Elderberries are commonly found in supplements like gummies, syrups, and powders, often marketed as natural remedies for various ailments. However, despite their long history in traditional medicine, there is little scientific evidence to support their effectiveness in preventing or treating illnesses.
What Are Elderberries?
Elderberries are the fruit of the Sambucus plant, used for centuries in both food and medicine. The berries are toxic when raw and can cause symptoms like nausea and diarrhea. After cooking, however, they take on a tart flavor and are often used in jams, jellies, wines, and baked goods.
Dr. Naoki Umeda, an integrative medicine specialist, notes that elderberries have been a part of Native American and European medicine traditions. They are often promoted today as a remedy for colds and flu, but their actual benefits remain unclear.
Potential Health Benefits
Elderberries are rich in antioxidants, vitamin C, and dietary fiber, making them a healthy food when consumed in moderation. However, Dr. Umeda cautions that there is no solid evidence to support the idea that elderberries can effectively treat or prevent illnesses.
Most research on elderberries is inconsistent and limited by small sample sizes and other factors. The National Center for Complementary and Integrative Health states that there is not enough reliable data to confirm elderberry’s health benefits.
That said, some people swear by their healing properties based on personal experience, which suggests more research is needed. However, Dr. Umeda does not recommend elderberry supplements due to the lack of conclusive evidence.
Common Claims About Elderberries
- Cold and Flu Treatment: Elderberries are best known for their alleged ability to combat the flu and cold. Some studies suggest elderberries may reduce flu symptoms, but others have found no effect.
- Heart Health: Some test-tube studies suggest elderberries might help lower cholesterol. However, more research is needed to confirm these findings in humans.
- Blood Sugar Control: Animal studies show that elderberries may reduce blood sugar levels and insulin resistance. But human trials are needed before it can be considered a useful part of diabetes management.
- Gut Health: While elderberries are sometimes used to treat constipation, there is little evidence proving their effectiveness as a laxative.
- Skin Health: A 2023 test-tube study found that fermented elderberry extract might reduce skin inflammation. More research is needed to determine its potential use in anti-aging skincare products.
- Antiviral Properties: Some studies suggest elderberries may have antiviral effects, but there isn’t enough evidence to confirm that they can treat or prevent viral infections like COVID-19. In fact, some research warns that elderberries may be harmful in the case of viral infections due to the risk of immune overreaction.
- Antibacterial Properties: Elderberries contain compounds that have shown antibacterial properties in lab tests, but more studies are required to understand their effects on humans.
- Cancer-Fighting Potential: Preliminary studies suggest certain compounds in elderberries may have cancer-fighting effects, but more research is needed to confirm these findings.
Risks and Side Effects
While elderberries are generally considered safe when properly prepared, there are certain risks to be aware of. Dr. Umeda advises caution if you:
- Are allergic to elderberries. If you experience symptoms like hives or shortness of breath, seek medical help.
- Are pregnant or breastfeeding. There is insufficient research on the effects of elderberry in these groups.
- Take diuretics. Elderberries are natural diuretics and could cause dehydration if combined with other diuretic medications.
- Have gastrointestinal issues. Elderberry products can sometimes cause nausea, vomiting, and diarrhea.
- Are immunocompromised. Elderberries might overstimulate the immune system, which could be harmful in some cases.
Before taking elderberry supplements, Dr. Umeda recommends consulting with your healthcare provider. Additionally, remember that supplements are not reviewed by the U.S. Food and Drug Administration (FDA), and it is important to choose third-party tested products to ensure safety.
Final Thoughts
While elderberries are a healthy food when prepared properly, their health benefits are likely overstated. They are not a miracle cure, and they may pose risks for certain individuals. However, if you enjoy the taste of elderberry jam or syrup, there is no harm in consuming them in moderation. Just keep in mind that there is no need to rely on elderberry supplements to improve your health.
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