Elderberry
Important Disclaimer
This is not medical advice. Consult a qualified healthcare provider before using any remedy, especially if pregnant, breastfeeding, on medication, or managing a health condition.
Overview
Elderberry is a small deciduous tree native to Europe, North America, and western Asia, producing clusters of tiny white flowers and deep purple-black berries. The berries are one of the most antiviral and immune-boosting natural remedies available, with strong clinical evidence for reducing cold and flu duration and severity. Elderberry syrup has become one of the most popular natural immune supplements globally. The flowers are also medicinal, used for colds, fevers, and as a gentle diaphoretic.
Traditional Use
Elderberry has been used medicinally for thousands of years across Europe and North America. Ancient Egyptians used elderberry to improve complexion and heal burns. Hippocrates called the elder tree his "medicine chest." In European folk medicine, the elder tree was considered sacred — every part was used medicinally. Traditional uses include elderberry wine and syrup for colds and flu, elderflower tea for fevers and respiratory infections. Native American tribes used elderberry extensively for infections, fever, and as a food source.
Key Active Compounds
Anthocyanins (Cyanidin-3-glucoside)
The primary pigments giving elderberries their deep purple color. Potent antioxidants that directly inhibit viral replication, prevent viral attachment to host cells, and stimulate immune cytokine production.
Flavonoids (Quercetin, Rutin, Kaempferol)
Anti-inflammatory and antiviral compounds that inhibit viral neuraminidase and support immune function.
Sambunigrin
A cyanogenic glycoside present in raw berries, leaves, and bark. Destroyed by cooking — always cook elderberries before consumption.
Polysaccharides
Immune-stimulating compounds that activate macrophages and increase cytokine production, enhancing innate immune defense.
Evidence-Based Benefits
Cold and flu treatment
Strong evidenceMultiple RCTs show elderberry extract significantly reduces flu duration by 2–4 days and cold duration by 2 days. A 2016 meta-analysis confirmed elderberry substantially reduces upper respiratory symptoms.
Antiviral activity
Moderate evidenceElderberry flavonoids directly inhibit influenza virus replication and prevent viral attachment to host cells. Active against multiple influenza strains including H1N1.
Immune system stimulation
Moderate evidenceElderberry polysaccharides and anthocyanins stimulate cytokine production, enhancing both innate and adaptive immune responses.
Antioxidant protection
Strong evidenceElderberries have one of the highest antioxidant capacities of any fruit, with ORAC values exceeding blueberries. Regular consumption reduces oxidative stress markers.
Common Preparation Methods
Elderberry Syrup
Simmer 1 cup dried elderberries in 3 cups water for 45 minutes until reduced by half. Mash berries, strain, cool to room temperature, and add 1 cup raw honey. Store in refrigerator.
Dosage: 1 tablespoon daily for prevention; 1 tablespoon every 3–4 hours during illnessALWAYS cook elderberries — raw berries contain sambunigrin which causes nausea. Refrigerate and use within 2–3 months.
Elderberry Tea
Simmer 1–2 teaspoons of dried elderberries in 2 cups of water for 15 minutes. Strain and drink. Add honey and ginger.
Dosage: 2–3 cups daily during illnessCooking is essential. Add elderflowers for enhanced respiratory benefits.
Standardized Extract Capsules
Take standardized elderberry extract capsules (Sambucol or equivalent) according to package directions.
Dosage: 175–350mg standardized extract, 2–4 times daily during illnessConvenient for travel. Most clinical studies used Sambucol brand.
Elderflower Tea
Steep 2 teaspoons of dried elderflowers in 8 oz of hot water for 10 minutes. Strain and drink.
Dosage: 3 cups daily during fever or coldElderflowers are safe to use without cooking. Excellent for fevers and respiratory infections.
Safety & Cautions
Please read carefully before use
Contraindications
- NEVER consume raw elderberries, leaves, bark, or roots — contain sambunigrin (cyanogenic glycoside)
- Autoimmune diseases: may overstimulate immune system
- Pregnancy: insufficient safety data for medicinal doses
Drug Interactions
- Immunosuppressants: may counteract effects
- Diuretics: additive effects
- Diabetes medications: may enhance blood sugar-lowering effects
Possible Side Effects
- Raw berries: nausea, vomiting, diarrhea (always cook)
- Rare allergic reactions
- Possible immune overstimulation in autoimmune conditions
Special Populations
- Pregnancy: use cooked berries as food; avoid high-dose supplements
- Children: safe as cooked syrup; popular pediatric remedy
- Autoimmune conditions: consult healthcare provider
Sources & References
Journal of International Medical Research
Phytochemistry
Quick Reference
Adoxaceae
Berries (ripe, cooked), Flowers, Bark (traditional)
Tart, slightly sweet, rich, earthy
Safety First
Always consult with a qualified healthcare provider before starting any new remedy, especially if you have existing health conditions or take medications.