What is elderberry extract good for?
The elderberry plant, which belongs to the genus Sambucus, grows in temperate and subtropical regions around the world.
While the uncooked berries and other parts of the plant are rather poisonous, its prepared forms have been used for medicinal purposes for centuries, most often for the purpose of treating respiratory infections such as the flu or the common cold, as a laxative and diuretic, and also for reducing pain and inflammation.
Nutritional content of elderberry
Elderberry is densely packed with antioxidant compounds, including vitamin C and quercetin, which play a key role in the fruit's ability to fight respiratory illness and reduce inflammation. It is also rich in flavonoid compounds, such as anthocyanins, which lend the elderberry its dark purple color.
One study compared elderberry to 14 other varieties of berry, and found that elderberry ranks among the most potent in terms of antioxidant activity.
Role in respiratory illness
Research shows that elderberry supplementation can reduce the duration of flu symptoms by approximately 50%, and one study observed symptom improvement in flu-like respiratory infections after roughly 2-4 days in the group that took 15ml of elderberry syrup four times daily, compared to the control group that took around 7-8 days to achieve the same improvement.
Another study involving air travelers observed similar results when taking 300mg of elderberry extract three times per day, showing a reduction in symptom severity in addition to a reduction in overall duration.
Further research has found that elderberry's effectiveness at reducing flu symptoms such as fever, headache, cough and body aches are greatest when supplementation is started within the first 24 to 48 hours of the onset of symptoms, with a fairly reduced efficacy if supplementation is started later than that.
Role in diabetes and cardiovascular health
Aside from its clear benefits in helping our bodies overcome respiratory infections, elderberry has also shown promise in the realm of cholesterol regulation and cardiovascular health.
For example, several animal studies have demonstrated how elderberry juice can reduce blood lipid levels, cholesterol levels, blood pressure levels, and also levels of uric acid in the blood, which is known to be a driver of high blood pressure and other cardiovascular issues.
In addition to this, elderberry extract has been proven to increase the production of insulin, which results in improved blood sugar regulation and a reduction in the risk of developing type 2 diabetes or heart disease.
When should I take elderberry extract?
There is no time of day that seems to be best suited for taking elderberry extract, however products containing elderberry are known to potentially cause gastrointestinal discomfort, such as stomach upset, diarrhea or nausea, so it is always recommended to take elderberry together with a meal in order to reduce this possibility.
Elderberry Extract data sources & further reading
Last updated by Asklepios on 30th January, 2025