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Black Elderberries

Also known as: Black elderberry, European elderberry, Sambucus nigra

Overview

Black elderberry, derived from the dark purple berries of the European elder tree (Sambucus nigra), is a botanical dietary supplement traditionally used for managing symptoms of the common cold and influenza. Its primary application is as a natural remedy for upper respiratory tract infections. The supplement contains bioactive compounds, notably flavonoids and anthocyanins, which are believed to possess antiviral and immune-modulating properties. Research on elderberry's efficacy is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses evaluating its role in respiratory illnesses. While the quality of evidence is mixed, some high-quality meta-analyses support its ability to reduce symptom duration and severity in viral respiratory infections. It is available in various forms, including syrups, capsules, and lozenges.

Benefits

Elderberry supplementation has been shown to significantly reduce the duration and severity of upper respiratory symptoms caused by common cold and influenza. A 2019 meta-analysis of randomized controlled trials (n=180) indicated a large mean effect size, suggesting it can shorten symptom duration by approximately 2-4 days and decrease symptom severity scores. This benefit is attributed to its potential antiviral effects, which may inhibit viral entry and replication, and its immune-modulating properties. Elderberry pigments are detectable in plasma, suggesting systemic effects that may enhance immune function. These benefits have been observed in both adults and children, though some studies note variability. For optimal efficacy, supplementation should begin early in the illness, typically within the first few days of symptom onset.

How it works

Elderberry's mechanism of action primarily involves its rich content of flavonoids, particularly anthocyanins. These compounds are thought to exert antiviral effects by inhibiting viral entry into host cells and impeding viral replication. Specifically, elderberry extract may block viral hemagglutinin proteins, preventing influenza viruses from attaching to and infecting host cells. Additionally, elderberry modulates immune responses by influencing cytokine production, without evidence of causing overstimulation or a cytokine storm. The active compounds are bioavailable, with detectable metabolites in plasma after ingestion, supporting their systemic effects within the body.

Side effects

Overall, elderberry is considered safe, with no serious adverse effects reported in clinical trials. The most common mild side effects, occurring in more than 5% of users, are gastrointestinal symptoms such as abdominal pain, nausea, and vomiting. Rare adverse events, reported in less than 1% of cases, include isolated instances of acute pancreatitis, though a direct causal link remains unclear. It is crucial to note that raw or unripe elderberries, as well as the stems and leaves, contain cyanogenic glycosides, which are toxic. Commercial elderberry supplements are generally processed to remove these toxins, making them safe for consumption. While no significant drug interactions or contraindications have been well documented, caution is advised for individuals with autoimmune conditions due to theoretical immune effects.

Dosage

Effective doses of standardized elderberry extract in clinical trials typically range from 300 mg to 600 mg daily. This dosage is often divided into multiple administrations throughout the day. Elderberry supplements are generally recommended to be taken at the very onset of symptoms and continued for a duration of 3 to 5 days. While a maximum safe dose has not been definitively established, doses used in clinical trials have consistently been well tolerated. Elderberry is available in various forms, including syrups, capsules, and lozenges, with syrup forms being particularly common for treating respiratory symptoms. Absorption is enhanced when taken with water, and no specific cofactors are required for its efficacy.

FAQs

Is elderberry effective for COVID-19?

Currently, there is no scientific evidence to support the use of elderberry for the prevention or treatment of COVID-19. Research has primarily focused on common cold and influenza.

Can elderberry prevent colds or flu?

Evidence regarding elderberry's ability to prevent colds or flu is limited. Most studies have focused on its efficacy in treating symptoms once an infection has already begun.

When should elderberry be taken?

For the best efficacy, elderberry should be taken at the very first signs of symptoms of a cold or flu. Early intervention is key to maximizing its potential benefits.

Are there risks of immune overstimulation?

Systematic reviews have found no evidence that elderberry causes harmful immune overstimulation. It appears to modulate immune responses without leading to an overactive immune state.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/30670267/ – This meta-analysis of randomized controlled trials (n=180) concluded that elderberry supplementation significantly reduces the duration and severity of upper respiratory symptoms associated with the common cold and influenza, demonstrating a large effect size. The study highlights elderberry's potential as an effective intervention for these viral infections.
https://www.tnchiro.com/research/taming-colds-and-flu-with-black-elderberry-supplementation/ – This source references a randomized controlled trial (Tiralongo et al., 2016) involving 60 adults with influenza-like symptoms. The study found that elderberry extract reduced symptom duration by approximately 4 days and decreased symptom severity, supporting its role in managing flu symptoms.
https://www.opss.org/article/elderberry-dietary-supplement-immune-health – This article provides an overview of elderberry as a dietary supplement for immune health. It discusses its traditional uses, bioactive compounds, and general safety profile, noting its common use for respiratory illnesses.
https://www.webmd.com/vitamins/ai/ingredientmono-434/elderberry – This source offers general information on elderberry, including its uses, potential side effects, and dosage. It serves as a broad reference for consumer understanding of the supplement.
https://pubmed.ncbi.nlm.nih.gov/33827515/ – This systematic review evaluated multiple randomized controlled trials concerning elderberry for influenza and the common cold. It concluded that elderberry is safe and may reduce symptom severity and duration, specifically noting no evidence of immune overstimulation. The review emphasizes the need for more large-scale, high-powered studies.