Have you ever wondered about the real health benefits of elderberry syrup? Is the dark berry pure winter gold or just an old wives’ tale???
We’ve been making elderberry syrup for years now to help combat the seasonal gloom and doom of our cold metropolitan wintertime. It tastes a whole lot better than fish oil, that’s for sure. Plus, elderberry syrup is so versatile. You can take it straight out of the bottle, add it to teas, pour it over a short stack (yum!), make elderberry gummies, use it as an ice cream topping, in your smoothies, the list goes on and on. On top of it all, it’s super easy to make.
I’ve been wondering though… besides tasting delicious….
Is elderberry syrup really healthy?
Everybody says it is, but is it REALLY? Have any of the alleged perks of consuming elderberry syrup been explored by the scientific community?
Turns out, YES!
There are actually MANY health benefits to taking elderberry syrup and supplements made from elderberries!
(Just so we’re clear, we’re talking about the benefits of the fruit of the black elderberry, the berries. Not the elderflower which can also be harvested and used for a variety of reasons.)
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8 Amazing elderberry syrup health benefits
1. Elderberry is a super food
Elderberries may be tiny, but they sure pack a healthy punch! Apart from ample amounts of vitamin A, vitamin B6 and vitamin C, elderberries contain minerals like iron, phosphorus, potassium and calcium, and a variety of other beneficial compounds.
Elderberries happen to be particularly rich in anthocyanins (that’s what gives them such deep dark color) which are powerful antioxidants that play an important role in overall health and disease prevention. In fact, elderberries are one of the richest sources of anthocyanins among ALL small fruits and berries!
Heating elderberries (as well as drying) destroys some of these constituents, particularly vitamin C and some of the antioxidants, but not all, unless the berries have been sitting in a hot bath for way too long [1].
2. Elderberry is good for your skin
The high content of anthocyanins and other flavonoids paired with other beneficial compounds that elderberries contain (in particular vitamins A and C) has an additional benefit: it’s good stuff for your skin!
Flavonoids are known to have robust anti-oxidant and anti-inflammatory properties that can help repair damaged cells and promote the growth of new cells while also protecting against free radicals, the root of many skin health issues.
3. Elderberry can boost vision health
Given the high vitamin A content in elderberries and the importance of vitamin A with regards to vision health, one may speculate about the importance of elderberry in keeping the eyes healthy.
4. Elderberry can help build strong healthy bones
Minerals like calcium, iron, and potassium are important in boosting bone health, and elderberry is a decent source of all of them. Every little bit helps, right?
5. Elderberries may help prevent cancer
Research indicates that elderberry has some chemopreventive properties. (A chemopreventive compound is able to inhibit, delay, or reverse carcinogenesis.)
In one particular study [2], both European black elderberry (Sambucus nigra) and American black elderberry (Sambucus canadensis) demonstrated significant chemopreventive potential. (The European elderberry tends to be studied a lot more than its American counterpart, but both appear to have comparable medicinal properties in general.)
6. Elderberry appears to have antidepressant potential
Interestingly, in a study [3] done on mice, both elderberry leaf extract and elderberry fruit extract showed remarkable antidepressant activity. Moreover, the elderberry fruit extract showed far better results than the antidepressant Imipramine.
7. Elderberry may help prevent common infections
The many health benefits of elderberry syrup include boosting immunity and fighting off winter bugs. That’s right, this is what the elderberry syrup is known for, and it’s NOT just a myth!
Extract from the elderberry fruit (berries) has been observed to have antiviral and antimicrobial properties. (When you see “elderberry extract,” think elderberry syrup less the honey and spices – so, technically, your homemade elderberry syrup will be even more powerful in tackling pathogens!)
An article published in the 2009 issue of Phytochemistry [4] showed that the flavonoids found in elderberries bind to the virus and block its ability to cause infection. Another study [5] points out that elderberry fruit extract is effective against influenza A/B viruses (as well as bacterial infections that can accompany the flu).
Keeping elderberry syrup as an integral part of wintertime health support may not be a bad idea after all?
Related: 12 Super Simple Ways to Keep Kids Healthy Year-Round
Related: 21 Best Ways to Save on Groceries (And Still Eat Healthy!)
8. Elderberry may shorten the duration of the flu, common cold, and other upper respiratory infections
Should you get sick, elderberry extract has been shown to be an effective treatment for sore throats, coughs, colds, and the flu.
A few studies [6,7,8] have demonstrated the capability of black elderberry to reduce cold- and flu-like symptoms and to speed up healing. Symptoms were relieved 4 days earlier on average for those on the elderberry protocol. Not bad at all for something that tastes so good, right?
But… aren’t elderberries toxic?
It is not recommended to consume fresh elderberries or eat dried elderberries straight out of the bag. Fresh and dried elderberries should be properly prepared before consumption to avoid getting sick.
Is it safe to take elderberry syrup every day?
The elderberry extract (elderberry syrup) appears to be clinically safe for “short-term use.” Long-term use of elderberry extract has not been studied.
Elderberry precautions + side effects of elderberry
There are no known drug interactions with the elderberry. Some concern for certain risk groups does exist, however, either because the use of elderberry hasn’t been studied in these specific groups, or based on theoretical interactions and speculative concern.
- Taking elderberry supplements in pregnancy and lactation is not recommended. The reason being that elderberry supplements haven’t undergone extensive research regarding their safety during pregnancy and lactation. (But then again neither has the flu shot or other vaccines that are so heavily pushed on pregnant women. Just sayin’.)
- Elderberry supplements may increase urination and intensify the effect of diuretic medications.
- Elderberries may increase the effect of laxative products in some individuals.
- Elderberry may lower blood sugar levels and could increase the risk of hypoglycemia for those taking medications to regulate blood sugar.
- Be cautious about the use of elderberry supplements along with asthma medications as the berries of black elder may reduce the effect of theophylline.
- Elderberry may interfere with immunosuppressant therapy – consult the use of elderberry supplements with your physician if you’re on immunosuppressant drugs.
DISCLAIMER: The information contained on this website is not considered to be a substitute for any type of professional medical advice or treatment. Some of the statements made here on WholesomeChildren.com have not been approved by the Food and Drug Administration including, but not limited to, nutrition-related advice, products, health conditions, ingredients, supplements, or a lifestyle practice. No information on this website should be used to diagnose, treat, prevent, or cure any disease or a health condition.
References:
- Pilar Jiménez, Patricia Cabrero, Damian Cordoba-Diaz, Manuel Cordoba-Diaz, Manuel Garrosa and Tomás Girbés. Lectin Digestibility and Stability of Elderberry Antioxidants to Heat Treatment In Vitro. Molecules. 2017 Jan; 22(1): 95. Published online 2017 Jan 6. doi: 10.3390/molecules22010095.
- Thole JM, Kraft TF, Sueiro LA, Kang YH, Gills JJ, Cuendet M, Pezzuto JM, Seigler DS, Lila MA. A comparative evaluation of the anticancer properties of European and American elderberry fruits. Journal of Medicinal Food, 2006 Winter; 9(4):498-504.
- Mahmoudi M1, Ebrahimzadeh MA, Dooshan A, Arimi A, Ghasemi N, Fathiazad F. Antidepressant activities of Sambucus ebulus and Sambucus nigra. Eur Rev Med Pharmacol Sci. 2014 Nov;18(22):3350-3.
- Roschek B Jr, Fink RC, McMichael MD, Li D, Alberte RS.Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry, 2009 Jul;70(10):1255-61. doi: 10.1016/j.phytochem.2009.06.003. Epub 2009 Aug 12.
- Krawitz C, Mraheil MA, Stein M, Imirzalioglu C, Domann E, Pleschka S, Hain T.Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses.BMC Complement. Alern. Med., 2011 Feb 25;11:16. doi: 10.1186/1472-6882-11-16.
- Evelin Tiralongo, Shirley S. Wee, Rodney A. Lea.Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial.Nutrients. 2016 Apr; 8(4): 182. Published online 2016 Mar 24. doi: 10.3390/nu8040182
- Fan‐kun Kong, PhD.Pilot Clinical Study on a Proprietary Elderberry Extract: Efficacy in Addressing Influenza Symptoms.OJPKTM Online Journal of Pharmacology and PharmacoKinetics ©; Volume 5:32‐43, 2009. [pdf]
- Zakay-Rones Z, Thom E, Wollan T, Wadstein J.Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int. Med. Res. 2004 Mar-Apr;32(2):132-40.
