Elderberry extract, derived from the dark purple berries of the black elderberry (Sambucus nigra), has been used as a traditional remedy for centuries. Elderberry is particularly well-known for its ability to support the immune system, speed recovery from colds and flu, and provide antioxidant benefits. Elderberry extract is gaining popularity as a natural and effective way to promote well-being during cold season. In this article, we'll explore what elderberry extract is, its health benefits, and how to use it safely.
What is elderberry extract?
Elderberry extract is derived from the berries of the black elderberry ( Sambucus nigra ), a plant native to Europe, North America, and parts of Asia. Elderberries are rich in antioxidants and bioactive compounds such as flavonoids, which help boost the immune system and possess anti-inflammatory properties. Elderberry extract is widely used to prevent and treat colds, flu, and other respiratory infections [1].
Where does elderberry come from?
Black elderberry grows primarily in temperate climates and was used in folk medicine by the ancient Romans and Greeks. In Europe, elderberry has been valued as a medicinal plant for centuries. In modern times, elderberry extract is used in dietary supplements, syrups, capsules, and teas to boost the immune system and promote general well-being [2].
How is elderberry extract made?
Elderberry extract is obtained by pressing and extracting ripe black elderberry berries. After harvesting, the berries undergo a special process to extract the bioactive compounds, particularly flavonoids and anthocyanins. These compounds are responsible for most of the health benefits of elderberry extract. The finished extract is then offered as a dietary supplement in the form of syrup, capsules, tablets, or powder [3].
Health benefits of elderberry extract
Elderberry and the immune system
One of the most important benefits of elderberry extract is its ability to boost the immune system. The flavonoids found in the berries, particularly quercetin and anthocyanins, have powerful antioxidant and antiviral properties that help support the immune system. Studies show that elderberry extract can stimulate the production of cytokines, which are responsible for regulating the immune response, and thus help fight infections more quickly [4].
If you want to support your immune system holistically, vitamin D3 also plays an important role – you can find out more about this in the article: Vitamin D3 – Bone Health & Immune Defense .
Elderberry and colds and flu
Elderberry extract has traditionally been used to treat colds and flu. Research shows that the extract can shorten the duration and severity of cold and flu symptoms such as cough, fever, and sore throat. One study found that people who took elderberry extract at the first sign of flu experienced a faster recovery and less severe symptoms [5]. The extract can also be taken preventively to reduce the risk of infection.
Elderberry and antioxidant protection
Elderberries are rich in antioxidants that protect the body from oxidative stress. Antioxidants help neutralize free radicals that can damage cells and accelerate the aging process. Due to its high anthocyanin content, elderberry extract helps promote cellular health and reduce the risk of chronic diseases triggered by oxidative stress [6].
Elderberry and inflammation
Elderberry extract has anti-inflammatory properties that can help reduce inflammation in the body. This effect may be particularly useful in treating respiratory infections, but also in chronic inflammation caused by other conditions. The anti-inflammatory effects of elderberries help relieve symptoms such as swelling, pain, and fever [7].
How does elderberry extract work in the body?
Elderberry extract works in several ways in the body to boost the immune system and fight infections. The active compounds in elderberry, particularly flavonoids and anthocyanins, support immune cells in fighting viruses and bacteria. They promote the production of cytokines that coordinate the body's immune response while inhibiting the replication of viruses, especially influenza viruses. Additionally, the antioxidants in elderberry extract provide protection against cell damage caused by free radicals [8].
Recommended dosage and use of elderberry extract
What is the recommended dosage?
The recommended dosage of elderberry extract depends on the dosage form and intended use. For colds and flu-like infections, a dosage of 15 to 30 ml of elderberry syrup per day is generally recommended, divided into 2 to 4 doses. In capsules or tablets, the recommended dose is 300 to 600 mg per day [9]. A lower dose can be used for preventative purposes to boost the immune system during the cold season.
When should you take elderberry extract?
Elderberry extract can be taken preventively to support the immune system, especially during cold and flu season. At the first sign of cold or flu symptoms, it is recommended to take the extract as soon as possible to speed recovery and reduce the severity of symptoms. Elderberry extract can be taken with or without food, depending on personal preference [10].
Side effects and safety of elderberry extract
Is elderberry extract safe?
Elderberry extract is generally considered safe when taken in recommended doses. However, raw elderberries should not be consumed because they contain toxic compounds such as cyanogens, which can cause nausea, vomiting, and stomach upset. However, in processed extracts and syrups, these compounds are removed or neutralized [11]. Pregnant and breastfeeding women should consult a physician before taking elderberry extract to discuss potential risks.
What are the side effects of elderberry extract?
Possible side effects of elderberry extract include mild stomach upset, especially when taking high doses. In rare cases, allergic reactions may also occur, especially in people sensitive to plants in the honeysuckle family (Adoxaceae). It is important not to exceed the recommended dosage to avoid potential side effects [12].
Elderberry extract compared to other ingredients
Elderberry extract vs. Echinacea purpurea
Both elderberry extract and Echinacea purpurea are known to boost the immune system and relieve symptoms of colds and flu. While Echinacea primarily increases immune cell activity, elderberry extract directly acts as an antiviral and anti-inflammatory. Both can act synergistically and be taken together to provide comprehensive immune support [13].
Elderberry extract vs. vitamin C
Vitamin C is a powerful antioxidant that supports the immune system and strengthens the body's defenses against infections. In addition to its antioxidant properties, elderberry extract also has antiviral effects, which are particularly helpful for colds and flu. The combination of elderberry extract and vitamin C can boost immune function and accelerate recovery from respiratory infections [14].
Final Thoughts on Elderberry Extract
Elderberry extract is a proven natural remedy used to support the immune system and relieve cold and flu symptoms. With its antiviral, anti-inflammatory, and antioxidant properties, elderberry extract can accelerate recovery and promote health during cold and flu season. Whether in the form of syrup, capsules, or gummies, elderberry extract offers a natural and effective way to boost the immune system.