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Polyphenol Rich Elderberry

Also known as: Sambucus nigra, Sambucus canadensis, Elderberry, Black Elderberry, European Elderberry, American Elderberry, *Sambucus nigra*

Overview

Elderberry is a fruit derived from the *Sambucus* genus, particularly the species *Sambucus nigra* (European elderberry) and *Sambucus canadensis* (American elderberry). Rich in polyphenols, especially anthocyanins, which account for about 80% of its polyphenol content, elderberry is widely used as an immune-boosting supplement. Its applications extend to reducing symptoms of the common cold and influenza, in addition to having antioxidant, anti-inflammatory, potential anti-diabetic, anticancer, and antiviral properties. Recent research indicates that elderberry is gaining recognition for its effectiveness in enhancing immune function and its possible protective effects against oxidative stress and inflammation. This supplement is available in various forms, including capsules, tablets, and syrups, with a moderate to high level of research supporting its health effects, though some variability exists in the quality of studies conducted.

Benefits

Elderberry has several evidence-backed benefits: 1. **Reduction in Upper Respiratory Symptoms:** A meta-analysis of 180 participants showed that elderberry supplementation significantly reduced symptoms linked to respiratory infections, indicating substantial clinical relevance. 2. **Immune Modulation:** Research indicates that elderberry extracts can enhance immune function by stimulating immune cells, stimulating lymphocyte activity, and improving the lytic activity of natural killer cells. 3. **Antioxidant and Anti-inflammatory Effects:** Elderberry has been shown to mitigate oxidative stress and inflammation, which may have protective roles against cardiovascular, neurodegenerative, and metabolic disorders. 4. **Cardiovascular Health:** It has been reported to improve HDL function and influence cholesterol metabolism positively. Overall, elderberry appears beneficial for the general population, as well as individuals with specific health conditions such as respiratory or cardiovascular issues.

How it works

Elderberry polyphenols, particularly anthocyanins, exert their effects mainly through antioxidant activity, scavenging free radicals and reducing oxidative stress. Additionally, they modulate inflammation by inhibiting cytokine production and improving immune responses. The extract enhances lymphocyte proliferation, boosting the activity of natural killer cells, while influencing cholesterol metabolism. Through these mechanisms, elderberry acts on both the immune and cardiovascular systems, promoting systemic health benefits.

Side effects

Elderberry is generally considered safe when consumed as directed but may cause mild gastrointestinal symptoms such as nausea and diarrhea in more than 5% of users. Rare side effects, which affect less than 1% of users, can include severe allergic reactions, including anaphylaxis. Caution is advised for individuals taking immunosuppressive medications and those on diabetes medications due to potential interactions with these drug types. Individuals with autoimmune diseases should consult healthcare providers prior to use due to its immune-stimulating properties. Pregnant or breastfeeding women should also seek medical advice due to limited safety data on elderberry use in these populations. Special populations, including children and the elderly, should use it under medical supervision, as data on these groups is scarce.

Dosage

Typical recommended doses of elderberry extract range from 500 mg to 1000 mg per day for immune support and symptom reduction during upper respiratory infections. While effective doses are generally established, individual requirements may vary. Elderberry can be taken at any time of the day, though it is often recommended to consume it with meals to reduce gastrointestinal discomfort. Although no maximum safe dose is firmly established, doses above 1000 mg should be taken with caution and preferably under medical supervision. Factors such as the form of elderberry and overall nutrient intake can influence absorption; for example, its bioavailability may be improved when taken with fatty meals. No specific co-factors are required, but a balanced diet may enhance its effects.

FAQs

Is elderberry safe for everyone?

Elderberry is generally safe for most people but should be used with caution by those with autoimmune diseases, pregnant or breastfeeding women, and children.

When should I take elderberry?

Elderberry can be taken at any time of day; however, it's advisable to take it with meals to minimize gastrointestinal side effects.

How long does it take to see results?

Users can expect to see benefits such as reduced upper respiratory symptoms and enhanced immune function within a few days to weeks.

Can elderberry replace my medical treatments?

Elderberry is not a substitute for medical treatments; consult a healthcare provider before using it for any conditions.

Research Sources

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/immunemodulating-efficacy-of-a-polyphenolrich-beverage-on-symptoms-associated-with-the-common-cold-a-doubleblind-randomised-placebocontrolled-multicentric-clinical-study/36AC03DB3C49709178CAAB8D9CE3B32E – This meta-analysis evaluated the immune-modulating efficacy of a polyphenol-rich beverage, including elderberry, on upper respiratory symptoms in 180 participants, revealing a significant reduction in symptoms.
https://pubmed.ncbi.nlm.nih.gov/37049909/ – This randomized controlled trial involved 27 healthy men and illustrated that a polyphenol-rich beverage, which included elderberry, elevated immune cell function and diminished oxidative DNA damage.
https://www.mdpi.com/2076-3417/11/21/10018 – An experimental study conducted on an animal model demonstrated that polyphenol-rich black elderberry extract successfully reduced oxidative stress and affected gene expression related to cholesterol metabolism.
https://pubmed.ncbi.nlm.nih.gov/30670267/ – Investigation into elderberry's significance has reported improvements in immune response, providing insights into its potential as a supplement for respiratory health.
https://www.annualreviews.org/content/journals/10.1146/annurev-food-072023-034423?TRACK=RSS – This review consolidates various studies on elderberry's nutritional capacity, detailing its role in combatting oxidative stress and inflammation, highlighting both therapeutic potentials and mechanisms of action.