European Black Elderberry Extract
Also known as: European Black Elderberry, Black Elder, Elderberry, Sambucus nigra
Overview
European Black Elderberry (*Sambucus nigra*) is a species indigenous to Europe, North Africa, and Western Asia, predominantly known for its berries and flowers, which are utilized in both culinary and medicinal contexts. This herbal supplement extract is particularly noted for its high concentration of anthocyanins and phenolic compounds, such as chlorogenic acid and rutin, which confer potential therapeutic properties. Historically, it has been employed to alleviate symptoms associated with upper respiratory infections, including common colds and influenza. The body of research surrounding black elderberry is moderate to high, supported by various randomized controlled trials (RCTs) and meta-analyses that substantiate its efficacy against respiratory symptoms.
Benefits
Black elderberry extract has demonstrated several evidence-based benefits, particularly for respiratory health. A meta-analysis encompassing various RCTs has established that elderberry supplementation can significantly reduce upper respiratory symptoms, with a mean effect size indicating considerable symptom alleviation. Specific studies reported a reduction in the duration of cold symptoms by as much as 2-4 days compared to placebo. Additionally, elderberry displays antiviral properties against multiple viruses, including SARS-CoV-2, believed to inhibit viral replication through the blockage of viral proteases. The extract’s immune-modulating effects enhance overall immune responses, making it particularly beneficial for both vaccinated and unvaccinated populations as well as frequent travelers exposed to respiratory pathogens.
How it works
The antiviral efficacy of black elderberry extract is primarily attributed to its inhibition of viral replication, particularly through the interference with viral proteases essential for the life cycle of viruses like influenza and SARS-CoV-2. The extract also enhances dendritic cell function and T cell activities, leading to increased cytokine secretion, which plays a crucial role in the immune response. These actions suggest that elderberry not only combats viral infections directly but also bolsters the body's innate immune responses, contributing to its therapeutic potential.
Side effects
Overall, black elderberry is regarded as safe for most individuals when consumed appropriately, though long-term safety data are somewhat limited. Common side effects, occurring in more than 5% of users, include mild gastrointestinal disturbances such as nausea and diarrhea. Less frequent side effects (1-5%) may include allergic reactions; however, these are rare. Serious adverse effects, including severe allergic reactions and interactions with medications, occur in fewer than 1% of cases. Caution is advised for those on immunosuppressive therapy or with autoimmune conditions, and pregnant or breastfeeding women should consult a healthcare professional due to insufficient safety data in these populations.
Dosage
The effective dosage for black elderberry extract typically ranges from 500 mg to 1000 mg per day, with a focus on standardized extracts containing at least 3.2% anthocyanins. While a minimum effective dosage has yet to be firmly established, these ranges have shown promising effects in various studies. It is recommended to initiate supplementation at the onset of respiratory symptoms or during high-risk periods such as flu season, with optimal results often noted within days of starting the extract. Liquid forms or standardized powders are the most commonly utilized, with absorption potentially enhanced by other bioactives. No specific cofactors are mandated for improved efficacy.
FAQs
Is black elderberry safe?
Generally safe, but individuals with certain health issues or on medications should consult a healthcare professional.
When should I take elderberry?
It is best taken at the onset of cold or flu symptoms or as a preventive during flu season.
What can I expect from elderberry supplementation?
Users typically report a reduction in the duration and severity of upper respiratory symptoms.
Is elderberry a cure for viral infections?
No, it is not a cure but may help alleviate symptoms associated with such infections.
Research Sources
- https://www.mdpi.com/1661-3821/3/1/7 – This meta-analysis included numerous RCTs that confirmed the effectiveness of black elderberry in reducing upper respiratory symptoms, reporting a significant effect size and demonstrating strong methodological quality.
- https://www.mdpi.com/1422-0067/23/7/3949 – An in vitro study showcasing the antiviral properties of elderberry extract against SARS-CoV-2, indicating significant inhibition of viral replication at various concentrations in human cell lines.
- https://pubmed.ncbi.nlm.nih.gov/30670267/ – Research highlighting how elderberry extract enhances immune responses by improving dendritic cell functionality and T cell activation, emphasizing its potential immunostimulatory effects.
- https://www.mdpi.com/2227-9717/10/11/2288 – This study discusses the broader therapeutic potential of elderberry, including its phytochemical composition and various health benefits attributed to its bioactive compounds.
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