Elderberries are dark purple berries that are rich in fiber and antioxidants. According to the National Center for Complementary and Integrative Medicine, elderberry has long been used in some cultures to relieve cold and flu symptoms, but in recent years, elderberry supplements touting similar benefits have grown in popularity. .
When it comes to elderberry supplements, the real question is, “How effective does the supplement really work, and is it worth the cost?” asks Dr. Rona Sandon, PhD, RDN, LD, registered dietitian and associate professor of clinical nutrition at UT Southwestern.
We asked a nutritionist to find out more about what you need to know about elderberry supplements, their health benefits, and whether they actually support immune function.
What is elderberry good for?
According to Beryl Heather, RD, MS, RD, Chief Nutritionist, Banner Health, elderberries are rich in a variety of vitamins and minerals, including vitamin C, vitamin A, potassium, folate, calcium, and iron. It is said to be included.
“The exact nutritional content will vary depending on the variety of the plant, its ripeness, what environment it was in, and the climate conditions,” Heather told USA TODAY. According to Healthline, elderberries are also a good source of dietary fiber.
“The main health benefit of elderberries, like other berries, is that they are a good source of polyphenols, plant compounds that are well known to reduce inflammation and boost immunity. ” says Amelia Shelley, MPH, RD, CDN. , nutritionist at CDCES, Mount Sinai.
According to Heather, phenolic acids, anthocyanins, and flavanols are powerful antioxidants found in elderberries. Antioxidants work by lowering inflammatory indicators in the body, “protecting against the everyday damage that occurs to cells,” Sandon explains.
Are elderberry supplements good for you?
According to Healthline, elderberry supplements come in a variety of forms, including capsules, liquids, gummies, and lozenges. Elderberries are “very popular in supplement form right now, because they’re very high in antioxidants, like many other berries, like strawberries, raspberries and blueberries,” says Sandon. says.
Heather says anthocyanins, which are antioxidants, are the active ingredient in many elderberry supplements. She observed that some elderberry supplements are also high in vitamin C and zinc.
According to Healthline, elderberry supplements are often sold as products to relieve cold and flu symptoms. “Some studies suggest that elderberries may help reduce the severity and duration of symptoms caused by respiratory illnesses such as colds and flu,” says Shelley. . “However, very few studies have been conducted in humans.” Additionally, “other studies have shown that elderberry has little or no effect on the same symptoms,” she says. I say.
According to NCCIH, there are no studies suggesting elderberry is effective in preventing or treating COVID-19. In 2020, the U.S. Food and Drug Administration issued warning letters to multiple companies that fraudulently marketed supplements containing elderberry as an effective treatment for coronavirus disease (COVID-19).
Is it safe to take elderberry supplements daily?
Herbal supplements, including elderberry supplements, are not regulated by the FDA, “which means we have no way of knowing how much is in each product or formulation,” Sherry points out.
Heather added that elderberry supplements do not come with a Recommended Dietary Allowance (RDA) label. As a result, it is difficult for nutritionists to recommend minimum or maximum intakes of elderberry. “Because there aren’t really any guidelines around that,” she explains.
So the question of whether it’s safe to take elderberry supplements daily “really varies from person to person,” Sherry says. “You should check with your health care provider to determine if elderberry supplements are safe for you,” she emphasizes.
If you want to be absolutely sure, “the safest and best way to consume[elderberries]is to eat the fruit itself,” Heather recommends.
Who should not consume elderberry?
Elderberries should only be consumed when ripe and cooked. Heather says you don’t want to eat elderberries while they’re unripe because they contain seeds that “may cause mild nausea and vomiting.”
Read more: What is vitamin B6 good for? Health experts have opinions on whether supplements are necessary.
Certain medications may interact with elderberry. Be careful with “medications used to treat diabetes, diuretics, immunostimulants, morphine, (phenobarbital) or anticonvulsants,” Sherry points out.
“Be sure to check with your health care provider before taking any herbal supplements,” Sherry emphasizes.
