Elderberry is one of the most commonly used medicinal plants in the world. It is most often taken as a supplement to treat cold and flu symptoms. However, the raw berries, bark, and leaves are poisonous.
Traditionally, Indigenous people used it to treat fever and rheumatism, while the ancient Egyptians used it to improve their complexions and heal burns.
Elderberry refers to several different varieties of the Sambucus tree, which is a flowering plant belonging to the Adoxaceae family.
The most common type is Sambucus nigra, also known as the European elderberry or black elder. This tree is native to Europe, though it is widely grown in many other parts of the world as well (1, 2).
S. nigra grows up to 30 feet (9 meters) tall and has clusters of small white- or cream-colored flowers known as elderflowers. The berries are found in small black or blue-black bunches (1).
The berries are quite tart and need to be cooked to be eaten. The flowers have a delicate muscat aroma and can be eaten raw or cooked (1).
Other varieties include the American elder, dwarf elder, blue elderberry, danewort, red-fruited elder, and antelope brush (1).
Various parts of the elderberry tree have been used throughout history for medicinal and culinary purposes (2).
Historically, the flowers and leaves have been used for pain relief, swelling, inflammation, stimulating the production of urine, and inducing sweating. The bark was used as a diuretic, a laxative, and to induce vomiting (1).
In folk medicine, the dried berries or juice are used to treat influenza, infections, sciatica, headaches, dental pain, heart pain, and nerve pain, as well as a laxative and diuretic (2).
Additionally, the berries can be cooked and used to make juice, jams, chutneys, pies, and elderberry wine. The flowers are often boiled with sugar to make a sweet syrup or infused into tea (1).
There are many reported benefits of elderberries. Not only are they nutritious, but they may also help address cold and flu symptoms, support heart health, and fight inflammation and infections, among other benefits.
One cup (145 grams) of fresh berries contain 106 calories, 26.7 grams of carbs, and less than 1 gram each of fat and protein (3).
Therefore, servings can vary in their nutrition (4, 8).
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.
May improve cold and flu symptoms
Black elderberry extracts and flower infusions have been shown to help reduce the severity and length of influenza (9).
Commercial preparations of elderberry for the treatment of colds come in various forms, including liquids, capsules, lozenges, and gummies.
One 2004 study of 60 people with influenza found that those who took 15 mL of elderberry syrup four times per day showed symptom improvement in 2 to 4 days, while the control group took 7 to 8 days to improve (10).
Furthermore, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms (11).
Further large-scale studies are required to confirm these results and determine if elderberry may also play a role in preventing influenza (9).
Note that most research has only been performed on commercial products. There’s little information about the safety or efficacy of homemade remedies (9).
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, 14).
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, 15).
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 3.5 times the antioxidant power of vitamin E (4, 15, 16, 17).
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, 19).
Additionally, one study found that antioxidant status improved in people 1 hour after drinking 400 mL of elderberry juice. Another study in rats found that elderberry extract helped reduce inflammation and oxidative tissue damage (20, 21).
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 (19).
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 (16).
How to Eat Elderberries
FAQ
Can you eat elderberries straight from the tree?
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