Elderberry has been used for centuries to support people’s immune systems. Here’s how it works and why you may want to consider trying it.
In the past few years, elderberry has risen to the top of the list of natural immune support supplements. Some people seem to swear that it helps speed up their recovery time from common illnesses, and that it helps keep them healthy when everyone around them is getting sick.
These are bold claims — ones that researchers have spent a fair amount of time and effort looking into over the past five years. The good news is: there’s some truth in them. The bad news is: it’s not a magical cure.
Given that our practitioners and their patients have been asking more about elderberry as of late, we wanted to provide a resource for people to find accurate information and help debunk some of the misconceptions about this plant and its colorful berries. Here’s what elderberry is, how it can support the immune system, what you must consider when choosing it as a supplement, and of course, what it doesn’t do.
What is Elderberry?
Elderberry (Sambucus) is a type of shrub or small tree that flowers and grows round, dark blue or purple berries. Its berries grow in umbels which are flat, loose, umbrella-like clusters, that are easily distinguishable.
Elderberry plants come in a few different varieties, such as the European Elder (Sambucus nigra L.), which is more like a tree and grows to about 20 to 30 feet tall, and the American Elder (Sambucus nigra L. ssp. canadensis), which is more like a deciduous shrub that doesn’t typically grow past 13 feet tall.
Elderberry plants and trees grow throughout Europe, Asia and North America and can grow nearly anywhere in its ideal soil type, which is moist, well-drained, and with an alkaline environment (pH level) of 5.5 to 6.5. They grow best when well-watered and in a fair amount of sun.
The Use of Elderberry in Ancient Times
In ancient times, when humans needed to hunt and gather food, elderberries were alluring plants — they’re lush with beautiful flowers and plentiful fruit. They did notice that when they ate too much, it made them ill, typically with nausea, vomiting, or diarrhea. Based on modern medicine and testing, we know something ancient people did not: that elderberries (and even the roots and bark) are mildly poisonous when they’re raw. Of course, thanks to the testing we’ve done, we also know the exact reason for it.
“The elderberry plant contains substances called cyanogenic glycosides, which can release cyanide in some circumstances,” says Dr. Chris Norris, MD, Chartered Physiotherapist, neurologist, and sleep expert. “This is a toxin also found in apricot seeds and almonds. There are 3 mg of cyanide per 100 grams of fresh berries and anywhere from 3 to 17 mg per 100 grams of fresh leaves. This is just 3% of the estimated fatal dose for a 130-pound (60-kg) person.”
Ancient people did figure out that they could avoid the adverse effects of elderberry shrubs by simply cooking the parts of the plant they wanted to eat — this truly does mean any part of the plant. They cooked the berries, bark, and roots if they planned to consume them. This process neutralizes the cyanide and renders the plant harmless, and even in their rudimentary understanding of the elderberry, they understood that it contributed to their health and wellness.
Integration into Natural Health Support
Over time, researchers and practitioners became more curious about the common traditional use of elderberry in herbal medicine as a supplement to diet and overall health. In particular, scientists have been interested in their deep, rich color.
Much like blueberries (also having a deep, rich color), elderberries contain anthocyanins, which are water-soluble pigments that contribute to purple, blue, and red color in fruits and vegetables and act as antioxidants. As the researchers from this 2017 study put it, “the health and therapeutic effects of anthocyanin are mainly contributed by its antioxidative activities.” The same researchers pointed out that “anthocyanins reduce the risk of several diseases that can be shown by [both] direct and indirect pathways.”
These types of findings are exactly why elderberries are popular for overall health and immune support — its antioxidants help neutralize free radicals and are believed to offer healthy support benefits.
While elderberry can be grown in many parts of the United States, it’s more common to purchase it in the form of a supplement. The most popular elderberry supplements come in syrup form, but it also comes in capsules, tablets, gummies, lozenges, and tea.
How Does Elderberry Support the Immune System
Because of its antioxidant properties, elderberry is most commonly used for immune support, and the way in which elderberry helps accomplish this goal is fascinating. Multiple studies from different countries and researchers have shown similar, or corroborating results.
Stimulates Cytokines
A study published in 2019 found that “Elderberry exhibits multiple modes of therapeutic action against influenza infection.” However, this study did not find that an elderberry supplement (or even homemade preparation) prevented people from getting the flu. Instead, the researchers found that elderberry stimulated cytokines to fight off the flu once the virus had already taken hold. The resulting effect is an increased recovery time from the flu that already infected the body. Researchers found that — quite literally — the elderberry was effective in stopping the virus from propagating.
Study co-author Golnoosh Torabian, Ph.D wrote that elderberry “inhibits the early stages of an infection by blocking key viral proteins responsible for both the viral attachment and entry into the host cells.” In part, researchers believe that these attributes are influenced by the deep purple of the berry — which of course is attributed to its anthocyanins.
A 2016 Australian study looked into the effects of an elderberry supplement in air travelers, as planes are often associated with the spread of germs due to poor ventilation and air circulation while in the air. Participants were asked to log their cold symptoms, duration, and episodes daily. Perhaps unsurprisingly, researchers noted that the participants who received elderberry (instead of the placebo) experienced shorter duration with milder symptoms.
Furthermore, a 2019 study of 180 people concluded that “supplementation with elderberry was found to substantially reduce upper respiratory symptoms.” Researchers even went so far as to suggest that elderberry could help solve another problem in U.S. modern medicine: overzealous antibiotic prescriptions and potential antibiotic resistance. Researchers wrote, “these findings present an alternative to antibiotic misuse for upper respiratory symptoms due to viral infections, and a potentially safer alternative to prescription drugs for routine cases of the common cold and influenza.”
Stimulates Genes that Control the Immune Response
As if there wasn’t already enough fascinating evidence to suggest that elderberries are the newest superfood, we haven’t covered it all just yet. Dr. Barry Sears, Ph.D, and creator of The Zone Diet believes that “the most likely reason for the positive effect elderberries can have on the immune system is the levels of polyphenols in the fruit. At high enough levels, they can activate the gene transcription factor AMPK (AMP-activated protein kinase) that controls much of the body’s immune response.”
Quality Counts with Elderberry
As is the case with any other supplement, quality is very important — not just in the ingredients, but in the integrity of the company that creates them.
The harvesting time is very important — the berries have to be ripe and dark in color in order for the supplement to be at its full potency and concentration, and for the berry to contain high concentrations of anthocyanins. If the berries are picked too early (late summer or early fall is ideal), they may not be as effective in supporting the immune system as they would have been had harvesters waited.
“When you’re thinking about working with elderberry or any other plant-based remedies, it’s important to understand that plants, like people, interact with everyone differently,” says herbalist and wellness coach Paula Billig. “They’re not discrete, replicable pharmaceutical replacements — they’re as complex and messy as we are.”
Billig also warns that you can’t replace a plant-based supplement with synthetics. “Elderberries are a finite resource — there’s only so much available in any given year, and that’s what was grown and harvested during the last season. So while elderberry is a fine immune support supplement, everyone dosing with it for months at a time will quickly use up the supply and we’ll simply have to wait for the next harvest to restock.”
Elderberry: One Aspect of Immune Support
While elderberry can be an effective means of supporting immune health, it’s important to remember that it cannot substitute or replace other crucial elements of overall health. In order for our bodies to function at optimal levels, we need good nutrition, plenty of hydration, exercise, and sufficient amounts of sleep.
As you might expect from a person who created a diet plan revolving around anti-inflammatory foods, Sears reaffirms the importance of the role inflammation can play in immune response. If your body is constantly trying to decrease inflammation, it will have a harder time fighting off the things it actually needs to concentrate on. “To improve and support your immune response,” he says, “you need a coordinated dietary program of following an anti-inflammatory diet to reduce inflammation, omega-3 fatty acids to resolve inflammation, and then polyphenol extracts to activate AMPK so it can repair damage caused by inflammation.”
“As an herbalist, I think elderberry is a wonderful tool to turn to when you start having symptoms of an illness, provided you can maintain a regular dosing schedule and that you make other appropriate ‘good health’ diet and lifestyle choices to also support your wellness. No plant can or should be responsible for overcoming an unhealthy lifestyle.”
Incorporating elderberry into your immune support regimen will not be a magic cure for any other aspect of your life you’re neglecting. If you’re not getting enough sleep and eating fast food all the time, taking an elderberry supplement will be largely unhelpful. However, research has shown that — in addition to a healthy lifestyle and diet — elderberry can support your body’s natural immune response and help decrease the time frame it takes for your body to recover from common ailments.
Written by Emerson Ecologics Photo from Freepik
