Beginning each fall, we start to hear lots of buzz about elderberry syrup. We hear that it has anti-bacterial and anti-viral properties, but what does that mean? Does it really work, or is just an old folk medicine? What does the research show about elderberry extract? Can it REALLY help during flu season? What else can it help with? Let’s take a look at what research has found, and I think you’ll be shocked at the power of these little black elderberries (also known as Sambucus Nigra)!
(Before I begin, I must remind you that this is not medical advice. This is a complication of research on the benefits of elderberries. Please consult your healthcare provider with questions about dietary supplements and drug administration. For educational purposes only.)
Vitamins and Minerals in Elderberry Fruit
Before we get into specific acute and chronic diseases, let’s look at some of the basic nutritional values associated with elderberry. Part of its immune-boosting properties can be contributed to its high Vitamin C content. 100 grams of elderberry contains 40% of the daily value for Vitamin C. It is also high in dietary fiber, and it contains 7 grams per serving (source). According to Stanford Lifestyle Medicine, fiber is great for gut health. When it comes to minerals, elderberry packs a big punch with both iron and copper. In short, a cup of elderberries provides a ton of nutritional value.
1. Can Elderberry Help with Flu Prevention?
Yes, elderberry may help with flu prevention! In this study, elderberry was found to be effective in vitro against 10 different strains of the flu. For comparison, the annual flu vaccine usually only covers 2 strains of the flu. So, making elderberry syrup or elderberry tea part of your daily routine during flu season might be a great way to stay healthy.
And this study found elderberry to be comparable to Tamiflu when it comes to H1N1 flu prevention. If you are looking for a natural way to get the beneficial effects of an anti-viral, elderberry might help!
2. Can Elderberry Help with Flu Symptoms?
Yes, elderberry may help with flu-like symptoms! The Journal of International Medical Research published a randomized, placebo-controlled, double-blind study (the gold standard, top-of-the-line type of study) on elderberry and flu. Elderberry was found to reduce flu and cold duration by an average of 4 days. That’s significantly better than Tamiflu, which must be taken with 48 hours of symptom onset. Best-case scenario, Tamiflu can only reduce symptoms by 1-1.5 days. And if taken after the first 48 hours, it is unhelpful (source).
The same study also found that the need for rescue medications associated with flu was significantly reduced for those taking elderberry.
3. Can Elderberry Help with Cold Symptoms?
Yes, elderberry may help with cold symptoms! A review of 5 clinical studies compiled by Advances in Integrative Medicine found that taking elderberry products within 48 hours of onset of symptoms reduced total time for both duration and severity. They specifically pointed out the improvements in nasal congestion, sore throat, fever, and headache. Average symptom reduction was 50% after only 2-4 days of elderberry supplementation. When it comes to natural cold remedies, elderberry is definitely worth considering.
4. Can Elderberry Help with Upper Respiratory Symptoms?
Yes, elderberry may help with upper respiratory symptoms! This meta-analysis found that, “Supplementation with elderberry was found to substantially reduce upper respiratory symptoms.” And it further suggested that elderberry might be a better choice than antibiotics or prescription drugs. It stated, “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.”
5. Can Elderberry Help with Managing Diabetes?
Yes, elderberry may help with managing diabetes! There are many studies that relate use of elderberry to improved blood sugar levels. The International Journal of of Molecular Science found that elderberry juice supplementation lowered insulin secretion, corrected hyperglycemia, and ultimately improved insulin resistance (source). This study also found evidence of elderberry’s positive impact on insulin resistance. This study from the American Chemical Society found that the phenolics in elderberry give it antidiabetic properties. And just for good measure, here’s one more study from the Journal of Nutrition on elderberry and diabetes.
6. Can Elderberry Help with Blood Pressure and Heart Health?
Yes, elderberry may help with blood pressure and heart health! This study from Pharmaceutical Biology found that elderberry contributed to improved blood pressure thanks to the antioxidant effects of its polyphenols. There is also evidence that elderberry may reduce uric acid levels, which is associated with high blood pressure (source)
7. Can Elderberry Help with Cancer and Tumor Formation?
Yes, elderberry supplements may help with cancer development and prevention in many ways! This study from the Journal of Medicinal Food looked at berries of the European elder tree as well as American elderberries. They found that both “fruits demonstrated significant chemopreventive potential through strong induction of quinone reductase and inhibition of cyclooxygenase-2, which is indicative of anti-initiation and antipromotion properties, respectively.”
And I have to quote a study from Molecules, which will knock your socks off…”The results of the research show that the effect of antioxidant phytochemicals contained in their composition reduces the level of free radicals and pro-inflammatory cytokines, prevents mutations that increase the risk of cancer development, and inhibits cell proliferation, induction of apoptosis, and changes in intracellular signaling, consequently inhibiting the growth of malignant tumors and the formation of metastases.”
8. Can Elderberry Help Protect the Skin Against Skin Cancer?
Yes, some research shows that black elderberry can help offer protection against skin cancer! The Archives of Dermatological Research reported that the polyphenols in elderberries have an incredible antioxidant effect on the skin. The journal explained that, “The laboratory studies conducted in animal models suggest that these polyphenols have the ability to protect the skin from the adverse effects of UV radiation, including the risk of skin cancers.”
Final Thoughts on the Benefits of Elderberry Syrup
You know what I love? I love with my medicines offer POSITIVE side effects! I may be giving my family homemade elderberry syrup for immune health during flu season, but if the antioxidant compounds might also be preventing cancer and improving heart health….cha-ching! I’ll take it!
