Juice Concentrated from Black Elderberries
Also known as: Black elderberry, European elderberry, Elderberry juice concentrate, Sambucus nigra
Overview
Black elderberry juice concentrate is derived from the dark purple berries of Sambucus nigra, a botanical traditionally used for respiratory and immune health support. It is primarily utilized to alleviate symptoms of upper respiratory tract infections, such as the common cold and influenza. The supplement is rich in anthocyanins and flavonoids, which are believed to be responsible for its bioactivity. Research on elderberry is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses available, though sample sizes tend to be small to moderate. Evidence quality varies but includes at least one meta-analysis of RCTs supporting its efficacy for symptom reduction in viral respiratory illnesses.
Benefits
Elderberry supplementation has been shown to significantly reduce the duration and severity of upper respiratory symptoms, including those associated with the common cold and influenza. A 2019 meta-analysis of RCTs (n=180) reported a large mean effect size (p<0.05), indicating clinically meaningful symptom relief. This suggests elderberry can shorten the duration of cold and flu symptoms and reduce their severity, potentially offering a safer alternative to some conventional treatments for routine viral respiratory infections. Some evidence also suggests elderberry may modulate immune response without overstimulation, potentially reducing inflammation during viral infections. These effects have been observed in both adults and children, though larger studies are needed to confirm findings across diverse populations. Benefits typically emerge during the acute phase of upper respiratory infections, with supplementation often started at symptom onset.
How it works
Elderberry's antiviral effects are primarily attributed to its high anthocyanin content. These compounds are thought to inhibit viral replication and prevent viral entry into host cells. Additionally, elderberry exhibits immunomodulatory properties, which may involve reducing pro-inflammatory cytokines and enhancing immune defenses without causing excessive immune activation. The juice concentrate form helps preserve these bioactive compounds, facilitating their absorption and bioavailability within the body. While precise mechanisms are still under investigation, molecular targets are believed to include viral envelope proteins and various host immune signaling pathways.
Side effects
Overall, elderberry juice concentrate 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, include gastrointestinal symptoms such as abdominal pain, nausea, and vomiting. Rare adverse events, occurring in less than 1% of cases, include isolated reports of acute pancreatitis, though a direct causal link remains uncertain. Toxicity concerns are primarily associated with unripe berries and other plant parts that contain cyanogenic glycosides; however, commercial juice concentrates are typically processed to remove these toxins, ensuring product safety. No significant drug interactions or contraindications have been firmly established, but caution is advised for individuals with autoimmune conditions due to theoretical immune effects.
Dosage
Effective doses of elderberry in clinical trials typically range from 300 mg to 1,000 mg of elderberry extract or an equivalent amount of juice concentrate daily during acute illness. Optimal dosing can depend on the product's standardization for anthocyanin content, and commercial juice concentrates usually provide specific dosing instructions aligned with these ranges. The maximum safe dose is not well-defined, but doses used in trials have been well tolerated. For best results, supplementation should be initiated at the onset of symptoms. Juice concentrates are a common form that preserves anthocyanins, alongside syrups and capsules. Absorption may be synergistically enhanced when taken with vitamin C and zinc, which also support immune function.
FAQs
Is elderberry effective for COVID-19?
Currently, there is no high-quality evidence to support the use of elderberry for the prevention or treatment of COVID-19. Research is ongoing, but it is not recommended for this purpose.
Can elderberry cause immune overstimulation?
Systematic reviews indicate no evidence of immune overstimulation or increased risk of a 'cytokine storm' from elderberry supplementation. It appears to modulate, rather than overstimulate, the immune system.
How soon will symptoms improve with elderberry?
Symptom relief may be noticed within a few days of starting elderberry supplementation, particularly when taken at the onset of an acute viral illness like a cold or flu.
Are homemade elderberry products safe?
Homemade elderberry preparations carry a risk of cyanide toxicity if not properly cooked, as unripe berries contain cyanogenic glycosides. Commercial products are generally safer due to standardized processing that removes these toxins.
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, demonstrating a large effect size. The study provides strong evidence for elderberry's efficacy in managing acute respiratory illnesses.
- https://www.opss.org/article/elderberry-dietary-supplement-immune-health – This article discusses elderberry as a dietary supplement for immune health, highlighting its traditional use and current scientific understanding. It covers safety aspects and general recommendations for its use in supporting the immune system.
- https://pubmed.ncbi.nlm.nih.gov/33827515/ – This systematic review assessed the safety and efficacy of elderberry for viral respiratory illnesses. It found that elderberry is generally safe and may reduce symptoms, with no evidence of immune overstimulation, though it noted the need for more large-scale trials.
- https://www.tandfonline.com/doi/full/10.1080/09540105.2021.1978941 – This research explores the immunomodulatory properties of elderberry, suggesting its potential to reduce inflammation during viral infections without causing excessive immune activation. It delves into the mechanisms by which elderberry interacts with the immune system.
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