Organic Elderberry Extract
Also known as: Sambucus nigra, European Black Elderberry, Black Elderberry, Elderberry
Overview
Elderberry, scientifically known as *Sambucus nigra*, is a fruit-bearing shrub native to Europe and North Africa. The berries are rich in anthocyanins, potent antioxidants that contribute to their anti-inflammatory and antiviral properties. Elderberry has been traditionally used to treat respiratory infections, such as the common cold and influenza. It is available in various forms, including capsules, syrups, lozenges, and teas. The primary active compounds are anthocyanins and other polyphenols, which are believed to be responsible for its health benefits. Research suggests that elderberry may reduce the duration and severity of upper respiratory symptoms. While generally considered safe for short-term use, raw or unripe berries should be avoided due to the presence of cyanogenic glycosides. The quality of available evidence is variable, with some high-quality studies but also limitations in terms of sample size and consistency across studies.
Benefits
Elderberry supplementation has been shown to significantly reduce the duration and severity of upper respiratory symptoms, according to a meta-analysis of multiple studies. This effect is particularly relevant for individuals experiencing viral respiratory infections. Some studies also suggest that elderberry may reduce the duration of influenza, although the evidence is less certain. Beyond its antiviral effects, elderberry's high antioxidant content may offer potential benefits for cardiovascular health, neuroprotection, and general anti-inflammatory effects. The effect size for reducing upper respiratory symptoms is notable, but specific results vary across studies. Benefits are typically observed within a few days of starting supplementation. More research is needed to fully understand the extent and consistency of these benefits.
How it works
Elderberry's antiviral activity is primarily attributed to its ability to inhibit viral replication. The anthocyanins and other polyphenols present in elderberry are believed to interfere with the virus's ability to enter and infect host cells. Additionally, elderberry may modulate the immune response by influencing cytokine production. While there is evidence of immune system interaction, concerns about overstimulation are not substantiated by current research. The bioavailability of elderberry compounds, particularly anthocyanins, is generally considered to be good, allowing for effective absorption and utilization by the body.
Side effects
Elderberry is generally considered safe for short-term use, but some side effects have been reported. The most common side effect is mild gastrointestinal upset, which is rare. Allergic reactions are uncommon but possible. There are no well-documented rare side effects. Elderberry may interact with diabetes medications due to its potential antidiabetic effects, so caution is advised for individuals with diabetes. Raw or unripe berries contain cyanogenic glycosides and should be avoided due to their toxicity. Pregnant or breastfeeding women should consult a healthcare provider before using elderberry. It is important to use commercially prepared elderberry products to ensure proper processing and safety. Individuals with autoimmune disorders should also consult their healthcare provider before use.
Dosage
The recommended dosage of elderberry extract typically ranges from 500 to 1500 mg per day. For standardized extracts, a dosage of 500-1000 mg per day is common. It is best taken at the onset of symptoms for optimal effect. Liquid extracts may offer better bioavailability compared to other forms. Taking elderberry with food may enhance absorption. While a maximum safe dose is not well-defined, high doses are generally not recommended. It is important to follow product-specific instructions and consult with a healthcare provider for personalized recommendations. There are no established required cofactors for elderberry supplementation.
FAQs
When is the best time to start taking elderberry?
For best results, start taking elderberry at the first sign of symptoms, such as a cold or flu. This allows the antiviral properties to take effect early in the course of the illness.
Is elderberry safe for pregnant or breastfeeding women?
Pregnant or breastfeeding women should consult a healthcare provider before using elderberry to ensure it is safe for their individual circumstances.
How should I take elderberry for best absorption?
Take elderberry with meals to enhance absorption. Liquid extracts may offer better bioavailability compared to capsules or other solid forms.
What are the expected benefits of taking elderberry?
Elderberry may reduce the duration and severity of upper respiratory symptoms, such as those associated with the common cold or flu. It is not proven to prevent illness.
Are there any risks associated with taking elderberry?
Elderberry is generally safe, but some people may experience mild gastrointestinal upset. Raw or unripe berries should be avoided due to the presence of toxic compounds.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/30670267/ – This meta-analysis of randomized controlled trials (RCTs) with 180 participants found that elderberry supplementation significantly reduces upper respiratory symptoms. The study highlights the potential of elderberry as a treatment for these symptoms, but acknowledges limitations due to small sample sizes and variability in study designs, resulting in a moderate quality assessment.
- https://pubmed.ncbi.nlm.nih.gov/37049909/ – This study investigates the impact of elderberry supplementation on various health outcomes. It provides insights into the potential benefits of elderberry beyond respiratory health, such as cardiovascular and neuroprotective effects, while also emphasizing the need for further research to validate these findings.
- https://pubmed.ncbi.nlm.nih.gov/33827515/ – This systematic review, including five RCTs, suggests that elderberry may reduce the duration of influenza. However, the evidence is considered uncertain due to the limited number of studies and inconsistent findings, leading to a moderate quality assessment of the available research.
- https://www.mdpi.com/1661-3821/3/1/7 – This in vitro study demonstrates that elderberry extract inhibits SARS-CoV-2 replication in cell cultures. While the findings are promising, the authors note that in vitro results may not directly translate to human benefits, and further human trials are needed to confirm these effects.
- https://www.mdpi.com/2227-9717/10/11/2288 – This study provides a comprehensive review of elderberry's properties and potential health benefits. It highlights the antioxidant and anti-inflammatory effects of elderberry, as well as its traditional uses in treating respiratory infections, while also acknowledging the need for more rigorous clinical trials to fully understand its efficacy.
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