Learn more about the powerful benefits of elderberry, packed with antioxidants and vitamins. From boosting immunity to supporting heart health, learn how elderberry syrup and supplements can help you combat colds and flu.
Elderberry (Sambucus nigra) has been used for centuries in traditional medicine, valued for its immune-boosting, anti-inflammatory, and heart-supporting properties. Rich in antioxidants, polyphenols, and bioactive compounds, elderberries are often used to combat infections, reduce oxidative stress, and promote overall wellness.
But while elderberry has gained popularity as a natural immune booster, especially during cold and flu season, there are also some debates and concerns—particularly about its potential role in immune overactivation.
In this article, we’ll break down the science behind elderberry, how it affects the immune system, its broader health benefits, and the potential pros and cons of using it regularly.
Read on to learn all about the science of elderberry and how it could help your health in astonishing ways! We’ve also created this PDF full of recipes to help you put this bountiful berry to use in deliciously healthy ways.
Elderberry and the Immune System: How Does It Work?
One of the primary reasons elderberry is sought after is its ability to support immune function. But how exactly does it work?
1. Antiviral & Antibacterial Properties
Elderberries contain anthocyanins, flavonoids, and quercetin, which have been shown to:
✔ Block viral entry into cells by preventing viruses from attaching to host cells (especially influenza and respiratory viruses).
✔ Inhibit viral replication, helping reduce the severity and duration of colds and flu.
✔ Support the body’s natural defenses by increasing cytokine production (signaling molecules that regulate immune responses).
A 2019 meta-analysis of studies found that elderberry supplementation significantly reduced the duration of upper respiratory infections and could be an effective adjunct therapy for influenza.
2. Elderberry & Cytokine Modulation
One of the most discussed effects of elderberry is its role in cytokine production. Cytokines are molecules that help regulate the immune response—some promote inflammation, while others suppress it.
- Elderberry has been shown to increase pro-inflammatory cytokines (IL-6, TNF-α, IL-1β), which can help enhance immune defense against infections.
- However, some concerns have been raised about whether this could exacerbate an overactive immune response (more on this later).
3. Antioxidants & Cellular Defense
Elderberry is one of the most antioxidant-rich berries, containing high levels of:
✔ Anthocyanins – Combat oxidative stress and inflammation.
✔ Flavonols (quercetin, kaempferol, isorhamnetin) – Support immune and heart health.
✔ Vitamin C – Essential for white blood cell function and immune resilience.
By reducing oxidative stress, elderberry supports the body’s ability to fight infections, heal tissues, and maintain long-term immune balance.
Beyond Immunity: Other Health Benefits of Elderberry
While elderberry is best known for immune support, it also plays a role in heart health, gut function, and overall inflammation reduction.
1. Cardiovascular Health ❤
Elderberry’s polyphenols and flavonoids contribute to:
- Lowering blood pressure – By improving endothelial function (the lining of blood vessels).
- Reducing cholesterol – May decrease LDL oxidation, which contributes to arterial plaque buildup.
- Improving circulation – The anthocyanins in elderberry enhance nitric oxide production, promoting vasodilation and better blood flow.
A study in hypertensive adults found that elderberry extracts helped reduce blood pressure levels, suggesting potential benefits for cardiovascular protection.
2. Anti-Inflammatory & Antioxidant Effects 🔥
Chronic inflammation is a key driver of many diseases, from autoimmune conditions to metabolic disorders. Elderberry helps reduce inflammation by:
✔ Modulating inflammatory cytokines, which can benefit people with conditions like arthritis or IBS.
✔ Protecting against oxidative stress, which contributes to aging and chronic disease.
✔ Supporting gut health, potentially influencing the microbiome in a way that benefits immune and metabolic function.
3. Elderberry & Metabolic Health 🩸
Emerging research suggests elderberry may help regulate blood sugar levels and improve insulin sensitivity, making it a potential supportive herb for diabetes and metabolic disorders.
- Rich in polyphenols, elderberry can help reduce post-meal glucose spikes.
- Flavonoids like quercetin have anti-diabetic properties, supporting glucose metabolism.
Elderberry: Pros & Cons
While elderberry has many benefits, it’s important to understand both its advantages and potential concerns before using it regularly.
✔ Pros of Elderberry
✅ Boosts immunity and reduces cold/flu duration
✅ Supports heart health by lowering blood pressure and cholesterol
✅ Rich in antioxidants to combat oxidative stress and inflammation
✅ May support metabolic health and blood sugar regulation
✅ Natural and safe for most people when used appropriately
⚠ Potential Concerns & Controversies
1. Can Elderberry Cause a “Cytokine Storm”?
During the early days of COVID-19, there was concern that elderberry might contribute to a cytokine storm—a dangerous immune overreaction seen in severe cases of viral infections.
💡 The reality:
- There is no direct evidence that elderberry causes a cytokine storm in healthy individuals.
- Elderberry does increase cytokine production, which can be beneficial in fighting infections.
- However, in individuals with autoimmune conditions or hyper-inflammatory states, excessive cytokine stimulation could be a concern.
💡 Who should be cautious?
- People with autoimmune diseases (e.g., lupus, rheumatoid arthritis) should consult a practitioner before using elderberry.
- Those with severe infections or cytokine-related illnesses should monitor their response.
2. Raw Elderberries Are Toxic
Raw elderberries contain cyanogenic glycosides, which can release cyanide when consumed in large amounts.
✔ Always cook elderberries before use to remove toxicity.
✔ Elderberry extracts, syrups, and supplements are safe when prepared properly.
3. Interactions with Medications
Elderberry may interact with:
⚠ Immunosuppressants – Could counteract effects
⚠ Diuretics – Elderberry has mild diuretic properties
⚠ Diabetes medications – Can lower blood sugar, possibly enhancing medication effects
Is Elderberry Right for You?
Elderberry is a powerful natural remedy with well-documented benefits for immune support, cardiovascular health, and inflammation reduction.
✔ For most healthy individuals, it’s a safe and effective way to enhance immune resilience.
⚠ However, people with autoimmune conditions or severe infections should use it with caution and seek medical advice if unsure.
Elderberry is a potent tool in holistic health—but like any herbal remedy, context and balance matter.
