What is Elderberry Good For

by Zac Holzapfel December 22, 2022

Elderberry is a type of fruit that has been traditionally used for medicinal purposes. It is believed to have a number of potential health benefits, including:

Boosting the immune system: Elderberry is high in antioxidants, which may help to boost the immune system and protect against infections. Some studies have suggested that elderberry may be effective in reducing the severity and duration of cold and flu symptoms.
Reducing inflammation: Elderberry may have anti-inflammatory properties, which means it may help to reduce swelling and inflammation in the body.
Improving heart health: Some research suggests that elderberry may help to lower blood pressure and cholesterol levels, which may in turn help to improve heart health.
Supporting digestive health: Elderberry may have a mild laxative effect, which may help to promote regular bowel movements and improve digestive health.

It's important to note that while elderberry is generally considered safe, it can interact with certain medications and may not be suitable for everyone. It's always a good idea to speak with a healthcare provider before adding any new supplement to your routine.

Antioxidants in Elderberry

Elderberry and elderberry extracts contain a number of antioxidants, including flavonoids, anthocyanins, and phenolic acids. These compounds are believed to help protect the body against oxidative stress and free radicals, which can damage cells and contribute to the development of chronic diseases.

Flavonoids are a type of plant pigment that gives elderberries their deep purple color. They are thought to have anti-inflammatory and immune-boosting properties.

There are many different types of flavonoids, including flavonols, flavones, flavanones, isoflavones, and anthocyanins. These compounds are thought to have a number of potential health benefits, including:

Antioxidant effects: Flavonoids are powerful antioxidants, which means they can help to protect the body against oxidative stress and free radicals. These are unstable molecules that can damage cells and contribute to the development of chronic diseases such as heart disease and cancer.
Anti-inflammatory effects: Some flavonoids may have anti-inflammatory properties, which means they may help to reduce swelling and inflammation in the body.
Cardiovascular health: Some research suggests that flavonoids may help to lower blood pressure and improve cholesterol levels, which may in turn help to improve heart health.
Cognitive function: Some studies have suggested that flavonoids may have a protective effect on brain health and may help to improve cognitive function.

Anthocyanins are another type of flavonoid found in elderberries. They are responsible for the fruit's deep red and purple colors, and may have anti-inflammatory, antioxidant, and antiviral properties.

Anthocyanins are a type of flavonoid that are found in a wide variety of fruits and vegetables, including berries, grapes, and red, purple, and blue fruits and vegetables. They are responsible for the deep red and purple colors of these foods, and are thought to have a number of potential health benefits.

Some of the potential health benefits of anthocyanins include:

Antioxidant effects: Anthocyanins are powerful antioxidants, which means they can help to protect the body against oxidative stress and free radicals. These are unstable molecules that can damage cells and contribute to the development of chronic diseases such as heart disease and cancer.
Anti-inflammatory effects: Some studies have suggested that anthocyanins may have anti-inflammatory properties, which means they may help to reduce swelling and inflammation in the body.
Cardiovascular health: Some research suggests that anthocyanins may help to lower blood pressure and improve cholesterol levels, which may in turn help to improve heart health. Lowering the risk of heart disease and heart attacks may significantly improve quality of life.
Cognitive function: Some studies have suggested that anthocyanins may have a protective effect on brain health and may help to improve cognitive function.

Phenolic acids are a type of organic compound found in plants. They are thought to have antioxidant and anti-inflammatory effects, and may help to protect against chronic diseases such as heart disease and cancer.

They are thought to have a number of potential health benefits, including:

Antioxidant effects: Phenolic acids are powerful antioxidants, which means they can help to protect the body against oxidative stress and free radicals. These are unstable molecules that can damage cells and contribute to the development of chronic diseases such as heart disease and cancer.
Anti-inflammatory effects: Some phenolic acids may have anti-inflammatory properties, which means they may help to reduce swelling and inflammation in the body.
Cardiovascular health: Some research suggests that phenolic acids may help to lower blood pressure and improve cholesterol levels, which may in turn help to improve heart health.
Cancer prevention: Some studies have suggested that phenolic acids may have anticancer properties and may help to reduce the risk of certain types of cancer.

Elderberry is also a good source of vitamin C, which is another powerful antioxidant that may help to boost the immune system and protect against oxidative stress.

Vitamin C has a number of important functions in the body, including:

Supporting the immune system: Vitamin C is an important nutrient for the immune system and may help to protect against infections and illnesses.
Protecting against oxidative stress: Vitamin C is a powerful antioxidant, which means it can help to protect the body against oxidative stress and free radicals. These are unstable molecules that can damage cells and contribute to the development of chronic diseases such as heart disease and cancer.
Maintaining skin health: Vitamin C is important for the production of collagen, a protein that is essential for healthy skin, hair, and nails.
Healing wounds: Vitamin C helps to support the production of collagen, which is important for wound healing.
Absorbing iron: Vitamin C helps the body to absorb iron from the diet, which is important for maintaining healthy red blood cells and preventing anemia.

Elderberry Side Effects

One of the most common side effects of elderberry is an allergic reaction. Elderberry is a member of the Sambucus plant family, also called sambucus nigra, which also includes pollen-producing plants such as grasses and ragweed. If you have allergies to these types of plants, you may be more likely to have an allergic reaction to elderberry. Symptoms of an allergic reaction to elderberry can include hives, rash, difficulty breathing, and swelling of the face, lips, tongue, or throat. If you experience any of these symptoms after taking elderberry, stop using the supplement immediately and seek medical attention.

Elderberry may also cause nausea, vomiting and diarrhea in some people. This is thought to be due to the natural laxative effect of elderberry. If you experience stomach upset or diarrhea after taking elderberry, you may want to reduce your dosage or stop using the supplement.

Elderberry may interact with certain medications, including blood thinners and immunosuppressants. If you are taking any prescription medications, it is important to speak with your healthcare provider before taking elderberry or any other supplement.

In rare cases, elderberries may cause cyanide poisoning. This is thought to be due to the presence of cyanogenic glycosides in the seeds and bark of the elderberry plant. Cyanogenic glycosides are a type of compound that is found in the seeds and bark of the elderberry plant. When these compounds are ingested, they can break down into hydrogen cyanide, a toxic substance that can cause cyanide poisoning. However, this is typically only a concern if the seeds or bark are ingested, as the fruit itself is generally considered safe.

If you are concerned about cyanide poisoning from elderberry, there are a few steps you can take to reduce your risk:

Avoid consuming the seeds or bark of the elderberry plant. These parts of the plant contain the highest levels of cyanogenic glycosides and should be avoided.
Choose ripe elderberries. Ripe elderberries have a lower concentration of cyanogenic glycosides than unripe berries.
Cook elderberries before consuming them. Cooking or boiling elderberries can help to reduce the levels of cyanogenic glycosides in the fruit.
Use caution when using elderberry supplements. Some supplements may contain extracts from the seeds or bark of the elderberry plant, which can contain higher levels of cyanogenic glycosides. It is important to choose supplements that are made from the fruit of the elderberry plant.

Overall, elderberries are generally considered safe when taken in recommended doses. However, it is always a good idea to speak with a healthcare provider before taking any new supplement, particularly if you have allergies or are taking prescription medications.

How to Make Elderberry Tea

Elderberry tea is a popular herbal tea that is made from the dried flowers and berries of the elderberry plant.

Ingredients:

1 cup water
1 tablespoon dried elderberry flowers or berries
Honey or other sweetener (optional)

Elderberry Tea Recipe:

Bring 1 cup of water to a boil in a small saucepan.
Add 1 tablespoon of dried elderberry flowers or berries to the pan.
Reduce the heat to low and simmer for 10-15 minutes.
Strain the tea through a fine mesh sieve or cheesecloth to remove the elderberry flowers or berries.
Add honey or other sweetener to taste, if desired.
Enjoy your elderberry tea hot or chilled.

Elderberry Syrup Recipe

Elderberry syrup is a popular natural remedy that is made from the fruit of the elderberry plant. It is believed to have a number of potential health benefits, including boosting the immune system, reducing inflammation, and improving heart health. Here is a simple recipe for making elderberry syrup at home:

Ingredients:

1 cup dried elderberries
3 cups water
1 cinnamon stick
1 teaspoon grated ginger (optional)
1/2 cup honey

Instructions:

In a medium saucepan, combine the elderberries, water, cinnamon stick, and ginger (if using). Bring to a boil, then reduce the heat to low and simmer for 45 minutes.
Strain the syrup through a fine mesh sieve or cheesecloth to remove the elderberries, cinnamon stick, and ginger. Discard the solids.
Return the syrup to the saucepan and add the honey. Bring to a boil, then reduce the heat to low and simmer for an additional 5 minutes.
Allow the syrup to cool, then transfer it to a clean jar or bottle. Store in the refrigerator for up to 3 weeks.

To use the syrup, take 1-2 teaspoons per day as needed. You can also add it to hot tea or water for a soothing drink.

Kid Friendly Elderberry Gummie Recipe

Elderberry gummies are a convenient and tasty way to get the potential health benefits of elderberry. Here is a simple recipe for making elderberry gummies at home:

Ingredients:

1 cup elderberry syrup
2 tablespoons grass-fed gelatin
1/4 cup water
Silicone gummy bear mold

Instructions:

In a small saucepan, combine the elderberry syrup and gelatin. Stir to combine.
Add the water and heat over low heat until the gelatin is fully dissolved, stirring frequently.
Pour the mixture into a silicone gummy bear mold and refrigerate until firm, about 1 hour.
Pop the gummies out of the mold and store in an airtight container in the refrigerator for up to 1 week.

To use the gummies, take 1-2 gummies per day as needed. You can also adjust the recipe to make larger or smaller batches, depending on your needs.

It's important to note that while elderberry is generally considered safe when consumed in recommended amounts, it can interact with certain medications and may not be suitable for everyone. It's always a good idea to speak with a healthcare provider before adding any new supplement to your routine.

References:

"Elderberry." Mayo Clinic, Mayo Foundation for Medical Education and Research, 21 Dec. 2020, www.mayoclinic.org/drugs-supplements-elderberry/art-20362763.
"Flavonoids." Linus Pauling Institute, Oregon State University, lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids.
"Anthocyanins." Linus Pauling Institute, Oregon State University, lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/anthocyanins.
"Phenolic Acids." Linus Pauling Institute, Oregon State University, lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/phenolic-acids.
"Vitamin C." Mayo Clinic, Mayo Foundation for Medical Education and Research, 29 Mar. 2021, www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363959.