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Elderberry offers several health benefits, particularly in reducing the duration and severity of cold and flu symptoms. It also shows promise in improving metabolic health, cardiovascular health, and male fertility, although more research is needed in these areas. While generally safe, elderberry should be properly prepared to avoid toxicity. As with any supplement, it is advisable to consult with a healthcare provider before starting elderberry supplementation.
Elderberry (Sambucus nigra L.) has been used for centuries in traditional medicine for its purported health benefits. This article explores the health benefits, risks, uses, and effectiveness of elderberry based on recent scientific research.
Health Benefits of Elderberry
Cold and Flu Relief
Elderberry has been shown to reduce the duration and severity of cold and flu symptoms. A study involving air travelers found that those who took elderberry extract experienced significantly shorter cold episodes and lower symptom scores compared to the placebo group1. Another study demonstrated that elderberry syrup relieved influenza symptoms on average four days earlier than a placebo4. However, a separate trial found no significant difference in influenza duration or severity between elderberry and placebo groups, suggesting the need for further research2.
Metabolic Health
Elderberry juice has been found to influence carbohydrate and fat metabolism. A pilot study showed that elderberry juice increased carbohydrate oxidation and decreased fat oxidation after a meal, although it did not affect insulin sensitivity or glucose tolerance3. Additionally, elderberry juice had a minor effect on serum lipids and antioxidative capacity, with higher doses potentially reducing postprandial serum lipids6.
Cardiovascular Health
Elderberry extract appears to have a neutral effect on cardiovascular disease (CVD) risk biomarkers. A study on postmenopausal women found no significant changes in CVD biomarkers after 12 weeks of elderberry extract consumption, although it was deemed safe7. Another study indicated that a mixed berry beverage, including elderberry, reduced total and LDL cholesterol levels and improved cognitive performance in older adults10.
Antioxidant Properties
Elderberry is rich in anthocyanins, which have strong antioxidant properties. Research on mice showed that elderberry extract reduced oxidative DNA damage, suggesting its potential as a natural antioxidant5.
Male Fertility
Elderberry may also have benefits for male fertility. A study on mice with busulfan-induced azoospermia found that an elderberry-supplemented diet improved spermatogenesis, indicating its potential as a complementary treatment for testicular damage following chemotherapy8.
Risks
While elderberry is generally considered safe, there are some risks associated with its consumption. Raw elderberries, leaves, and stems contain cyanogenic glycosides, which can produce cyanide and are toxic if ingested. Therefore, elderberry products should be properly prepared and cooked to avoid toxicity.
Uses
Elderberry is commonly used in various forms, including syrups, extracts, juices, and capsules. It is often marketed as a natural remedy for colds, flu, and other respiratory infections. Additionally, elderberry is used in dietary supplements aimed at improving metabolic and cardiovascular health.
Effectiveness
The effectiveness of elderberry varies depending on the health condition being addressed. While there is strong evidence supporting its use for reducing cold and flu symptoms1 4, its benefits for metabolic health, cardiovascular health, and male fertility require further investigation3 6 7 8. The antioxidant properties of elderberry are well-documented, making it a valuable addition to a health-conscious diet5.