What is black elderberry?
Black elderberry (Sambucus nigra) is a shrub that grows naturally across Europe, including Estonia, whose dark berries have been part of folk medicine for centuries. Elderberries are particularly rich in anthocyanins — deep purple pigments belonging to the flavonoid family, known for their antioxidant properties.
In Estonia, elder is a familiar plant found both in nature and in gardens. Traditional elderberry syrup is known to many Estonians. Today, elderberry extract has become a popular supplement worldwide, especially in the context of seasonal immune support.
Important: raw elderberries contain cyanogenic glycosides and must not be consumed raw. Supplements are made from heat-treated and standardised extract.
How black elderberry works
The primary bioactive compounds in elderberries are anthocyanins (especially cyanidin-3-glucoside and cyanidin-3-sambubioside). These compounds are antioxidants that help neutralise free radicals.
Laboratory studies have shown that elderberry extract may influence the production of certain cytokines (Barak et al., 2001) — signalling molecules that regulate immune responses. There is also a common understanding that elderberry may support the body's resilience, but the mechanisms require further investigation.
Evidence and benefits
Currently there are no EU-approved specific health claims for black elderberry (EFSA). However, research suggests potential benefits:
- Some clinical studies have shown that elderberry extract may reduce the duration and severity of upper respiratory complaints (Tiralongo et al., 2016; Hawkins et al., 2019)
- The antioxidant activity of anthocyanins is well documented (Czank et al., 2013)
- Laboratory research suggests potential antiviral activity, but human studies are limited (Roschek et al., 2009)
- Some studies have examined elderberry's effects on travellers' health during air travel (Tiralongo et al., 2016)
While results are promising, it is important to note that studies are often small-scale and some have been funded by elderberry product manufacturers. Larger independent studies are needed.
How to take black elderberry
Elderberry extract is available as syrup, capsules, lozenges, and gummies. Standardised extracts contain a defined amount of anthocyanins. Dosages used in studies correspond to 300–600 mg of extract per day.
Syrup is the most traditional and palatable form, but capsules offer more precise dosing. Elderberry extract can be taken preventively (regularly during the season) or at the onset of complaints.
Who should consider it
- People wanting seasonal immune system support, especially during the autumn–winter period
- Frequent travellers looking to support the body's resilience
- Those seeking a natural source of anthocyanins
- Individuals interested in antioxidant protection
- Those who prefer traditional plant-based supplements
Consult a healthcare professional before starting any new supplement. Black elderberry does not replace prescribed medical treatment.
Frequently asked questions
Can I make elderberry syrup at home? Yes, traditional elderberry syrup is popular in Estonia. It is essential to always heat-treat the berries, as raw berries contain toxic compounds. However, homemade syrup does not guarantee the same standardised content as supplements.
Is elderberry safe for children? Heat-treated elderberry extract is generally well tolerated, but always consult a paediatrician before giving it to children.
Can elderberry be taken with other supplements? Yes, elderberry combines well with vitamin C, zinc, and echinacea. This is a common seasonal immune support combination.
Does elderberry help with the flu? Some studies suggest elderberry extract may reduce the duration of complaints, but elderberry is not a medicine. Consult a doctor if you have the flu.
When should I start taking elderberry? Preventively, you can start in autumn before the season. At the onset of complaints, the dose can be temporarily increased according to the manufacturer's recommendations.
Can pregnant women take elderberry? There is insufficient research in pregnant and breastfeeding women. Always consult a doctor.
References
- Tiralongo E, Wee SS, Lea RA. (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 8(4), 182.
- Hawkins J, Baker C, Cherry L, Dunne E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary Therapies in Medicine, 42, 361–365.
- Roschek B, Fink RC, McMichael MD, Li D, Alberte RS. (2009). Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry, 70(10), 1255–1261.
- Barak V, Halperin T, Kalickman I. (2001). The effect of Sambucol, a black elderberry-based, natural product, on the production of human cytokines. European Cytokine Network, 12(2), 290–296.
- Czank C, Cassidy A, Zhang Q, Morrison DJ, Preston T, Kroon PA, Botting NP, Kay CD. (2013). Human metabolism and elimination of the anthocyanin, cyanidin-3-glucoside: a 13C-tracer study. American Journal of Clinical Nutrition, 97(5), 995–1003.
See also:
- Immune Supplements: What Actually Works
- Vitamin C Megadose: Myth vs Reality
- Echinacea and Immune Support
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
