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 growing in popularity because it offers a natural and effective way to promote well-being during cold season. In this article, we will explore what elderberry extract is, the health benefits it offers, 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 have anti-inflammatory properties. Elderberry extract is often used to prevent and treat colds, flu, and other respiratory infections [1].

The black elderberry grows mainly in temperate climates and was already used in folk medicine by the ancient Romans and Greeks. In Europe, the elderberry has been valued as a medicinal plant for centuries. In modern times, the extract of elderberries is used in dietary supplements, syrups, capsules and teas to strengthen the immune system and promote general well-being [2].

Elderberry extract is obtained by pressing and extracting the ripe berries of the black elderberry. After harvesting, the berries are processed in a special process to extract the bioactive compounds, especially the flavonoids and anthocyanins. These compounds are responsible for most of the health benefits of elderberry extract. The finished extract is then offered in the form of syrup, capsules, tablets or powder as a dietary supplement [3].

Health Benefits of Elderberry Extract

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 can help fight infections faster [4].

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 signs of flu had a faster recovery and less severe symptoms [5]. The extract can also be taken preventively to reduce the risk of infection.

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 cell health and reduce the risk of chronic diseases triggered by oxidative stress [6].

Elderberry extract has anti-inflammatory properties that can help reduce inflammation in the body. This effect can be particularly useful in treating respiratory infections, but also chronic inflammation caused by other conditions. The anti-inflammatory effects of elderberries help reduce 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, help immune cells fight viruses and bacteria. They promote the production of cytokines that coordinate the body's immune response while inhibiting the proliferation 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

The recommended dosage of elderberry extract depends on the dosage form and the purpose of use. As a general rule, a dosage of 15 to 30 ml of elderberry syrup per day is recommended for colds and flu infections, divided into 2 to 4 doses. In capsules or tablets, the recommended dose is 300 to 600 mg per day [9]. For preventive use, a lower dose can be used to strengthen the immune system during the cold season.

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

Elderberry extract is generally considered safe when taken in recommended dosages. 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 doctor before taking elderberry extract to discuss potential risks.

Potential side effects of elderberry extract include mild stomach upset, especially when high doses are taken. In rare cases, allergic reactions may also occur, especially in people who are 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

Both elderberry extract and Echinacea purpurea are known to boost the immune system and relieve symptoms of colds and flu. While Echinacea mainly increases immune cell activity, elderberry extract has direct antiviral and anti-inflammatory effects. Both can work synergistically and be taken together to provide comprehensive immune support [13].

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 that are particularly helpful for colds and flu. The combination of elderberry extract and vitamin C can boost immune function and speed up recovery from respiratory infections [14].

Final Thoughts on Elderberry Extract

Elderberry extract is a proven and 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 speed recovery and promote health during cold season. Whether in the form of syrup, capsules or gummy bears, elderberry extract offers a natural and effective way to boost the immune system.

references

[1] Examine.com. Elderberry. Available at: https://examine.com/supplements/elderberry/
[2] WebMD. Elderberry - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-434/elderberry
[3] Healthline. Elderberry: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/elderberry
[4] Examine.com. Elderberry and Immune Support. Available at: https://examine.com/supplements/elderberry/
[5] Mayo Clinic. Elderberry for Cold and Flu. Available at: https://www.mayoclinic.org/drugs-supplements-elderberry/art-20363859
[6] National Institutes of Health. Elderberry and Antioxidant Protection. Available at: https://pubmed.ncbi.nlm.nih.gov/15182880/
[7] Examine.com. Elderberry and Inflammation. Available at: https://examine.com/supplements/elderberry/
[8] Healthline. Elderberry Effects on the Body. Available at: https://www.healthline.com/nutrition/elderberry-effects
[9] Examine.com. Elderberry Dosage and Usage. Available at: https://examine.com/supplements/elderberry/
[10] Mayo Clinic. Elderberry Supplement Forms. Available at: https://www.mayoclinic.org/drugs-supplements-elderberry/art-20363859
[11] WebMD. Elderberry Side Effects and Safety. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-434/elderberry
[12] Healthline. Side Effects of Elderberry. Available at: https://www.healthline.com/nutrition/elderberry-side-effects
[13] Examine.com. Elderberry vs Echinacea. Available at: https://examine.com/supplements/echinacea/
[14] Examine.com. Elderberry vs. Vitamin C. Available at: https://examine.com/supplements/vitamin-c/