Getting sick can sideline your training, which is why we’re often looking for ways to boost our immune systems, especially during cold and flu season, and even more so now in the midst of the coronavirus outbreak. (For COVID-19, it’s important to remember that currently there is no cure, but keeping a safe distance from others, wearing a mask in public, and hand washing are currently the most effective ways to help slow the spread.)
But one “miracle” worker for boosting your immunity you may have heard of is elderberry. Despite many claims, is there any truth it can help fend off colds and flus or help with inflammation? To find out, we tapped Maya Feller, R.D., C.D.N., owner of Maya Feller Nutrition and Starla Garcia, M.Ed., R.D.N., L.D. owner of The Healthy Shine to break down the benefits of elderberry.
What is elderberry?
Elderberry is a dark purple berry that comes from the European elder tree. The berries are tart in flavor and need to be cooked to be eaten, which is why most products that tout the ingredient are in the form of syrups, extracts, gummies or tablets. Elderberry has been used in traditional medicines throughout history, most notably for its properties to help with cold and flu symptoms, says Feller.
What are the benefits of elderberries?
Elderberries are packed with vitamin C and anthocyanins—a type of flavanoid that provides antioxidants, gives the berries their rich colors, and are known for their anti-inflammatory and anti-viral properties.
As elderberries are high in antioxidants, it may be able to help boost your immune system, reduce inflammation, and protect your heart, Garcia says. And, it’s high in both vitamin C and vitamin A, which are known to reduce inflammation and promote immune function, she adds. Additionally, because of the vitamin C, it may help with healing a cut or scrape, for instance if you fell during a trail run or got tripped up during a race.
Does taking elderberry actually work?
A study published in Nutrients showed that air travelers who took elderberry syrup had a shorter duration of cold symptoms that were less severe than the control group who did not. Another study published in the Journal of Internal Medicine Research found that those who started taking elderberry extract during the onset of traditional flu symptoms saw their symptoms end four days earlier than those taking a placebo. And, a study published in Complimentary Therapies in Medicine found that elderberry may help reduce upper respiratory symptoms during a cold or flu.
So, taking elderberry at the onset of symptoms could potentially help alleviate the severity of symptoms of the common cold and flu, Feller says. And, taking elderberry may help relieve nasal congestion and upper respiratory symptoms like a cough, Garcia adds.
How can elderberries benefit runners?
Elderberries have anti-inflammatory properties which may may be especially helpful in aiding recovery for runners.
“As an athlete, adding elderberry to your diet could potentially help you recover faster from injuries and muscle soreness, since overall systemic inflammation may be decreased,” Feller says.
Elderberry can also alleviate constipation, so if a runner is experiencing GI problems, it may be helpful, too, says Garcia.
What are the side effects of elderberry?
Consumption of elderberry seems to be generally regarded as safe, and carries a low risk of adverse effects, says Feller. However, the leaves, stems, raw and unripe berries, and other plant parts of the elder tree contain a toxic substance and, if not properly prepared, may cause nausea, vomiting, and severe diarrhea.
And keep in mind that it’s a diuretic, which can cause you to urinate more often leading to imbalances such as dehydration or hypernatremia (having too much sodium in your bloodstream) or hyponatremia (having too little sodium in your bloodstream).
“I always encourage people to be cautious of how supplements may interact with medication,” Garcia says. As with any supplement, it’s important for the individual to have a clear understanding of any underlying health conditions, explains Feller.
How often can you take elderberry?
“I encourage if you want to take it, be sure it’s taken in moderation,” says Garcia. “It may not be to a person’s benefits to take it every day, especially as there is more research being done on benefits and dosing.”
For most people, it likely wouldn’t hurt to add an elderberry supplement. “However, it is not a replacement for the seasonal flu shot. A high-quality supplement backed by science should be selected, and as always, consult your doctor or credentialed healthcare practitioner before taking any new supplements,” Feller says.
There are several elderberry supplement options and preparations, such as gummies, lozenges, syrups and teas, but the most popular and best way to consume elderberry is in syrup form. There is still more research needed on dosing, but in general, follow the dosage instructions on the packaging and consult with your doctor before adding any new supplements to your diet. When consuming elderberry, it’s important to read the product label and to be mindful of added sugars, Feller adds.
Bottom line: While elderberry may help shorten the duration of the cold or flu, it’s not a cure-all and should not replace other therapies such as a seasonal flu shot, medicine for severe symptoms, and regular hand-washing. And, it’s important to note that when it comes to COVID-19, there is no cure to date. While you may have seen elderberry touted as a way to cure or reduce COVID-19, it is not recommend as supplementation to cure or a way to reduce COVID-19 symptoms, Feller says. And, there currently is no strong evidence to support taking elderberry as protection against COVID-19.
The COVID-19 pandemic is a rapidly developing situation. For the most up-to-date information, check resources like the Centers for Disease Control and Prevention (CDC) regularly.
Jordan Smith
Digital Editor
Jordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends. She is a published author, studying for her personal trainer certification, and over the past year became an unintentional Coronavirus expert. She has previously worked at Health, Inc., and 605 Magazine and was the editor-in-chief of her collegiate newspaper. Her love of all things outdoors came from growing up in the Black Hills of South Dakota.
