I’ve shared before how elderberries can help you fight off the seasonal flu. In our family, we’re always looking for ways to boost our immune system to avoid getting sick or recover faster if we do.
Elderberries are an excellent choice for this! They’ve become quite popular for helping prevent and ease flu symptoms, as well as enhancing immune function. Elderberries come from the elder bush and are typically harvested in the fall. There are different types of elderberries, but the European variety, known as black elderberry (Sambucus nigra), is most commonly used for health purposes. These berries are mainly found in woodlands across Europe, Western Asia, North America, and North Africa.
Throughout history, black elderberries have been used in folk medicine. The berries are often turned into preserves, syrups, and tinctures, while the bark and flowers have their uses too. Traditionally, the bark has served as a diuretic, laxative, and emetic, while the flowers are known to help with sweating to reduce fever and improve skin health. However, the leaves and stems are toxic.
Elderberry has been a health staple for generations, especially for colds and flu, and here’s why: it has a longstanding reputation for treating respiratory illnesses, a claim supported by modern science. A study in 2004 showed that elderberry extract has anti-viral properties that fight the flu virus. Participants in this study were less likely to need rescue medications, and their symptoms improved roughly four days earlier than those who didn’t use elderberry. Another study from 2009 found that elderberry is effective against 10 strains of the flu. A review in 2017 confirmed these findings and also noted that elderberry may have some antibacterial effects.
For colds, elderberry has also been beneficial. A 2016 clinical trial involving air travelers demonstrated that elderberry reduced the duration of cold symptoms. Overall, elderberries are excellent for respiratory issues. A 2019 analysis suggested that elderberry could be an alternative to antibiotics for upper respiratory symptoms caused by viral infections and might be a safer option compared to prescription drugs for common colds and flu.
Interestingly, elderberry might even be more helpful than vaccines in some cases, since vaccines are designed to target specific flu strains. Besides its antiviral benefits, elderberry also helps manage inflammation. While there’s some concern about elderberry overstimulating the immune system—a potential “cytokine storm” —it actually modulates inflammation. This means instead of causing an overreaction, elderberry helps the immune system to balance when it overreacts.
Dr. Elisa Song, a pediatrician, has explained that we shouldn’t worry too much about elderberry causing such a cytokine storm. While it encourages the immune system to release inflammatory cytokines, this kind of inflammation actually aids in repairing the body. Furthermore, elderberry also triggers the production of anti-inflammatory cytokines, which helps keep inflammation controlled. Thus, elderberry remains a top choice for natural cold and flu remedies, but Dr. Song advises using it only when you’re sick, not as a daily supplement.
Nutritionally, elderberries are packed with vitamins, making them a great addition to your diet. Fresh elderberries, however, aren’t safe to eat due to compounds that release cyanide. Cooked elderberries, on the other hand, are safe and nutritious. They are rich in vitamin C and antioxidants, like phenolic acids, flavonols, and anthocyanins, and outshine blueberries, cranberries, goji berries, and blackberries in antioxidant concentration—great for immune support and combating free radicals.
Given our society’s rising concern with metabolic diseases such as diabetes and heart disease, elderberries might help. A 2009 review highlighted how elderberry juice can positively affect blood fat and cholesterol levels, which are linked to heart disease. A 2011 study found it beneficial for blood pressure as well. Moreover, a 2015 review noted that elderberry’s antioxidants might improve blood sugar and heart conditions by enhancing inflammation and lowering uric acid in the blood. More studies are needed, but the research is promising.
When cooked, elderberries are safe to eat. However, raw or unripe berries contain compounds that can release cyanide, leading to negative side effects. Some herbalists suggest dried elderberries don’t cause the same reactions as fresh ones, though consulting your doctor is always best.
Using elderberry at home is straightforward. It can be made into syrup, tea, tinctures, pills, gummies, or lozenges. Having dried elderberry on hand is useful for making various remedies as needed. Elderberry syrup can last a few weeks to months in the fridge. Other products like tinctures and gummies last even longer. If you prefer, you can grow your own black elderberries and harvest them each fall, ensuring you pick only the ripe ones.
I tend to order my elderberries online, as it’s proven challenging to find a reliable local supplier. Ordering early in the season is wise since they sell out quickly during the cold and flu season in winter. A pound of elderberries can last over a year even with regular use.
Although wild elderberries can be collected since they grow in many areas, it’s advisable to research and consult an herbalist to ensure safe use. Remember, elderberries or other herbs should not replace necessary medical treatment. Always consult a doctor or healthcare professional for illnesses or before using any new remedy.
Have you tried elderberries before? What’s your favorite way to use them? Feel free to share your experiences!
