Elderberry (Sambucus nigra)
A traditional remedy rich in antioxidants, used to shorten the duration of cold and flu.
Also known as: Black Elder • European Elder
Overview
Elderberry refers to the fruit of the Sambucus tree. The dark purple berries are a rich source of antioxidant compounds called anthocyanins. Extracts from these berries have been used for centuries to treat respiratory illnesses, and modern research supports their ability to reduce the severity and duration of influenza and the common cold.
Key Benefits
Antiviral Properties
Compounds in elderberry can block flu virus particles from entering host cells and inhibit their replication.
Reduces Cold and Flu Duration
Studies show that taking elderberry extract at the onset of symptoms can shorten the duration of influenza by an average of 4 days.
High in Antioxidants
The rich anthocyanin content helps protect cells from oxidative stress and inflammation.
Dosage & How to Take
Dosage varies by preparation. For standardized syrups, a common regimen is 15 mL (1 tablespoon) 2-4 times daily for 3-5 days.
| Purpose | Dose | Notes |
|---|---|---|
| Flu or Cold | 15 mL of syrup, 4 times/day | Begin within the first 48 hours of symptoms. |
| Prevention (e.g., during travel) | 15 mL of syrup, 1-2 times/day | Some studies support preventative use. |
Best Time to Take
Can be taken with or without food.
With or Without Food
Not necessary.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Standardized Extract Syrup (e.g., Sambucol®) | High | Treating cold and flu | The form used in most clinical trials. |
| Capsules/Lozenges | Good | Convenience | Ensure they are made from a quality extract. |
Side Effects & Safety
Common
- None when using properly prepared products.
Rare
- Allergic reactions are possible.
Contraindications
- Uncooked or unripe berries, as well as the leaves, stems, and roots of the plant, contain cyanogenic glycosides and are poisonous.
Interactions
Elderberry may have a diuretic effect, potentially amplifying the effect of diuretic medications.
As it stimulates the immune system, it could interfere with immunosuppressive therapy.
Scientific Research
Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial
Supplementation with elderberry was found to substantially reduce the duration and severity of colds in air travelers.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.