What Is Elderberry? Health Benefits, Dosing, Risks Everyday Health MenuNewslettersSearch Diet & Nutrition What Is Elderberry A Complete Scientific Guide By Jessica MigalaMedically Reviewed by Justin Laube, MDReviewed: February 15, 2022Medically ReviewedElderberry is used to make wine, jam, and syrup. Some people also use it as a pie filling.Adobe StockIf you’ve slogged through a cold or flu recently, you may be familiar with elderberry. The popular virus fighter grows on a shrub (though you’ll also hear it called an elderberry tree) and is a member of the Adoxaceae family.Sambucus nigra, the most typically used species, is native to Europe and North America, but it and many related species are found in temperate regions worldwide. The plant's blossoms turn to fruits called, of course, elderberries.These edible berries are most famous for their use as an antiviral agent in medicines, and they’re also used to make wine, jam, syrup, and even pie filling. The plant's flowers can be eaten or steeped to make a tea, and elderflower liqueur has been made for centuries.While elderberry has prehistoric roots, its reputation as a healer may originate with the “father of medicine,” Hippocrates, who called elderberry his “medicine chest” back in 400 B.C. In the Middle Ages, elderberry was called a Holy Tree, believed to have the ability to preserve health and lengthen one’s life. Even greater powers have been attributed to the plant: The leaves were used to guard against witches and spirits, and people would place elderberries on windowsills to repel vampires. In modern times, elderberries played a key role in healing before the advent of antibiotics. All the parts of the plant were believed to be medicinal, including its leaves and bark, and were used to treat pain, as an anti-inflammatory, for toothaches, fevers, and more. The berries were also a prized food source of Native North American people. Nowadays, elderberry — specifically Sambucus nigra — is considered an alternative or complementary therapy for use against the common cold and flu, and it’s the berries that are primarily used and given as a liquid, gummy, or capsule supplement. They’re rich in flavonoids like anthocyanins, powerful plant pigments that reduce inflammation and have antiviral properties. Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More Potential Health Benefits of ElderberryElderberry gained popularity in folk medicine as a treatment for virtually any ailment: as a pain reliever, for coughs, skin conditions, insect repellent, shortness of breath, swelling — the list goes on. But for now, these benefits are only theoretical — there’s not enough research in humans to conclude whether elderberry is effective for any of these uses. Here are some possible elderberry benefits — emphasis on "possible." Helps Fight the Flu You know you need to wash your hands constantly, especially in flu season. But there is some nonhuman research that suggests elderberry can act as another defense against illness.In a mouse laboratory study, elderberry juice appeared to stimulate the immune system to keep out invading influenza A virus and increase antibody production. Some research with cell cultures shows that elderberry extract can inhibit influenza A and B viruses, as well as Streptococcus bacteria. But you’re not an animal or a cell culture. Though folk wisdom says elderberry treats the flu, sinus infections, and bronchitis, clinical trials in people are still needed. Prevents the Common Cold For traveling by air, you may want to stock up on elderberry.In a randomized, double-blind, placebo-controlled study, 312 economy-class overseas fliers were instructed to take liquid elderberry extract or placebo capsules for 10 days before and 5 days after traveling. While the placebo group did get more colds, the authors noted that the result wasn’t statistically significant. The bright spot is that people who took elderberry reduced their cold duration by two days and suffered less-serious symptoms. The researchers suggest it may be elderberry’s antioxidant properties, similar to vitamin C, that “stabilize” someone’s health while traveling. More research is needed. Guards Against Other Infections There is also some research that finds that elderberry extract has antibacterial properties thanks to antioxidant plant compounds called phenolic acids and flavonoids, though, as with the other data, more research, particularly on what this might mean for humans, needs to be done. Improves Metabolic HealthAnother review pointed to research showing that elderberry extracts, which are rich in antioxidants called anthocyanins, may help decrease triglyceride levels and fat in the liver, while improving insulin levels. This research was done in animals, so elderberry should not be considered a substitute for current treatments for these conditions.One review of research into other benefits didn't clearly show that elderberry juice or supplements help in other reported ways, including lowering high cholesterol and treating obesity. The authors of that review pointed to one small study that linked elderberry juice to weight loss, reduced blood pressure, and improved well-being. Nevertheless, they noted, more clinical trials are needed. Editor s Picks on Supplements and Healthy Foods 10 Best Food Sources of Zinc What Is the Recommended Intake of Vitamin D 7 Scientific Health Benefits of Vitamin C Apple Cider Vinegar Benefits Side Effects Uses Dosage and More Elderberry Side Effects and SafetyOnly eat elderberries when they're ripe and cooked. If you’re managing a health condition or are on medications, check with your doctor before consuming elderberry.The bark, leaves, seeds, and unripe fruit may cause cyanide poisoning when ingested. Side effects of uncooked berries include nausea or vomiting.When cooked berries “are consumed in amounts usually found in foods,” they’re likely safe, but don't go overboard. Finally, it’s only the blue and purple berries that are edible. The red berries that dot other elderberry plant species are toxic. Don’t eat them. If you're being treated for certain medical conditions, you may need to stay away from elderberries. Always talk to your doctor first, especially if you’re on any prescription medication, such as blood pressure medications (elderberry products may lower blood pressure, compounding the effect of the drug), on chemotherapy (elderberry may increase the risk of side effects), or if you have been diagnosed with diabetes (they may alter insulin secretion). These are just a few of the conditions that elderberry may interact with, so it’s critical that your doctor knows everything you’re taking, including natural supplements. If you’re pregnant, you may consider turning to elderberry extracts, juice, or supplements rather than conventional medications, but it’s not known yet if it’s safe. When researchers reviewed the literature on elderberry, they found that there weren’t enough clinical trials on the safety of elderberry in pregnancy.And while some trials have shown that elderberry is effective against the flu, that data is culled from a small number of people, and more research is needed. As it stands, researchers say, doctors should not tell pregnant patients to take elderberry for upper respiratory infections. Tips for Selecting and Storing Elderberry Most likely, you’ll take elderberry as a supplement. You’ll find these in gummies, liquids or juices, syrups, lozenges, dried, and in capsule form. You can also buy elderberry jelly, jam, and wine online and in some stores. The taste is sweet and tart and, overall, enjoyable. Elderberry Supplements Elderberry gummies are tasty, but they do have added sugar. When you’re buying elderberry, you’ll frequently find supplements that include a mix of elderberry and the potential immune boosters zinc and vitamin C (Nature’s Way Sambucus is one example). Other supplements may include only elderberry as the active ingredient. Choose the formula that suits your needs the best, and read the ingredients label to know what active and inactive components each contains. Like other vitamins, these should be stored in a cool, dry place. (Just remember: There’s no proof that elderberry supplements are safe and beneficial.) Elderberry Jam Certain country stores and online outlets sell elderberry jelly and jam; use and store it as you would other jellies and jams. You can also buy elderberry concentrate that can be added to water. (Wyldewood Cellars and Vitacost are two online sellers.) Elderberry Juice You can find elderberry juice online — Biotta Naturals has one. Note that for elderberry juice to be tasty and not too tart, sugar is added to the mix. One cup has about 150 calories and 34 grams (g) of sugar (much of this is natural sugar from the fruit). Elderberry Wine While it’s unclear whether wine offers the same potential benefits of elderberry extract, elderberry in this form also exists. You can find elderberry wine at some wineries and their associated online stores, where the winemakers may feature wine made from only elderberries or blends with other berries. Elderberry wine is vibrantly fruity and sips like a port. If you’re really into getting your hands dirty, you can make elderberry wine at home; there are several YouTube how-to videos available. Other Plants Like Elderberry That May Offer Benefits for Your Health You can turn to other antiviral plants when you’re looking to stay well, including the following. EchinaceaEchinacea is perhaps the best known, and it may be helpful when you’re sick. When taken soon after you come down with a cold, it may help cut the number of days you’re ill. GingerYou can also incorporate a lot of ginger in your dishes when you cook, as this rhizome has infection-fighting properties. GarlicAnd finally, there’s some evidence that people who took a garlic supplement daily for three months suffered fewer colds. Those results are based on a single study; more trials are needed. But incorporating garlic into your cooking certainly won’t hurt. Most Popular in Diet and Nutrition Whole30 Beginner s Guide What to Eat and Avoid Advantages and More 10 Healthy Foods That Are Great Sources of Iron What Is the Golo Diet A Complete Scientific Guide Plant-Based Diet What to Eat and a 14-Day Sample Menu Summary on ElderberryElderberry is a popular ingredient that is made into supplements, jam, juice, and even wine. Perhaps best known are elderberry supplements, which people commonly turn to for cold and flu relief, and on which the most research has been done. Still, that research on the potential benefits as well as the side effects of elderberry remains limited. Scientists emphasize that more studies in humans are needed. If you’re managing a health condition or taking certain medications, check with your doctor before adding elderberry to your supplement routine. Editorial Sources and Fact-Checking Sambucus Nigra. Missouri Botanical Garden.Sambucus nigra L. U.S. Department of Agriculture Natural Resources Conservation Service.Elderberry. Herb Society of America. 2013.Krawitz C, Mraheil MA, Stein M. Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses. BMC Complementary & Alternative Medicine. February 2011.Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travelers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. April 2016.Kinoshita E, Hayashi K, Katayama H et al. Anti-Influenza Virus Effects of Elderberry Juice and Its Fractions. Bioscience, Biotechnology, and Biochemistry. September 2012.Ulbricht C, Basch E, Cheung L, et al. An Evidence-Based Systematic Review of Elderberry and Elderflower (Sambucus nigra) by the Natural Standard Research Collaboration. Journal of Dietary Supplements. January 2014.Chrubasik C, Maier T, Dawid C et al. An Observational Study and Quantification of the Actives in a Supplement With Sambucus Nigra and Asparagus Officinalis Used for Weight Reduction. Phytotherapy Research. July 2008.Holst L, Havnen CG, Nordeng H. Echinacea and Elderberry: Should They Be Used Against Upper Respiratory Infections During Pregnancy? Frontiers in Pharmacology. March 2014.Echinacea. National Center for Complementary and Integrative Health. November 30, 2016.Chang JS, Wang KC, Yeh CF et al. Fresh Ginger (Zingiber Officinale) Has Anti-Viral Activity Against Human Respiratory Syncytial Virus in Human Respiratory Tract Cell Lines. Journal of Ethnopharmacology. January 2013.Lissiman E, Bhasale AL, Cohen M. Garlic for the Common Cold. Cochrane. November 2014.Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for Prevention and Treatment of Viral Respiratory Illnesses: A Systematic Review. BMC Complementary Medicine and Therapies. April 7, 2021.Przybylska-Balcerek A, Szablewski T, Szwajkowska-Michalek L, et al. Sambucus Nigra Extracts – Natural Antioxidants and Antimicrobial Compounds. Molecules. May 2021.Jiang H, Zhang W, Li X, et al. The Anti-Obesogenic Effects of Dietary Berry Fruits: A Review. Food Research International. September 2021.Wieland SL, Piechotta V, Feinberg T, et al. Elderberry for Prevention and Treatment of Viral Respiratory Illnesses: A Systematic Review. BMC Complementary Medicine and Therapies. 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