Elderberry Benefits for Colds, Flus, Allergies and More

Rachael Link, MS, RD via Dr. Axe – Looking for a natural remedy that has a long history of medicinal use? There’s evidence that the elderberry plant may have been cultivated by prehistoric man. There are also recipes for elderberry-based medications dating back to Ancient Egypt.

However, most historians typically trace its healing abilities back to Hippocrates, the ancient Greek known as the “father of medicine,” who described the plant as his “medicine chest” because of the wide array of health concerns it seemed to cure. Whether we’re talking cavemen, ancient Egyptians or ancient Greeks, this natural remedy definitely goes way back, which is why it’s no wonder it’s known as one of the top antiviral herbs on the planet.

Health benefits of the elder plant include naturally improving sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation and even cancer. When used within the first 48 hours of onset of symptoms, the extract may even help relieve and shorten the duration of cold and flu symptoms as well. For this reason, the government actually employed the use of elderberry to fight the flu during the 1995 Panama flu epidemic.

So does elderberry syrup really work? What exactly does it do? And how can you use it to promote better health? Here’s what you need to know, including its many benefits.

What Is Elderberry?

Sambucus is a genus of flowering plants in the family Adoxaceae. The different species of Sambucus are commonly called elderberry or elder. The berries and flowers of the elder plant are used as medicine.

Elderberry is native to Europe, Africa and parts of Asia, but it’s become common in the U.S. It has deciduous leaves, white flowers (elderflowers) and berries that turn from green to red to black when ripe. Elder is commonly found growing in woodlands and hedgerows.

Sambucus nigra is the full scientific name of the most common variety used for medicinal purposes, as well as the species on which the majority of scientific research has been conducted. It’s a deciduous tree growing up to 32 feet tall with cream-white flowers and blue-black berries. Other common names for Sambucus nigra include black elder, European elder, European elderberry and European black elderberry. The elderberry bush or elderberry tree yields the berries that are commonly used in syrups, jams and wine, among other medicinal and culinary delights.

In addition to black elderberry, there are several other varieties available as well. Some of the most common include:

• Black lace elderberry
• Red elderberry
• Adams elderberry
• Lemon lace elderberry
• Black beauty elderberry
• Blue elderberry
• York elderberry

European elder flowers contain approximately 0.3 percent of an essential oil composed of free fatty acids and alkanes. The triterpenes alpha- and beta-amyrin, ursolic acid, oleanolic acid, betulin, betulinic acid and a variety of other minor components have been identified. Elderberry fruit contains quercetin, kaempferol, rutin, and phenolic acids. It also contains flavonoids, which have antioxidant properties that can help prevent cell damage, and anthocyanidins, which are chemical compounds that are known to have immune-boosting properties.

The raw berries are made up of 80 percent water, 18 percent carbohydrates, and less than 1 percent each of protein and fat. Elderberries are naturally high in vitamin C, vitamin A, vitamin B6, iron and potassium, among several other essential nutrients.

Health Benefits and Uses

1. Provides Cold and Flu Relief
One of the most well-studied elderberry syrup benefits is its powerful immune-boosting properties. The berries contain chemical compounds called anthocyanidins, which are known to have immunostimulant effects.

Research actually shows that elderberry extract is a safe, efficient and cost-effective treatment for cold and flu symptoms.

A 2016 study published in Nutrients showed that elderberry supplementation was able to reduce cold duration and symptoms in air travelers. Travelers using this herb from 10 days before travel until four to five days after arrival overseas experienced, on average, a two-day shorter duration of their colds as well as a noticeable reduction in cold symptoms.

Several studies have found benefits to support the use of elderberry syrup for flu symptoms as well. Specifically, the flavonoids in the extract bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus.

A 2009 study randomized patients into two groups. One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo for two days. The group treated with the extract showed significant improvement in most flu symptoms, while the placebo group showed no improvement in symptom severity. Researchers conclude that the extract is effective in controlling influenza symptoms.

Another study published in the Journal of International Medical Research showed that when the extract is used within the first 48 hours of the onset of flu symptoms, it can shorten the duration of flu symptoms by an average of four days.

2. Reduces Sinus Infection Symptoms
With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help treat sinus issues. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection natural remedy.

A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a product called Sinupret, which contains elderberry extract. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. Interestingly enough, those who took the combination did better compared to those who did not take Sinupret at all.

3. Lowers Blood Sugar
Both the elder flower and the berry have traditionally been used to treat diabetes. Research has confirmed that extracts of elderflower stimulate glucose metabolism and the secretion of insulin, which could potentially help lower blood sugar levels.

Research published in the Journal of Nutrition evaluated black elderberry’s insulin-like and insulin-releasing actions in vitro. The study found that an aqueous extract of elder significantly increased glucose transport, glucose oxidation and glycogenesis without any added insulin. Glycogenesis is the process by which excess sugar is cleared out of the bloodstream and into your muscles and liver to help maintain normal blood sugar.

Furthermore, a 2017 animal study published in the International Journal of Molecular Sciences noted that elderberries can serve as a potential source of bioactive compounds for formulations used for the management of diabetes. Researchers found that both lipophilic and polar extracts of the berry lowered insulin resistance in rats with type 2 diabetes.

4. Acts as a Natural Diuretic
A diuretic is a substance that promotes the production of urine. Doctors prescribe diuretics when the body retains too much fluid, which is a common problem in older adults. Thanks to its ability to act as a natural diuretic, elderberry has been shown to promote both urination and bowel moments to help protect against fluid retention.

5. Promotes Regularity
Some research suggests that elderberry tea benefits constipation and can help support regularity and digestive health. A small, randomized trial found that a specific compound containing elderberries along with several other plants could act as an effective natural laxative for the treatment of constipation.

Unfortunately, however, there are currently no studies evaluating elderberry itself for constipation relief, so more research is still needed.

6. Supports Skin Health
Elderberry has made its way into cosmetic products, and for good reason. Its content of bioflavonoids, antioxidants and vitamin A makes it awesome for skin health. Not only that, but researchers also suspect that a compound found in the berry could give a natural boost to skin.

Anthocyanin is a type of natural plant pigment found in elderberry that has been shown to have anti-inflammatory and antioxidant properties. Some researchers suspect that this compound may improve skin’s structure and condition to enhance overall skin health.

7. Eases Allergies
In addition to using elderberry syrup for colds, the flowers of the elder plant are also known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, the herb’s ability to improve immune function and calm inflammation can help provide allergy relief.

Some herbalists put black elder flower on the list of most effective herbs used for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs and natural remedies.

8. Could Have Cancer-Fighting Effects
Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. In vitro studies specifically indicate that the elderberry has some chemopreventive properties, which can help inhibit, delay or reverse cancer formation.

One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucuscanadensis) has not been grown or promoted as a medicinal plant like its European relative.

This study tested extracts of both berries to assess anticancer potential and found that both demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation. Thus, elderberries show potential as cancer-fighting foods.

9. May Improve Heart Health
Although studies have found mixed results, some research suggests that elderberry extract may improve heart health. For example, one animal model showed that giving mice with high cholesterol and HDL cholesterol dysfunction anthocyanin-rich black elderberry extract helped reduce hepatic cholesterol levels and improved HDL function. This may be due to the presence of anthocyanins, which are polyphenols that have demonstrated antioxidant and anti-inflammatory activities.

Another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the plant were administered with renin inhibitors to rats with hypertension, they reduced arterial pressure. Researchers suggest that using polyphenols to lower blood pressure may also help reduce the side effects of blood pressure-lowering medications and improve overall quality of life.

How to Use Elderberry

Wondering where to buy elderberry and how to start adding it to your diet? It is available at many local health stores and online retailers and can be purchased in a variety of different forms. Elderberry gummies, elderberry wine and elderberry juice are all popular options for getting your fix of this incredible ingredient.

When it comes to colds, flu and upper respiratory issues, elderberry syrup is very popular. There are high-quality brands readily available for purchase, or you can find many online resources for how to make elderberry syrup to try making it at home. Most elderberry syrup recipe options out there involve simmering elderberries with a bit of water and a variety of other healing herbs for 45 minutes to an hour.

Elderberry tea is another great option, especially if you use elderberry for flu and cold symptoms. You can either buy teabags or purchase dried berries or flowers and make a tea by combining one tablespoon of berries or flowers with eight ounces of water. Try adding honey, lemon, cinnamon or mint to give the flavor and health benefits a hearty boost.

Not a fan of hot teas or black elderberry syrup? Then you can try elderberry juice, which is sweet, tart and refreshing. Just be sure not to purchase one that has too much added sugar.