Elderberry refers to a group of flowering plants belonging to the Adoxaceae family, with Sambucus nigra (commonly known as black elderberry) being the most widely used species. These small, dark berries are known for their tart flavour and are typically not eaten or consumed fresh due to their potentially toxic nature. Instead, they are usually cooked or processed into syrups, lozenges, teas, and tinctures to neutralize harmful compounds [1].
Historically, different parts of the elderberry plant—including its berries, flowers, bark, and leaves—have been used for both culinary and medicinal purposes across various cultures. Indigenous communities used elderberries to manage fever and joint pain, while ancient Egyptians reportedly used them for skin care and wound healing [2]. Today, elderberry is best known as a natural remedy, particularly for reducing the duration and severity of cold and flu symptoms [3]. However, despite its many health-promoting properties, elderberry is not without potential side effects. Certain groups may be at risk when consuming it, and it is crucial to avoid raw or improperly prepared forms [1].
Elderberry Nutrition Value
Elderberries are a rich source of Vitamin C, dietary fibre, and antioxidants. A one-cup (approximately 145 grams) serving of elderberries provides about 52.2 mg of Vitamin C and 10.2 grams of fibre [4]. One cup of elderberry fruit also contains the following nutrients (per 145 g serving) [4]:
|
Nutrient |
Amount |
| Carbohydrates | 26.7 g |
| Fat | 0.7 g |
| Protein | 1.0 g |
The vibrant blue-black colour of elderberries is attributed to anthocyanins—potent antioxidant compounds that are primarily responsible for their observed anti-inflammatory effects [2]. These nutrients collectively support immune health, cardiovascular function, and protection against oxidative stress [1].
Traditional and Modern Elderberry Uses
Elderberry berries and flowers are high in antioxidants and vitamins, which are believed to help support the immune system. They may help lower inflammation and stress, and also protect the heart [1] [2]. Traditionally, elderberry has been used to manage symptoms of the common cold and flu [3].
In folk medicine, elderberry has been traditionally used to help relieve constipation, alleviate joint and muscle pain, improve respiratory infections, manage headaches, reduce fever, and support kidney function [2].
Clinical Caution: Claims such as elderberry treating epilepsy and kidney problems are not supported by robust clinical evidence and should be regarded with caution. These uses should not be substituted for standard medical treatments [1].
Evidence-Based Elderberry Health Benefits
Elderberries are celebrated for their broad spectrum of health benefits due to their nutrient density and high antioxidant load [1]. Their potential to support immune function, reduce inflammation, and exhibit mild antibacterial properties makes them especially popular during flu season.
1. Cold and Flu Relief
Elderberry has long been valued for its potential to help relieve cold and flu symptoms. Due to its high concentration of antiviral compounds (flavonoids and polyphenols), it may help boost the immune system to fight off infections [3]. Multiple studies suggest that elderberry supplements or syrups may reduce the severity and duration of symptoms like fever, congestion, and sore throat, making it a popular natural remedy for respiratory health [3].
2. Antioxidant and Anti-Inflammatory Effects
Elderberries, along with their flowers and leaves, are known to be high in antioxidants, including flavonols, phenolic acids, and anthocyanins [1]. These compounds may help combat oxidative stress, which is associated with chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers [2]. The anthocyanins, in particular, are potent anti-inflammatory agents [1].
3. Potential Support for Heart Health
Preliminary evidence suggests elderberries may support cardiovascular health by reducing LDL cholesterol and improving endothelial function [1]. Some small studies suggest elderberry extract can reduce blood triglycerides and oxidative damage to blood vessels [1]. Flavonoids like anthocyanins may also help lower blood pressure and reduce the risk of heart disease [2]. Evidence is promising but limited; elderberry should not replace prescribed cardiovascular medications.
4. Mild Support for Constipation
Elderberry, particularly in the form of dried berries or tea, has traditionally been used to relieve constipation [1]. This effect is attributed to compounds that may stimulate intestinal movement.
Clinical Note: The mechanism involves compounds like anthraquinones, which may stimulate intestinal movement. Prolonged use of any stimulant laxative, including elderberry for this purpose, can potentially cause dependency and is best used under medical supervision [1].
5. Potential Skin Health and UV Protection
Elderberries contain high levels of antioxidants and Vitamin A, which may contribute to soothing the skin, reducing the appearance of age spots, and preventing or lessening wrinkles [5]. In topical applications, some studies have shown elderberry extracts can offer mild Sun Protection Factor (SPF) properties [5]. However, elderberry should not be used as a substitute for commercial sunscreens until more rigorous evidence becomes available. Its main role in skin care is likely related to its anti-inflammatory and antioxidant effects [5].
Elderberry Side Effects and Safety Concerns
While elderberry fruit has some encouraging potential health benefits, it also carries significant side effects and risks associated with improper consumption.
Toxicity of Raw and Unripe Parts
When the leaves, stems, unripe fruit, or uncooked elderberry fruit are consumed, they are potentially unsafe due to the presence of cyanogenic glycosides [1]. These compounds can release cyanide under certain conditions, leading to toxicity. Although cooked elderberry fruit appears to be safe, unripe and raw fruit may cause acute symptoms such as nausea, vomiting, or severe diarrhoea [1].
Symptoms of Toxicity: Poisoning from elderberries is usually not fatal, but it can cause severe gastrointestinal distress, including nausea, vomiting, diarrhoea, dizziness, numbness, abdominal distention, and breathing difficulties. Seek medical advice immediately if raw or unripe elderberry is consumed [1].
Contraindications and High-Risk Groups
- Pregnancy and Lactation: Elderberry is not recommended for pregnant or lactating women. While no adverse events have been reliably reported in these groups, there is insufficient high-quality data to confirm that they are safe [3].
- Children: Due to insufficient safety data, elderberry is not routinely recommended for children under the age of 18 unless specifically advised by a physician [3].
- Autoimmune Diseases: Elderberry is known to possess immune-stimulant properties [2]. Individuals with autoimmune diseases, such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), or other conditions, may find that elderberry stimulates the immune system and potentially exacerbates their symptoms. It is essential to avoid using elderberries if you have one of these conditions, or only use them under the strict guidance of a treating physician [2].
Conclusion
Elderberry can be a beneficial addition to your health regimen when used correctly, primarily for supporting immune function and potentially reducing the severity of cold and flu symptoms [3]. However, due to the inherent toxicity of raw and unripe parts, it is essential to consult a healthcare provider before starting elderberry supplements, especially if you belong to a high-risk group (e.g., autoimmune conditions, pregnancy) or are on medications [1]. If you experience any unusual symptoms after consuming elderberry, particularly in raw form, seek medical advice immediately.
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice, diagnosis, or treatment. The information is general and should not be used to self-diagnose or self-treat any medical condition. Due to the risk of toxicity from improper use and potential interaction with autoimmune conditions, we strongly recommend you consult your physician or a qualified healthcare professional before using or making any significant dietary changes.
Frequently Asked Questions (FAQs)
Is it OK to take elderberry every day?
While generally considered safe for short-term daily use (e.g., during cold/flu season), long-term use should be discussed with a healthcare professional, especially for individuals with pre-existing health conditions or those on medication [3].
What is elderberry most commonly used for?
Elderberry is primarily used to support immune health and may help reduce the duration and severity of common cold and flu symptoms [3]. It is known for its antiviral, antioxidant, and anti-inflammatory properties [1].
Who should not take elderberry?
Elderberry is contraindicated for pregnant or breastfeeding women, children under 18, and people with autoimmune conditions (e.g., Lupus, MS) unless advised by a physician. Raw or unripe elderberries should never be consumed due to their severe toxic nature [1].
Is elderberry safe for the kidneys?
Elderberry is generally safe for kidney function when taken in moderate, cooked amounts. However, those with chronic kidney disease or taking nephrotoxic medications must consult a doctor before use [1].
Is elderberry bad for the liver?
There is no direct clinical evidence linking elderberry to liver damage when commercially prepared and used correctly. However, improperly prepared or raw elderberries can be toxic and may cause severe gastrointestinal distress [1].
Are there adverse side effects of elderberry?
Side effects from properly prepared elderberry are rare but may include mild nausea or gastrointestinal upset. Severe side effects (vomiting, severe diarrhoea, numbness) occur if raw or unripe elderberries are consumed, due to cyanogenic glycosides [1].
Why is elderberry a superfood?
Elderberry earns its superfood status due to its rich nutrient profile, especially its high anthocyanin (antioxidant) content and potential immune-supporting properties that contribute to overall health [2].
What are the proven health benefits of elderberry?
The most supported benefit is its potential to shorten the duration of cold and flu symptoms [3]. It also exhibits general anti-inflammatory, antioxidant, and potential cardiovascular support effects, though more research is needed to fully confirm these uses [1].
References
[1] Liu, D., He, X., Wu, D., Li, H., Feng, Y., Zou, L., & Gan, R. (2022). Elderberry (Sambucus nigra L.): Bioactive compounds, health functions, and applications. Journal of Agricultural and Food Chemistry, 70(14), 4202–4220. https://doi.org/10.1021/acs.jafc.2c00010
[2] Sidor, A., & Gramza-Michałowska, A. (2015). Advanced research on the antioxidant and health benefits of elderberry (Sambucus nigra) in food – a review. Journal of Functional Foods, 18(Part B), 941–958. https://doi.org/10.1016/j.jff.2014.07.012
[3] Wieland, L. S., Piechotta, V., Feinberg, T., Ludeman, E., Hutton, B., Kanji, S., Seely, D., & Garritty, C. (2021). Elderberry for prevention and treatment of viral respiratory illnesses: A systematic review. BMC Complementary Medicine and Therapies, 21(1), Article 112. https://doi.org/10.1186/s12906-021-03283-5
[4] U.S. Department of Agriculture (USDA), Agricultural Research Service. (2019). FoodData Central. (Food Code: 11090). Retrieved October 27, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1109000/nutrients
[5] Lin, P., Hwang, E., Ngo, H. T. T., Seo, S. A., & Yi, T.-H. (2019). Sambucus nigra L. ameliorates UVB-induced photoaging and inflammatory response in human skin keratinocytes. Cytotechnology, 71(5), 1003–1017. https://doi.org/10.1007/s10616-019-00342-1
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