As Americans sniffle and sneeze through the cold and flu season, demand for elderberry has never been higher.
These dark purple berries, packed with antioxidants and vitamins, have been used in folk medicine for centuries to treat everything from fever and infections to dental pain and sciatica. In medieval Europe, people even thought they could help you live longer.
Today, elderberry is touted as a miracle cold and flu remedy, with wellness influencers claiming it can shorten symptoms and speed up recovery. But before you race to the store, here’s the catch: the science behind its healing powers is shaky at best.
“The few studies that exist are often industry-supported,” Thomas Russo, professor and chief of infectious disease at the University at Buffalo, told Verywell Health. “People are spending a lot of money on an unproven supplement.”
Last year alone, consumers spent a whopping $175 million on elderberry syrups, teas, capsules, and powders, according to an analysis by the Nutrition Business Journal, as first reported by The Washington Post.
One industry-funded study found that international travelers who took elderberry supplements before, during, and after long-haul flights recovered faster and experienced fewer cold symptoms than those who did not.
Another 2020 review of five studies concluded that elderberry could reduce the duration and severity of symptoms like fever, headache, runny nose, and congestion if taken within 48 hours of feeling sick.
But it’s not all good news. Several other studies have found “no evidence” that elderberry shortens the duration or severity of flu-like symptoms in children or adults.
That said, experts agree elderberries may still offer some health perks, even if the science isn’t ironclad.
“It’s very high in vitamin C, dietary fiber, and antioxidants like phenolic acids, flavonols, and anthocyanins,” Angel Planells, a registered dietitian nutritionist, told Real Simple.
Vitamin C boosts the immune system, supports wound healing and promotes healthy skin, while antioxidants help reduce inflammation, lower cholesterol, and improve blood pressure.
Elderberry’s fiber content also benefits gut health, digestion, and immune system function. And it may help manage blood sugar, especially for those with diabetes.
“The phytonutrients and polyphenols in elderberry help the body to process glucose more efficiently,” Trista Best, a registered dietician, told Health.
The plant may also offer disease prevention benefits. “Elderberry does contain antioxidants that can, in general, reduce the free radicals and oxidative stress that lead to chronic disease,” Kate Ingram, a registered dietitian, said in an interview with Fortune.
Free radicals are highly reactive and unstable molecules that can damage cells and contribute to an array of health conditions, such as cancer, asthma, diabetes, and dementia.
If you’re considering adding elderberries to your routine, there are a few things you should keep in mind.
The Food and Drug Administration classifies elderberry as a dietary supplement, meaning it doesn’t undergo the same rigorous review as medications. Thus, its safety and effectiveness aren’t always guaranteed.
While supplements are widely available, you can also eat the berries — just make sure they’re cooked. Raw or unripe elderberries, along with their leaves and stems, contain cyanide-producing substances and can cause serious stomach issues like nausea and vomiting.
If you’re on prescription medication, you should check with your doctor before eating elderberries. “There are potential interactions with some diuretics, diabetic medications, chemotherapy medications, laxatives, asthma medications such as theophylline, and any drugs that suppress the immune system,” Planells said.
People under 18, as well as those pregnant or breastfeeding, should also be mindful of using any supplements. While short-term use of elderberry appears safe for most people, its safety with long-term use still requires further research.
