All You Need to Know About Elderberry

Traditionally, Indigenous people used elderberry to treat fever and rheumatism, while the ancient Egyptians used it to improve their complexions and heal burns. This video takes a closer look at: the evidence supporting its health claims. And the potential risks associated with eating it. The most common type is the European elderberry or black elder and the American Elderberry or American elder. This tree is native to Europe, though it is widely grown in many other parts of the world as well. It can grow up to 30 feet (9 meters) tall and has clusters of small white- or cream-colored flowers known as elderflowers. The berries are found in small black or blue-black bunches. The berries are quite tart and need to be cooked before eating. The flowers have a delicate aroma and can be eaten raw or cooked. Other varieties include the dwarf elder, blue elderberry, danewort, red-fruited elder, and antelope brush. Various parts of the elderberry tree have been used throughout history for medicinal and culinary purposes. However, other than the ripe berries, every other part of the plant is considered toxic. The berries can be cooked and used to make juice, jams, chutneys, pies, and elderberry wine. The flowers are often boiled with sugar to make a sweet syrup or infused into tea. There are many reported benefits of elderberries. Not only are they nutritious, but they may also help address cold and flu symptoms, support heart health, and fight inflammation and infections, among other benefits as well. Black elderberry extracts and flower infusions have been shown to help reduce the severity and length of influenza. Commercial preparations of elderberry for the treatment of colds come in various forms, including liquids, capsules, lozenges, and gummies. One 2004 study of 60 people with influenza found that those who took 15 mL of elderberry syrup four times per day showed symptom improvement in as little as 2 to 4 days. Also, a study of 312 air travelers taking capsules containing 300 mg of elderberry extract three times per day found that those who got sick experienced a shorter duration of illness and less severe symptoms. Elderberry may have positive effects on some markers of heart and blood vessel health. Studies have shown elderberry juice may reduce the level of fat in the blood and decrease cholesterol. In addition, a diet high in flavonoids like anthocyanins has been found to reduce the risk of heart disease. Elderberries may reduce levels of uric acid in the blood. Elevated uric acid is linked to increased blood pressure and negative effects on heart health. What’s more, elderberries can increase insulin secretion and improve blood sugar levels. Given that type 2 diabetes is a major risk factor for heart and vascular disease, blood sugar management is important in preventing these conditions. A study found that elderberry flowers inhibit the enzyme alpha-glucosidase, which may help lower blood sugar levels. Also, research on participants with diabetes given elderberry showed improved blood sugar control. While elderberry has some promising potential benefits, there are also some cautions associated with its consumption if you plan to harvest it yourself. The bark, unripe berries, and seeds contain small amounts of substances known as lectins, which can cause stomach problems if too much is consumed. In addition, the elderberry plant contains substances called cyanogenic glycosides, which can release cyanide in some circumstances. However, commercial preparations and cooked berries do not contain cyanide, so there are no reports of fatalities from eating elderberries. Symptoms of eating uncooked berries as well as the leaves, bark, or roots of the elderberry include nausea, vomiting, and diarrhea. Toxic substances found in the berries can be safely removed by cooking. However, the branches, bark, or leaves should not be used in cooking or juicing.