Elderberry comes in several varieties from the Sambucus tree, a flowering plant that belongs to the Caprifoliaceae (Honeysuckle) family. The most familiar type is Sambucus nigra, also known as Elder, European Elderberry, or Sambucus. Elderberry usually grows up to 30 feet tall and has clusters of white or cream-colored flowers (elderflowers), with small black or blue-black berries (elderberries) bunches (1).

The second most common type is Sambucus canadensis, also known as American elder, American elderberry, and elderberry. American elderberry grows on shrubs or small trees, native to North America, Venezuela, and Brazil. The trees grow up to 12 feet tall and 10 feet wide. American elderberry can be identified by its yellowish-gray to grayish-brown bark with white spongy tissue known as pith. When found in the wild, you’ll also notice profuse blooms of fragrant, flat-topped, or rounded clusters of creamy-white flowers and rounded, drooping, purplish-black fruit (2).

Elderberries can be picked in the fall, while the flowers are harvested in late spring. The elder plant can also be propagated from cuttings in the spring. If you plan to forage for elderberries or flowers, always harvest ethically. Never collect anything from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. Due to the uncertainty of surrounding plants, be careful not to disturb them as they could be an endangered or threatened species. Always be kind to the earth and only harvest what you need.

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, elderberry’s key constituents are flavonoids, anthocyanins, lectins, and vitamins A and C. Elderflower contains flavonoids, anthocyanins, triterpenes, volatile oil, mucilage, and tannins. The elder plant’s key herbal actions include:

• Anti-inflammatory: helps the body control inflammation.
• Antiviral: addresses or reduces infections caused by a virus.
• Diaphoretic: induces sweating.
• Diuretic: stimulates urine flow.
• Expectorant: stimulates coughing and helps clear phlegm/mucous.

Interested in learning more about herbal actions? Take the next step by joining my Facebook group, The Holistic Hipppie Community, to access my exclusive “Understanding Herbal Actions” guide today!

Research-Backed Health Benefits of Elderberry

Although elderberries are one of the most commonly used medicinal plants worldwide (and throughout history), they’re also used for culinary purposes. Before consuming, the plant’s berries must be cooked. In contrast, the flower can be eaten raw or cooked. Benefits of elder include:

Rich in Nutrients

The human body needs nutrients to flourish. Without vital vitamins and minerals, it won’t function properly. Elderberry is rich in calcium, fiber, iron, magnesium, phosphorus, folate, and vitamins A and C (3). The benefits of vitamin C alone are surprising: It protects against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin conditions (4).

Rich in Antioxidants

Antioxidants can help fight damage from harmful free radicals. The buildup of free radicals has been linked to chronic diseases, such as cancer and heart disease (5). The elder plant’s flowers, berries, and even leaves are an excellent source of antioxidants, with 3.5 times the antioxidant power of vitamin E (6). One study found that elderberry, compared to other fruits, is an excellent source of anthocyanins, with approximately 80% polyphenol content (7).

May Support the Immune System

If you read my post, The Importance of Immune Health, you know the immune system protects the body from outside invaders, such as bacteria, viruses, fungi, and other toxins (). When you support your immune system, you can improve your body’s ability to fight sickness. One study found that the elderberry polyphenols helped the rats’ immune defense by increasing the number of white blood cells (9). These benefits come from elderberry’s antibacterial, antiviral, and immunomodulating properties (10).

May Improve Cold & Flu Symptoms

Due to elderberries’ ability to support the immune system and being rich in antioxidants, it only makes sense that they improve cold and flu symptoms, too. Elderberries have been shown to reduce the severity and length of influenza and may also play a role in preventing influenza (11). One study concluded that elderberry is a promising intervention for reducing the severity and duration of the flu and common cold without serious adverse events (12).

May Improve Allergy Symptoms

Allergy symptoms occur when your body’s immune system responds to foreign objects by releasing histamines, causing inflammation and attracting white blood cells to isolate the culprit and fight it off (13). Since allergies involve an overreaction of the immune system and inflammation, elderberry’s ability to improve the immune system and calm inflammation can also help relieve allergies (14). Not to mention, elderberry is rich in quercetin, which can help reduce symptoms of allergies, asthma, hay fever and hives (7,15)

May Promote Heart Health

Unfortunately, heart disease is the world’s number one cause of death (16). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, you can at least take steps to lower your overall risk.

Elderberries may have positive effects on overall heart health. Studies have shown that elderberry juice may reduce blood fat levels and cholesterol while reducing the risk of heart disease (17). An animal study found elderberry lowered the blood pressure of rats and made them less susceptible to organ damage caused by hypertension (18).

May Help Manage Blood Sugar Levels

As of 2020, 34.2 million (1 in 10) Americans have diabetes, and another 88 million (1 in 3) Americans have prediabetes (9). The elder plant has been documented historically as a treatment for diabetes. Elderberry significantly increases 2-deoxy-glucose transport, which competes with glucose (20). One study found that elderberry lipophilic and polar extract reduced fasting blood glucose while lipophilic extract decreased insulin levels and insulin resistance (21). Another study concluded elderberry is a potential source of bioactive compounds for diabetes management (22).

May Improve Skin Health

Elderberries have been shown to have significant bioflavonoids, antioxidants, and vitamin A, perfect for healthy skin. One study found that elderberry can improve the skin conditions of post-menopausal women after a 12-week trial (23). Another study found that elderberry can alleviate UVB-induced skin damage (24).

Anticancer Properties

Statistics say that 158.3 of every 100,000 individuals will die from cancer (25), but what if they didn’t have to? In-vitro (test tube) studies have found both European and American elderberry have cancer-inhibiting properties (26). One study inhibited human colon cancer cells with elderberry extract (27). Another study concluded (28):

“The presence of biologically active substances with antioxidant properties in the flowers and fruits of S. nigra L., mainly polyphenols and anthocyanins, determines their health-promoting properties, e.g., anti-inflammatory and anticancer properties.

An important role in these processes is attributed to flavonoids, triterpenoid compounds and anthocyanins, as well as phenolic acids present in extracts from the flowers and fruits of S. nigra L. The results of scientific research indicate that these bioactive compounds inhibit the development of inflammation as a result of excessive activity of free radicals, alleviating the symptoms of diseases associated with inflammation by modifying the activity of macrophages and neutrophils and the secretion of pro-inflammatory cytokines, which significantly affects the treatment of acute inflammations, confirming the healing properties of this plant. It has been shown that S. nigra L. is a rich source of flavonoids, mainly kaempferol, quercetin and rutin, as well as phenolic acids, and it also inhibits many enzymes and mediators, e.g., prostaglandins and nitric oxide synthase, that cause inflammation.

In other words, elderberry’s key constituents are likely responsible for its ability to inhibit free radicals, inflammation, and cancer.

Safety Information, Contraindications & Interactions

Some medical professionals caution against using elderberries with young children or while pregnant and breastfeeding. This caution isn’t due to documented evidence of harm but because they supposedly haven’t studied these groups (29). Ironically, there is a long history of safe use in those populations.

Notably, a trusted herbalist since 1989, Richard Whelan, states elder leaves and bark will be purgative and cathartic if taken in any quantity. Likewise, unripe elderberries may cause nausea and vomiting. Aside from that, the medicinal use of the flowers and the ripe berries in teas or tinctures is considered very safe and may be taken by the young and old while pregnant or breastfeeding.

Additionally, if taking medications that suppress the immune system, elderberry should be used cautiously due to its immune-enhancing effects. For this reason, those with autoimmune conditions like lupus, multiple sclerosis, Hashimoto’s thyroiditis, rheumatoid arthritis, etc., should be on the lookout for flare-ups in their condition (30).

With that said, I am immunocompromised and use elderberry daily. Of course, not all bodies are the same, so if your condition worsens, discontinue elderberry immediately.

How to Use Elderberry & Product Recommendations

I try to buy herbs locally when I make my own products herbal remedies. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I like making homemade elderberry tincture (recipe coming soon). Aside from that, I enjoy a few premade herbal products, including:

• Garden of Life’s Elderberry Immune Syrup is a highly concentrated immune system support for the entire family. A unique concentration of organic extracts and antioxidant-rich vitamin C derived from organic plants (amla berry, rosemary extract, and guava) make this delicious, sugar-free syrup.
• Gaia Herbs Black Elderberry Syrup is made from four clean, whole-food ingredients, with a flavor loved by adults and kids alike. Use this delicious tonic daily to support immune health and maintain overall well-being.
• MaryRuth’s Elderberry Liquid Drops feature a traditional herb (elderberry) with a delicious blueberry and raspberry flavor. These B Corp-certified and Clean Label Project-verified organic liquid drops support healthy immune function and overall health.
• MaryRuth’s Extra Strength Elderberry Liquid Dropsis an alcohol-free tincture that contains 250 mg of elderberry per serving. Get extra immune support with these organic liquid drops that are B Corp-certified and Clean Label Project-verified.
• The Brother’s Apothecary Super Citrus Capsules start with an expert blend of citrus peels, including grapefruit, lemon, and orange. These nutrient-rich fruits are then blended perfectly with elderberry and cannabinoid-rich hemp, specifically high in CBD, to help support the immune system.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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