Organic Elderberry Juice Concentrate
Also known as: Elderberry, Black Elder, European Elder, Sambucus nigra
Overview
Elderberry, derived from the berries of the *Sambucus nigra* L. tree, is a botanical supplement recognized for its antioxidant, antiviral, and anti-inflammatory properties. Native to Europe, elderberries are rich in anthocyanins, flavonoids, and other phenolic compounds, giving them a dark purple color and contributing to their health benefits. Traditionally used for respiratory issues, elderberry is now available in various forms, including syrups, juices, and supplements. Research suggests that elderberry may reduce the duration and severity of viral respiratory illnesses, such as the common cold and influenza. While generally considered safe when properly prepared, raw or unripe elderberry parts are toxic and should not be consumed. The quality of available evidence varies, with some high-quality studies but also concerns about funding sources and publication bias.
Benefits
Elderberry has demonstrated antiviral and anti-inflammatory effects, potentially reducing the duration of colds by approximately 2 days. Studies also indicate that elderberry products exhibit high antioxidant activity, protecting cells from oxidative damage. A randomized controlled trial found that elderberry juice increased beneficial gut bacteria and improved glucose tolerance. Furthermore, a study involving air travelers showed that elderberry supplementation reduced the duration and severity of cold symptoms. While the effect size for reducing cold duration is moderate, the benefits are typically observed within a few days of starting supplementation. However, it's important to note concerns about publication bias in some studies.
How it works
Elderberry's bioactive compounds, particularly anthocyanins, interact with various biological pathways, including antioxidant defense mechanisms, immune modulation, and anti-inflammatory responses. It affects the immune system by reducing the production of pro-inflammatory cytokines and enhancing the activity of beneficial gut microbiota. Anthocyanins in elderberry bind to and inhibit the activity of viral enzymes and reduce oxidative stress by scavenging free radicals. The bioavailability of elderberry compounds can vary depending on the preparation method, but anthocyanins are generally well-absorbed when consumed in a soluble form, such as in juice or syrup.
Side effects
Elderberry is generally considered safe when properly prepared and consumed, but there is a need for more long-term safety data. Common side effects include diarrhea, nausea, and other digestive issues if not properly prepared. Raw or unripe elderberry parts (berries, seeds, leaves, stem) are toxic and should not be consumed. Elderberry may interact with diuretics and antidiabetic medications, so individuals with diabetes or those taking diuretics should consult a doctor before using elderberry products. Pregnant or breastfeeding women, and individuals with chronic illnesses or taking certain medications, should also consult a healthcare provider before using elderberry supplements.
Dosage
The minimum effective dose of elderberry is not well-established, but 15 milliliters of elderberry syrup taken three to five times per day has been used in clinical trials for cold symptoms. Optimal dosage ranges vary by product and preparation method, but products containing 500-1000 mg of elderberry extract per serving are common. The maximum safe dose is not well-defined, but high doses have been used in some studies without adverse effects. It is best taken early in the course of illness for optimal benefits. Ensure proper preparation to avoid toxicity. Bioavailability can be enhanced by consuming elderberry in a soluble form.
FAQs
Is elderberry safe?
Raw elderberry parts are toxic and should not be consumed. Proper preparation is crucial to ensure safety. Consult a healthcare provider if you have underlying health conditions.
When should I take elderberry?
Elderberry is best taken early in the course of illness, such as at the first sign of cold or flu symptoms, to potentially reduce the duration and severity of the illness.
What results can I expect from taking elderberry?
Elderberry may reduce the duration and severity of cold and flu symptoms. It does not prevent colds but may help alleviate symptoms and shorten the duration of illness.
Does elderberry overstimulate the immune system?
No, elderberry does not overstimulate the immune system. It modulates the immune response and has anti-inflammatory properties, helping to support immune function without overactivation.
Research Sources
- https://www.mdpi.com/2227-9717/10/11/2288 – This study investigates the chemical composition and antioxidant activity of elderberry products, including wine. It found that elderberry wine exhibited high antioxidant activity, suggesting potential health benefits. The research highlights the importance of anthocyanins in elderberry's antioxidant properties.
- https://pubmed.ncbi.nlm.nih.gov/33827515/ – This systematic review and meta-analysis of five randomized controlled trials (RCTs) found that elderberry supplementation may reduce the duration and severity of upper respiratory infections. The review included 1187 records and concluded that elderberry could be a safe and effective treatment for cold and flu symptoms, but noted the need for more recent and ongoing studies.
- https://www.webmd.com/diet/health-benefits-elderberry-syrup – This WebMD article provides an overview of the health benefits of elderberry syrup, including its potential to boost the immune system and fight off colds and flu. It also discusses the importance of proper preparation to avoid toxicity from raw elderberries.
- https://www.mdpi.com/2072-6643/16/20/3555 – This randomized controlled trial examined the effects of elderberry juice on gut microbiota and metabolic health in healthy volunteers. The study found that elderberry juice increased beneficial gut bacteria, improved glucose tolerance, and enhanced fat oxidation, suggesting potential benefits for gut health and metabolic function.
- https://nutritionfacts.org/video/friday-favorites-elderberry-benefits-and-side-effects-does-it-help-with-colds-and-the-flu/ – This video from NutritionFacts.org discusses the benefits and side effects of elderberry, focusing on its potential to help with colds and the flu. It emphasizes that elderberry may reduce the duration and severity of symptoms but does not prevent infection.
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