{"id":57537,"date":"2023-03-15T09:30:01","date_gmt":"2023-03-15T13:30:01","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=57537"},"modified":"2026-04-07T10:39:21","modified_gmt":"2026-04-07T14:39:21","slug":"elderberry-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/elderberry-benefits\/","title":{"rendered":"8 health benefits of elderberry"},"content":{"rendered":"

It may seem like there’s an elderberry version of everything: These days, you see it in pies, teas, juice, alcoholic beverages, and dietary supplements. Although it may seem trendy now, people have been using elderberries as food and medicine for thousands of years.\u00a0<\/span><\/p>\n

Elderberry originates from Europe, Northern Africa, and Western and Central Asia. It comes from the family <\/span>Adoxaceae<\/span><\/i> and is also known as elder, black elder, European elderberry, or European black elderberry.<\/span><\/p>\n

Ancient writings of Hippocrates, Dioscorides, and Pliny back in the fifth century BCE note the use of elderberry as medicine. In folk medicine, elderberry has been used to treat cold symptoms, such as fever, cough, nasal congestion, and mucous discharge. Today, people use elderberries for several health benefits because of their antibacterial, antiviral, anticancer, and antioxidant properties. Here, you’ll find some of these evidence-based health benefits of elderberries.<\/span><\/p>\n

8 health benefits of elderberry<\/span><\/h2>\n

When you talk about a nutritional powerhouse, elderberries deserve a worthy mention. They are loaded with carbohydrates, whole protein (including 16 amino acids), dietary fiber, fat, organic acids, essential oils, minerals (calcium, potassium, magnesium, iron, zinc, copper), vitamins A, C, B1, B2, B6, B9, and E\u2014and these nutrients have various benefit.<\/span><\/p>\n

In addition to these nutrients, elderberries mainly contain polyphenols, including flavonols and anthocyanins. Compared to other fruits, elderberry fruit has the most amount of anthocyanin\u2014and it\u2019s responsible for the berry\u2019s dark black-purple color. Anthocyanin functions as an antioxidant, a <\/span>compound<\/span><\/a> produced naturally in the body but also present in foods. Antioxidants fight off free radicals that damage cell membranes, DNA, and other parts of the body\u2019s cells.\u00a0<\/span><\/p>\n

The high antioxidant content and other properties of elderberry provide numerous health benefits. Here are seven.<\/span><\/p>\n

1. Treats respiratory infections<\/span><\/h3>\n

A <\/span>systematic review<\/span><\/a> published in the <\/span>Journal of BMC Complementary Medicine and Therapies<\/span><\/i> suggests that elderberry may reduce the duration and severity of respiratory infections, including <\/span>common colds and influenza<\/span><\/a> (commonly called the flu)\u2014and the associated symptoms like sore throat, cough, fatigue, fever, and congestion.\u00a0<\/span><\/p>\n

\u201cElderberry is a good source of vitamin C, which is vital to immune function and helps reduce the severity of cold and flu before it starts,\u201d says <\/span>Sarah Mathis<\/span>, MD, a functional medicine coach and CEO of <\/span>Sarah Mathis Wellness<\/span><\/a>. \u201cIt can shorten cold and flu by up to four days.\u201d<\/span><\/p>\n

In a <\/span>clinical trial<\/span><\/a> on 312 air travelers, the researchers found that elderberry supplementation reduced cold duration. During the study, 158 participants received elderberry capsules, and 154 received placebo from 10 days before travel through four to five days after arrival at their destination. Following the end of the trial, participants taking elderberry had fewer cold symptoms and recovered two days faster than participants on a placebo.<\/span><\/p>\n

Its effect on respiratory infections, such as the flu or common cold, is due to the polyphenol content, according to a <\/span>review<\/span><\/a> published in the<\/span> Journal of Functional Foods<\/span><\/i>. Elderberry is rich in polyphenols with antioxidant properties. What’s more, elderberries have a compound similar to a neuraminidase inhibitor. Dr. Mathis explains: \u201cThis is a substance that gets inside the flu virus to prevent it from replicating in your body. It works like antiviral medication.\u201d However, you should only take this supplement as an antiviral when prescribed by your healthcare provider.<\/span><\/p>\n

2. Promotes heart health<\/span><\/h3>\n

Elderberries may be beneficial for the heart, as they have been associated with positive effects on blood pressure; the anthocyanin content increases the <\/span>release of nitric oxide<\/span><\/a>\u2014which helps widen the blood vessels and improves blood flow, leading to a decrease in blood pressure.\u00a0<\/span><\/p>\n

Elderberry may also help reduce the amount of uric acid in the blood\u2014increased uric acid is linked to high blood pressure. \u201cCyanidin-3-glucoside is a type of anthocyanin present in elderberry which has been well researched for its role in vascular function, and preventing cardiovascular diseases,\u201d says Jenna Volpe, RDN, a <\/span>functional registered dietitian-nutritionist<\/span><\/a>, founder of <\/span>Whole-istic Living<\/span> in Austin, Texas.<\/span><\/p>\n

\u201cElderberries may also cause a reduction in LDL (<\/span>bad cholesterol<\/span><\/a>),\u201d Dr. Mathis says.<\/span> Indeed, the review reports that hypertensive rats fed with food containing polyphenols from elderberries showed decreased total cholesterol, LDL cholesterol, and triglycerides. However, the research on humans remains inconclusive and requires more evidence. <\/span>
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\n<\/span>RELATED: <\/b>Supplements to lower blood pressure<\/b><\/a><\/p>\n

3. Reduces inflammation<\/span><\/h3>\n

Inflammation occurs as a response to an infection or injury. As a result of an infection or injury, the body produces inflammatory cytokines\u2014molecules that activate the inflammatory response. Symptoms of inflammation may include redness, swelling, and pain.\u00a0<\/span><\/p>\n

According to the systematic review, elderberry may cause a significant <\/span>reduction in inflammatory cytokines<\/span><\/a>. \u201cElderberry has anti-inflammatory properties since it contains antioxidants that reduce free radicals in the body,\u201d Dr. Mathis says. Free radicals can cause cell and tissue damage if left unchecked.<\/span><\/p>\n

Still, future long-term trials are needed to evaluate the effects of elderberry in people with severe inflammatory problems. <\/span>
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\n<\/span>RELATED: <\/b>Signs of inflammation<\/b><\/a> | <\/b>How to reduce inflammation in the body fast<\/b><\/a><\/p>\n

4. Has anticancer properties<\/span><\/h3>\n

Elderberry may provide some health benefits in the fight against cancer. Researchers evaluated extracts from European (<\/span>Sambucus nigra)<\/span><\/i> and American (<\/span>Sambucus canadensis)<\/span><\/i> elderberries for their anticancer effects, and they showed some chemical properties that may <\/span>prevent disease progression<\/span><\/a>, according to a study in the<\/span> Journal of Medicinal Food.<\/span><\/i> \u201cThey enhance an enzyme called quinone reductase,\u201d says <\/span>Benjamin Gibson<\/span><\/a>, Pharm.D., a pharmacist, nutritionist, and adjunct professor at the University of Texas at Austin. \u201cIt protects cells from toxic and reactive chemicals that cause cancer and prevents the creation of new blood vessels, which cancer cells use to spread to other parts of the body.\u201d<\/span><\/p>\n

In addition, the extracts showed inhibition of<\/span> cyclooxygenase-2<\/span><\/a>, an enzyme that causes continuous growth of cancer cells and resistance to cancer therapy. What’s more, another study suggests that certain molecules in elderberry, including rutin, agglutins, and anthocyanins, can <\/span>promote healthy ovarian cells<\/span><\/a> and limit the progression of ovarian cancer cells. Elderberry agglutinin is believed to block the action of<\/span> a protein (vascular endothelial growth factor) that <\/span>encourages <\/span>tumor growth. <\/span>Also, rutin, the largest polyphenol concentration in elderberries, may help fight against cancer of the breast and blood tissues.<\/span><\/p>\n

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