Elderberry

Studies in people

• Benefit

  Cold and flu symptoms²

  Elderberry was found to substantially reduce upper respiratory symptoms in this analysis of 180 participants.

• Open question

  How much the body absorbs⁴

  In people, elderberry extract's anthocyanins were absorbed better than blackcurrant juice's, but whether this matters for health is not yet known.

• Benefit

  Cold duration in travellers⁵

  Air travellers taking elderberry had colds lasting about two days less, though more research is needed.

• Open question

  Thyroid hormone levels⁸

  In people, drinking elderberry juice for a week raised two thyroid hormones; in mice it slightly lowered one.

Animal and lab studies only

• Open question

  Lab and animal evidence¹³

  Elderberry shows many health effects in lab and animal studies, but few trials in people support these benefits.

• Benefit

  Weight gain and gut bacteria¹⁴

  In animal studies, elderberry juice powder led to less weight gain and changed gut bacteria, even without exercise.

• Open question

  Gut bacteria and berry pigments¹⁵

  In lab studies, different gut bacteria broke down elderberry pigments in different ways, which may help explain why people absorb them differently.

• Benefit

  Flu and cold defence¹⁶

  In mice, concentrated elderberry juice helped fight off flu, though it did little in lab dishes.

Study type not stated

• Benefit

  Heart and long-term disease risk¹⁰

  Elderberry may help the heart and immune system, but scientists do not yet know whether it truly prevents long-term diseases.

• Benefit

  Heart and brain health¹¹

  Elderberry is rich in plant compounds that may help heart and brain health, but amounts vary by cultivar and harvest year.

• Benefit

  Immune and cold support¹²

  Elderberry is rich in plant compounds and has been studied for colds, flu and immune support.

Allergies and intolerances

These are about people with an allergy, an intolerance or coeliac disease. The signal is about the ingredient itself, and these are about the person eating it, so the signal does not count them.

• Hayfever plant sensitivity⁶

  Some people with summer hayfever reacted to elderberry, and a protein in its pollen, flowers and berries may be the cause.

How it’s made and used

• How the body handles fruit pigments³

  In people, only a tiny share of elderberry's pigments showed up in urine, meaning most were broken down before reaching the blood.

• Blood sugar control⁷

  In overweight adults, elderberry juice changed genes tied to blood sugar handling after meals.

• How the body burns fuel⁹

  In a small study, adults who drank elderberry juice burned more carbs and less fat after a meal.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.