Get Your Personalized Supplement StackSupplement Stack Quiz

[Tree] Extract Sambucus nigra L.) [Fruit] Powder

Also known as: Sambucus nigra L., Black elderberry, European elderberry, elder fruit, Elderberry extract, elderberry fruit powder, Sambucus extract, Sambucus nigra

Overview

Sambucus nigra L., commonly known as black elderberry, is a deciduous shrub native to Europe and parts of Asia and Africa. The fruit, or elderberry, has a long history of use in traditional medicine and is now widely available as a dietary supplement. It is primarily used for the management of upper respiratory tract infections (URTIs), including the common cold and influenza. Elderberries are rich in bioactive compounds, particularly anthocyanins, which are potent antioxidants and contribute to the fruit's anti-inflammatory properties. Research suggests that elderberry extract can reduce the severity and duration of URTI symptoms. It is available in various forms, including capsules, syrups, lozenges, and gummies, with standardized extracts preferred for consistent anthocyanin content. While several randomized controlled trials (RCTs) and meta-analyses support its efficacy for short-term symptom relief, more extensive research is needed to fully understand its long-term effects and preventive potential.

Benefits

Elderberry supplementation has demonstrated a significant reduction in upper respiratory symptoms, as evidenced by a meta-analysis of RCTs. This suggests elderberry is a potentially safer alternative to prescription drugs for routine cases of the common cold and influenza. Secondary benefits include antiviral activity and immunomodulation, with studies showing a reduction in pro-inflammatory cytokines such as TNF-α and IFN-γ in vitro and ex vivo. The benefits are most pronounced in adults experiencing mild to moderate URTIs. Symptom reduction is typically observed within 2-4 days of supplementation during an active infection. While the effect size is large for symptom reduction, further research is needed to confirm these benefits across diverse populations, including children, the elderly, and immunocompromised individuals.

How it works

Elderberry exerts its effects through multiple mechanisms. It modulates the immune system without directly stimulating it, helping to regulate the body's response to infection. It inhibits viral entry and replication by interfering with viral hemagglutinin, a protein crucial for viral attachment to host cells. Additionally, elderberry reduces the production of pro-inflammatory cytokines like TNF-α and IFN-γ, which contribute to the severity of URTI symptoms. These actions primarily affect the immune and respiratory systems. The anthocyanins and other polyphenols in elderberry are absorbed in the gastrointestinal tract, though their bioavailability can vary depending on the formulation and individual factors.

Side effects

Elderberry is generally well-tolerated in short-term use, with no serious adverse events reported in clinical trials. The most common side effect is mild gastrointestinal upset, including nausea and diarrhea, which affects a small percentage of users. Rare reports of allergic reactions exist. There is a theoretical risk of immune overstimulation in susceptible individuals, though this is not well-documented. Elderberry may have additive effects with immunosuppressants or anticoagulants, although the clinical significance of these interactions is unclear. It is contraindicated for individuals with a known allergy to elderberry or related plants, and caution is advised for those with autoimmune conditions. Limited data are available regarding its use during pregnancy, lactation, and in children, so caution is recommended in these populations.

Dosage

The minimum effective dose of elderberry is typically 300–600 mg/day of a standardized extract, equivalent to 10–15 g of fresh fruit. Optimal dosage ranges are 600–1200 mg/day in divided doses for acute symptoms. The maximum safe dose has not been definitively established, but up to 1200 mg/day has been used safely in clinical trials. It is best taken at the onset of symptoms and may be continued for 5–7 days. Standardized extracts with an anthocyanin content of ≥3.5% are preferred for consistency. Absorption may be enhanced when taken with food, but concurrent use with high-fat meals should be avoided if a rapid onset of action is desired. No specific cofactors are required, although synergistic effects with vitamin C or zinc have not been extensively studied.

FAQs

When is the best time to take elderberry?

Elderberry is most effective when taken at the first sign of cold or flu symptoms. It is not a substitute for vaccination or medical treatment in severe cases.

Is elderberry safe for everyone?

Elderberry is generally safe for short-term use. Discontinue use if allergic symptoms occur. Consult a healthcare provider if you have underlying health conditions or are taking medications.

How should I take elderberry?

Take elderberry at the first sign of symptoms, typically 2–3 times daily with water. Follow the dosage instructions on the product label.

What results can I expect from taking elderberry?

Elderberry may help reduce the severity and duration of cold or flu symptoms within a few days of starting supplementation.

Does elderberry prevent viral infections?

Elderberry does not prevent infection but may reduce symptom severity. It is not a cure for viral infections and should not replace other preventative measures.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/30670267/ – This meta-analysis of randomized controlled trials (RCTs) with 180 participants found that elderberry supplementation substantially reduces upper respiratory symptoms with a large mean effect size. The study suggests elderberry could be a safer alternative to prescription drugs for routine cases of the common cold and influenza, but notes limitations due to the small number of studies, short duration, and heterogeneity in formulations.
https://www.tandfonline.com/doi/full/10.1080/09540105.2021.1978941 – This study combines an RCT with in vitro and ex vivo experiments, focusing on an anthocyanin-enriched elderberry extract (eldosamb®). The findings indicate that eldosamb® acts as an immunomodulator by reducing pro-inflammatory cytokines (TNF-α, IFN-γ) and exhibits virucidal activity. While the mechanistic evidence is strong, the clinical data is limited, suggesting that further research is needed to confirm clinical relevance.
https://www.annualreviews.org/content/journals/10.1146/annurev-food-072023-034423 – This systematic review summarizes the bioactive compounds and traditional uses of elderberry, supporting its immunomodulatory and antiviral properties. While not a primary clinical study, it provides a high-quality overview and mechanistic insights into elderberry's potential health benefits. The review highlights the importance of understanding the complex interactions between elderberry's components and the human body.
https://magistralbr.caldic.com/storage/product-files/1899087739.pdf – This document provides product information on elderberry extract, likely from a manufacturer or supplier. It may contain details on standardization, quality control, and potential applications of the extract. While not a peer-reviewed research article, it can offer insights into the commercial aspects and formulation of elderberry supplements.
https://discovery.ucl.ac.uk/10156963/1/A%20new%20high.pdf – This research paper likely explores novel extraction or analysis methods for elderberry compounds. It may focus on identifying and quantifying specific bioactive components, such as anthocyanins, and assessing their potential health benefits. The study could contribute to a better understanding of the chemical composition and quality control of elderberry extracts.