Is Elderberry a Good Immune Booster?

Used by ancient civilisations all over the world to treat a wide variety of ailments, the health benefits of elderberry extracts have been touted by everyone from Hippocrates to Tom Brady.

Naturally high in vitamins and antioxidants, elderberry is known to help boost the immune system and improve general health, whether you enjoy them in food or as elderberry supplements.

Much like other natural compounds such as ginger and turmeric, the health benefits of elderberry are widely celebrated and easy to enjoy in food or supplements. However, elderberry is an often overlooked ingredient when it comes to immune booster supplements, as they lack the exotic appeal of other ‘superfoods’.

Most elderberry products are derived from the Sambucus Nigra or European elderberry, which is native to Europe but can be found all over the world today. Elderberries are hardy enough to grow wild in Europe and Northern America, and they have some impressive effects, with the best elderberry supplements offering many health benefits.

Research on Elderberries

While there are many elderberry supplements benefits, the most well-known is its ability to boost immune response, which is supported by multiple studies. One of the largest studies on elderberries – conducted on 312 air travellers departing from Australia – found that travellers taking regular doses of elderberry extract recovered faster and suffered less severe symptoms from flu than those who didn’t.

As one of the largest studies on the effects of elderberry supplements, these findings are impressive and prove that elderberry helps improve immune response. Additionally, two other studies found that people medicated with elderberry extract daily recovered faster and had less severe flu symptoms than those who didn’t take any supplements.

Those studies – of 60 and 64 people with flu, respectively – back-up claims that elderberry is an effective ingredient in immune booster supplements and can help you recover from illnesses. So, while elderberry might not cure a common cold, these wonder fruits have plenty of benefits to recommend.

Elderberry Health Benefits

As well as boosting your immune response, elderberries have many health benefits and may help treat many conditions and improve your general health. Elderberries are packed full of vitamins and antioxidants that have various health benefits, and the best elderberry supplements may help to:

Increase Heart Health

Although there haven’t been exhaustive studies on the links between elderberries and heart health, elderberry supplements benefits may contribute to improved heart health. In a German study, elderberry juice was found to “reduce the level of fat in the blood and decrease cholesterol,” both of which are linked to overall heart health.

Furthermore, elderberries are rich in flavonoids like anthocyanins, which are known to reduce the risk of heart disease when taken regularly. Who would have guessed that taking elderberry immune booster supplements could protect against high blood pressure as well as the common cold?

High in Antioxidants

Antioxidants are great for our health, helping to prevent cell damage and improve our general health, and elderberries are a great natural source of antioxidants. These naturally occurring chemicals help to fight oxidative stress caused by free radicals that contributes to many chronic diseases, so elderberry supplements may help you lead a long and healthy life.

Free radicals tend to accumulate as we age, so the best way to combat them is by getting plenty of antioxidants from fresh fruit and vegetables or dietary supplements. The best elderberry supplements are packed full of beneficial antioxidants that support general health and lower your risk of developing various chronic diseases as part of a healthy lifestyle.

High in Nutrients

Elderberries are a great addition to any diet, as they’re low in calories, high in antioxidants and packed with other nutrients like vitamins, minerals and fibre. However, not everyone has easy access to fresh elderberries, so one of the biggest elderberry supplements benefits is that they’re available almost anywhere (thanks to online stores) year-round.

Still, if you’re fortunate enough to find some in the wild or at a farmers’ market, 100 grams of fresh elderberries contain around 70 calories and less than a gram of fat, as well as:

• 6-35mg of Vitamin C – as much as 60% of your recommended daily intake.
• 7 grams of fibre – more than 25% of you RDA
• Phenolic Acids, flavanols and anthocyanins – all powerful antioxidants

Elderberry Supplement: How to Take It

Elderberries are available in various forms – from fresh berries to gummy supplements – with different pros and cons. You may want to think twice before grabbing a bunch of elderberry immune booster supplements from the store, as studies show that consistent doses of elderberries are the best way to reap the long-term benefits.

Fresh Elderberries

Elderberry trees are common in Northern America and typically fruit in Fall, so you may be able to find some fresh berries in the wild or at a farmer’s market. While foraging is much cheaper than buying elderberry supplements, and the berries can be made into syrups, sweets and tinctures, you should be careful when preparing them.

The bark, unripe berries and seeds of elderberries contain small amounts of lectins and cyanogenic glycosides, which are mildly toxic and can cause stomach problems. Fortunately, cooking elderberries removes these toxic substances, and all the best elderberry supplements have been safely processed before they are sold.

Elderberry Supplements

Dietary supplements made from elderberry juice or extracts are widely available and generally safe, with very few noted side effects. Although elderberry supplement benefits are claimed to help with a wide variety of health conditions, you should always use it as directed on the package or as recommended by your doctor.

Most elderberry supplements are made with elderberry juice or extracts, and many examples come in liquid or gummy forms, which are easy to add to drinks and snack breaks. Additionally, side effects from these supplements are rare, though many immune booster supplements contain high-strength elderberry extracts that can cause stomach discomfort if you take too much.

Conclusion

Whether you prefer to take your elderberries in syrup or supplement form, there are plenty of health benefits to recommend this humble berry. Furthermore, there are plenty of culinary uses for elderberries, and I can heartily recommend homemade blackberry and elderberry jelly in a peanut butter and jelly sandwich.

So, whether you’re new to the world of elderberry supplements or looking for a convenient way to get your berry on, I hope this article has taught you something new about this fantastic fruit.

Also Read: Elderberry Syrup Vs Gummies – Which Is Better?