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European Elder

Also known as: European Elder, Black Elder, Elderberry, Sambucus europaea, Sambucus nigra

Overview

European Elder, primarily sourced from *Sambucus nigra*, serves as a popular herbal supplement derived from the berries, flowers, and leaves of the elder tree. It is recognized for its role in promoting immune function and providing antioxidant support, commonly used for preventing and alleviating cold and flu symptoms. This plant is rich in anthocyanins and polyphenols, which contribute to its health-promoting properties. While moderate evidence exists, mainly from clinical trials and supportive animal studies, further research is needed to substantiate the full extent of its efficacy.

Benefits

Research indicates that elderberry significantly shortens the duration of influenza and cold symptoms based on systematic reviews and meta-analyses, with a notable reduction of about two days. Additionally, its antioxidant and anti-inflammatory properties have been evidenced, particularly benefiting travelers who may experience heightened exposure to pathogens. The quality of the evidence varies, necessitating additional rigorous clinical studies to reinforce these findings.

How it works

Elderberry exhibits antiviral properties, particularly against influenza viruses, likely through mechanisms that inhibit viral replication. It modulates the immune system while delivering antioxidant effects, though the specific molecular targets remain largely undefined. Existing research suggests possible interactions within cytokine pathways and other immune-related biological responses.

Side effects

Sambucus nigra is generally safe for consumption when properly prepared, although gastrointestinal upset is the most commonly reported side effect (greater than 5% occurrence). Allergic reactions (1-5% occurrence) and rare anaphylactic reactions (less than 1%) have been noted. Caution is advised for individuals taking diabetes medications due to potential hypoglycemic effects. Raw or unripe berries, leaves, and stems should be strictly avoided due to their toxicity. Pregnant or breastfeeding women are encouraged to seek healthcare advice before use.

Dosage

The minimum effective dose of elderberry extract is typically between 500 to 1000 mg per day, with optimal supplementation ranging from 600 to 900 mg for cold and flu prevention. While an established upper limit is lacking, high doses are generally discouraged. Supplementation should ideally start at the onset of symptoms or prior to traveling. Common forms include capsules and syrups, and it is recommended to take them with food to enhance absorption.

FAQs

How should elderberry be prepared?

Elderberry products should be properly prepared to avoid toxicity, especially avoiding raw or unripe forms.

Is elderberry safe during pregnancy?

Pregnant or breastfeeding women should consult their healthcare provider regarding elderberry use.

When is the best time to take elderberry?

For optimal effects, begin taking elderberry at the onset of cold or flu symptoms.

What results can I expect?

Elderberry may help reduce the duration and severity of cold and flu symptoms.

Can elderberry cure colds and flu?

Elderberry is not a cure but may alleviate symptoms and shorten their duration.

Research Sources

https://www.drugs.com/npp/elderberry.html – A comprehensive overview of elderberry’s uses, benefits, and potential side effects in the context of nutrients and herbal supplements.
https://academic.oup.com/eurpub/article/28/2/275/4710351?login=false – This study provides evidence supporting the efficacy of elderberry in reducing the duration of respiratory symptoms during cold and flu.
https://pubmed.ncbi.nlm.nih.gov/30670267/ – A meta-analysis evaluating the effectiveness of elderberry in improving upper respiratory symptoms associated with influenza and the common cold.