Note that most research has only been performed on commercial products. Elderberry extract has been found to help reduce the length and severity of symptoms caused by the influenza virus.

While these results are promising, further large-scale human studies are needed. During normal metabolism, reactive molecules may be released that can accumulate in the body.

This can cause oxidative stress and may lead to diseases like type 2 diabetes and cancer 12 , 13 , Antioxidants are natural components of foods, including some vitamins, phenolic acids, and flavonoids, that are able to help remove these reactive molecules.

Research suggests that diets high in antioxidants may help prevent chronic disease 8 , 14 , The flowers, fruits, and leaves of the elderberry plant are excellent sources of antioxidants. For example, one of the anthocyanins found in the berries has 3. One study comparing 15 different varieties of berries and another study comparing types of wine found that elderberry is one of the most effective antioxidants 18 , Additionally, one study found that antioxidant status improved in people 1 hour after drinking mL of elderberry juice.

Another study in rats found that elderberry extract helped reduce inflammation and oxidative tissue damage 20 , While elderberry has shown promising results in the lab, research in humans and animals is still limited.

Generally, consuming it in the diet has only a small effect on antioxidant status In addition, the processing of elderberries, such as extraction, heating, or juicing, can reduce their antioxidant activity 4.

Therefore, products like syrups, juices, teas, and jams may have reduced benefits compared to some results seen in laboratory studies Elderberry fruits, leaves, and flowers are strong antioxidants. However, their protective effects on humans appear to be insignificant.

Additionally, the processing of the berries and flowers can reduce their antioxidant activity. Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol.

In addition, a diet high in flavonoids like anthocyanins has been found to reduce the risk of heart disease 17 , Nonetheless, one study in 34 people given mg of elderberry extract equivalent to 4 mL of juice three times a day for 2 weeks found no significant reduction in cholesterol levels However, another study in mice with high cholesterol found that a diet including black elderberry reduced the amount of cholesterol in the liver and aorta but not the blood Further studies found that rats that were fed foods containing polyphenols extracted from elderberry had reductions in blood pressure Furthermore, elderberries may reduce levels of uric acid in the blood.

Elevated uric acid is linked to increased blood pressure and negative effects on heart health 4 , Given that type 2 diabetes is a major risk factor for heart and vascular disease, blood sugar management is important in preventing these conditions 4 , 9.

A study found that elderberry flowers inhibit the enzyme alpha-glucosidase α -glucosidase , which may help lower blood sugar levels.

Also, research on rats with diabetes given elderberry showed improved blood sugar control 4 , 16 , Despite these promising results, a direct reduction in heart attacks or other symptoms of heart disease has not yet been demonstrated, and further studies in humans are needed.

Elderberry has some benefits for heart health, such as reducing cholesterol, uric acid, and blood sugar levels. However, further research is needed to demonstrate if these effects are significant in humans.

There are many other reported benefits of elderberry, though most of these have limited scientific evidence:. While these results are interesting, further research is needed in humans to determine if the effects are truly significant.

Therefore, determining the effects of currently available products may be difficult Elderberry is associated with many additional health benefits, such as fighting cancer and bacteria, immune support, UV protection, and diuretic effects.

However, these claims have limited evidence, and further research is needed. While elderberry has some promising potential benefits, there are also some dangers associated with its consumption.

The bark, unripe berries, and seeds contain small amounts of substances known as lectins , which can cause stomach problems if too much is eaten 2.

In addition, the elderberry plant contains substances called cyanogenic glycosides, which can release cyanide in some circumstances. This is a toxin also found in apricot seeds and almonds 1 , 3 4. There are 3 mg of cyanide per grams of fresh berries and 3—17 mg per grams of fresh leaves.

However, commercial preparations and cooked berries do not contain cyanide, so there are no reports of fatalities from eating these. Elderberry tea does not naturally contain caffeine.

That said, some blends of elderberry tea may include other ingredients that do include caffeine. Depending on the dose, your elderberry tea may have a similar effect.

As always, the best thing you can do is talk to your doctor about your particular case. Elderberry can support immune health, cardiovascular health, and more. You can make your own at home, either from scratch or with the help of pre-made tea that only needs to be steeped. Elderberry tea can be consumed every day.

There are lots of great options available to you. As always, you should talk to your doctor before adding a new supplement to your routine. nutrition Medically Reviewed. Medically Reviewed by. Written by. Elderberry tea is a popular herbal tea that boasts many health benefits.

Read on to learn more. What is elderberry tea? Tiralongo E, Wee SS, Lea RA. Elderberry supplementation reduces cold duration and symptoms in air-travellers: a randomized, double-blind placebo-controlled clinical trial. 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. Appenteng MK, Krueger R, Johnson MC, et al. Cyanogenic glycoside analysis in American elderberry.

Sidor A, Gramza-Michalowska A. Martini N. J Prim Health Care. 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. J Diet Suppl. Avula B, Katragunta K, Wang YH, et al. Chemical profiling and UHPLC-QToF analysis for the simultaneous determination of anthocyanins and flavonoids in Sambucus berries and authentication and detection of adulteration in elderberry dietary supplements using UHPLC-PDA-MS.

J Food Compost Anal. United States Pharmacopeia USP. Her experience ranges from counseling cardiac rehabilitation clients to managing the nutrition needs of complex surgical patients.

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Use limited data to select content. List of Partners vendors. Medically reviewed by Suzanne Fisher, RD. Fact checked by Nick Blackmer. Table of Contents View All. Table of Contents. Side Effects. How to Store. Elderberry Supplement Facts Active ingredient s : Multiple anthocyanins and polyphenols Alternate name s : Black elder, European elder, elder flower, sambucus Suggested dose: No standard dose, however, 2 to 4 tablespoons daily given once or in 4 divided doses daily, depending on age, is the most common dosage used in research Safety considerations : Avoid if you are pregnant, breastfeeding, have an autoimmune disease, are taking immunosuppressants, and in children under 5 years of age.

Natural and Herbal Cold and Flu Treatments. Is Elderberry Recommended To Prevent COVID? Is It Safe To Take Elderberry Every Day? What Is Osha Root? Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Originally written by Cathy Wong. See Our Editorial Process.

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She recognized the need for reliable health information while supporting friends through unique health challenges and refocused her career to bring clarity and compassion to healthcare communications. Lisa is a graduate of the University of California, Berkeley and a lifelong Northern Californian.

Is elderberry tea part of your winter health routine? They grow on the sambucus nigra , also known as Black Elderberry or European Elder. This deciduous bush is native to Europe and grows throughout the Americas and Africa. For centuries, different cultures have used parts of the elder — including its flowers, leaves, and berries — as a medicinal plant to treat various conditions.

Native Americans used it to treat fevers and other ailments. Egyptians used it to treat burns. Elderberry is one of the most-used and nutritious medicinal plants in the world and is rich in protein, fiber, iron, potassium, phosphorus, calcium, and vitamins A and C.

It is also an important source of antioxidants , which reduce oxidative stress and the risk of cell damage that can lead to disease. In fact, elderberry is proven to be higher in antioxidants than blueberries, cranberries, and mulberries. REF REF Medical studies have shown that both elderberry and elderflower the blossoms that come out before the berries help relieve a variety of ailments, especially during the difficult winter months.

Unripe elderberries, as well as elder leaves and bark, contain a toxic substance called sambunigrin. If you ingest these parts of the elder without proper preparation, you may experience nausea, diarrhea, and vomiting. You can ensure a safe, healthful drink by purchasing ripe or dried berries or using a prepared powder or extract to make your tea.

There have been no reports of side effects from drinking elderberry tea, but no research has been done to confirm that elderberry is safe to take when you are pregnant, breastfeeding, or have an autoimmune disease. If you have an autoimmune disease, elderberry may cause your immune system to become overactive and increase the symptoms of your disease.

To be safe, pregnant and nursing persons and those with autoimmune conditions should avoid drinking elderberry tea. We recommend talking to your healthcare practitioner before brewing a batch. Elderflowers generally bloom in late spring or early summer.. You should pick them when almost all their buds have opened and store them temporarily in a mesh bag to keep them from spoiling.

Fresh elderberries are in season in early summer in warm climates and late summer in colder climates. Ripe elderberries have dark purple or dark purple-blue skin, and when you squeeze them, their juice should also be dark purple.

Fresh elderberries only last a few days, so you should dry them immediately or cook them for your tea when you bring them home. To dry elderberries, first pick through the berries and remove any that look unripe.

Then wash them in a colander and spread them out on a layer of paper towels to dry, patting them with another towel to remove as much moisture as possible. You can also spread them on a cookie tray lined with parchment paper, ensuring none of the berries touch.

When they are dried, remove them from the oven and let them cool completely before storing them in an airtight container. Hang elderflowers upside down by their stalks or lay them in a single layer on a screen for several days. When the flowers are dry, gently pull the blossoms from their stalks and store them in a paper bag in a cool, dry place.

You can find these products online, in natural food stores, or the natural food section of your supermarket. You can do this in a few easy steps:. Once the syrup has cooled, you can store it in an airtight container in the refrigerator and use it to make elderberry tea or take a spoonful to relieve a sore throat or cold.

You can make elderberry tea using elderberry concentrate, elderberry flowers, dried elderberries or elderflowers, elderberry powder, or elderberry extract. Elderberry has a sweet and tart taste on its own. Elderflower has a floral, earthy taste. You can add a wide range of spices during the steeping or cooking process to enhance the flavor of your elderberry tea.

Consider using a cinnamon stick, turmeric, ginger, cardamom , rosemary, thyme , or peppercorns. If you prefer a sweeter tea, add honey or your favorite sweetener after the tea has brewed. Combine one tablespoon of berries and one cup of water in a pot and bring to a boil.

Reduce the heat and simmer for 20 minutes. Strain the berries through a fine sieve, using a spoon to release the juice from the skins.

Pour the remaining tea into a mug and enjoy. Combine equal parts of elderberry syrup and boiling water and syrup.

If the tea is too strong, adjust the flavor by adding more water. Use a ratio of one teaspoon of dried elderberries to one cup of water. Bring the water to a boil and simmer the mixture for 20 minutes.

Strain the liquid through a sieve to remove the berries and pour the infusion into a mug. To make an elderflower infusion using fresh flowers, add one tablespoon of fresh blossoms to your teapot.

Cover with 1 cup of boiling water. Cover the pot and let the tea steep for 10 minutes. Tea made from dried flowers has a stronger flavor and may be easier on your stomach. Place one tablespoon of dried flowers in a teapot, cover them with one cup of building water, and steep the tea for a minimum of 20 minutes or overnight.

If the tea cools, you can drink it cold or heat it over the stove. For a real immune boost, combine both elderberries and elderflowers to make a potent tea. Use one tablespoon dried berries and two tablespoons of dried flowers for each cup of water.

Place the dry ingredients in a teapot, pour building water over them, and steep for 10 minutes. Or, simmer the mixture in a pot on the stove for 20 minutes and then strain the fruit and flowers. This article will evaluate the evidence for these claims. It will also look at the possible side effects of consuming raw elderberries and suggest methods of preparation.

Elderberries are the fruit of the Sambucus tree. The most common type is the Sambucus nigra. The tree has clusters of small white or cream elderflowers and bunches of small blue or black elderberries.

Native Americans and European herbalists have long used elderberries for their supposed range of health benefits. These include boosting the immune system to help the body fight off colds, flu , and other respiratory infections. The elderberry contains certain compounds and substances that might have a beneficial impact on health.

There is some evidence to support the claim that elderberry can help treat colds and flu, though the available studies are small. A systematic review from concluded that elderberries might have antioxidant and antiviral effects, though the authors state that more research is needed.

In one study , 60 people with flu-like symptoms took 15 milliliters ml of elderberry syrup four times a day. Their symptoms improved 4 days before the people who took a placebo. In another study , 32 people with flu-like symptoms took lozenges containing milligrams mg of elderberry extract four times a day for 2 days.

After 24 hours, they reported an improvement in symptoms, such as fever , headache , muscle aches, and nasal congestion. A double-blind, randomized control trial looked at whether elderberry extract could prevent people from experiencing cold-like symptoms after traveling on an airplane.

People took lozenges containing mg of elderberry extract and mg of rice flour twice a day for 10 days before traveling. Researchers found that the capsules did not prevent the symptoms, but people who took elderberry had less severe symptoms that lasted for a shorter time.

Elderberry fruit contains high levels of flavonoids, which means it might have anti-inflammatory and antioxidant properties.

These help to protect healthy cells from harmful free radicals that play a role in skin problems. The American Nutrition Association ANA suggest that using an elderberry face wash can help fight acne because of its antiseptic effects. Elderberries contain high levels of vitamin A.

The ANA also say that elderberries may soothe the skin, help ease the appearance of age spots, and prevent or lessen wrinkles. One cup of elderberries contains calories and A cup also contains the following vitamins and minerals:.

Elderberries are also an excellent source of fiber, containing This makes up a large amount of the recommended daily intake, which according to Dietary Guidelines for Americans is 34 g for men and 28 g for women.

People can eat elderflowers raw or cooked. However, raw elderberries, as well as the seeds, leaves, and bark of the tree, contain a toxic substance. Eating or drinking raw elderberries or another toxic part of the plant can lead to nausea, vomiting, and diarrhea.

Several elderberry capsules, lozenges, and syrups are commercially available for treating a cold or the flu. Elderberry-based skin care products are also available in some stores.

People have used elderberries for their potential health-boosting properties for many years, most notably to fight colds and the flu. While there are a few studies that appear to support these claims, they tend to feature small numbers of participants. This means that researchers need to investigate further before they are sure about the health benefits of elderberries for all consumers.

Elderberries contain high levels of fiber. Consuming elderberries as part of a healthful diet may lead to some health benefits, including protection from cardiovascular disease and colorectal cancer.

However, do not eat raw elderberries, as they can cause nausea, vomiting, and diarrhea. It is also worth noting that elderberry syrup often contains high levels of sugar. Many people consume cranberry juice for its health benefits.

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