal supplements, including those made from elderberry, are not regulated by the FDA, which means there is no standard for knowing the content in each product or its formulation, Sherry points out.
Since elderberry supplements lack Recommended Dietary Allowance (RDA) labels, Hezer adds, it becomes difficult for dietitians to suggest a specific minimum or maximum intake of elderberry, as “there are no established guidelines.”
Thus, whether daily elderberry supplements are safe “varies from person to person,” Sherry explains. “It’s essential to consult your healthcare provider to determine if elderberry supplements are appropriate for you,” she strongly advises.
If you want to be completely certain, “the safest and best method to consume [elderberry] is simply by eating the fruit,” recommends Hezer.
Who should avoid elderberry?
Only eat ripe and cooked elderberries. It is crucial to avoid unripe elderberries, Hezer cautions, as they contain seeds that “can lead to mild nausea or vomiting.”
Certain medications can interact with elderberry. Watch out for drugs “for diabetes, diuretics, immunoactive medications, morphine, and [phenobarbital] or anticonvulsants,” warns Sherry.
“Always ask your healthcare provider before taking herbal supplements,” Sherry emphasizes.
