Elderberry bush with dark berries and lush foliage.

Elderberry – Uses, Benefits, and More (2022)


Elderberry describes a variety of foods that come from the elderberry tree (Sambucus tree). This is a plant that belongs to the Adoxaceae family.

Elderberry has become one of the most popular superfoods on the market. The myriad of benefits that this fruit offers made people opt for elderberry supplements.

Primarily, elderberry contributes to the function of the immune system. As a result, your risk of developing infections, autoimmune diseases, and certain types of cancer decreases. However, to get these benefits, you need to purchase a good-quality supplement. Without careful collection and production, synthesizing a low-quality supplement produces no effects.

In this article, we will cover the health benefits of elderberry to see how this superfood can promote your physical and mental wellbeing.

12 Benefits of Elderberry that You Don’t Expect

1.      Fights off the flu

Researchers found solid evidence that advocates for the use of elderberry in people with the flu.

In one systematic review, scientists attributed the flu-fighting properties of elderberries to their antioxidative and antiviral effects on the cells.

Another study analyzed the effects of consuming 15 milliliters of elderberry syrup four times a day. After evaluating the results, the 60 participants who received elderberries experienced symptom improvement 4 days earlier relative to the placebo group.

2.      Treats acne

Elderberry is loaded in flavonoids, which are powerful antioxidants that also exert anti-inflammatory effects.

According to the American Nutrition Association (ANA), elderberry face washes may help with acne thanks to the antiseptic effects of this food.

3.      Reduces wrinkles

Elderberry is very rich in vitamin A – a compound that fights off all sorts of age-related skin disorders. As a result, taking elderberry supplements may soothe your skin, prevent wrinkles, and ease the appearance of age spots.

Additionally, elderberry supplementation will provide your body with all the vitamin A it needs, which offers an array of other health benefits.

4.      Optimizes cardiovascular health

Besides the esthetic side of taking elderberries, it can also promote the health of your heart and vessels.

Studies demonstrated that elderberry lowers the levels of LDL (i.e., bad cholesterol) and increases HDL (i.e., good cholesterol).

One study inspected this theory on mice with chronically elevated levels of HDL. The results showed that elderberry lowers the levels of bad cholesterol in large blood vessels (e.g., the aorta) and the liver.

5.      Inhibits the growth of bacteria

Scientists found that elderberry can halt the growth of various bacteria, including Helicobacter pylori.

To explain this phenomenon, it was theorized that elderberry may promote cellular identification of harmful pathogens.

However, ongoing studies are still inspecting this effect to unveil the underlying mechanism behind elderberry’s immune-boosting properties.

6.      Supports the immune system

After reading the previous sections, it should not come as a surprise that elderberry has some great immune-boosting properties. In fact, the vast majority of its benefits revolve around this concept.

When trying to identify the immune-boosting mechanisms of elderberry and elderberry bush, experts found that this superfood promotes the abilities of antigen-presenting cells (APCs), making it easier for the immune system to identify and neutralize pathogens.

7.      Increases the frequency of urination

At first, you may see this as a side effect rather than a benefit. However, frequent urination can help people with kidney stones and chronic high blood pressure. Even if you don’t have kidney stones, frequent urination lowers the risk of their formation.

Moreover, excreting salt with urine helps in regulating electrolyte balance, which is disturbed in people with kidney disease.

If you suffer from serious diseases that alter the function of your kidneys, you may want to speak with your primary care physician before taking this supplement.

8.      Improves depression

One study found that giving mice 544 milligrams (mg) per pound of elderberry extracts led to a significant improvement in mood and cognitive function.

While there is little evidence to support these findings on human subjects, elderberry could have a big potential in the management of major depressive disorder.

9.      Provides you with vitamin C

One of the key ingredients that bless elderberry with its benefits is vitamin C.

In every 100 grams of this fruit, we can find 6–35 mg of vitamin C. That’s approximately 60% of your recommended daily intake.

10.  Provides you with dietary fiber

Fiber is also a major ingredient of elderberry. In fact, fiber comprises 7% of the total weight of elderberry. As you may know by now, fiber is absolutely crucial for proper digestion. Without this substance, you will suffer from indigestion, irregular bowel movement (e.g., constipation, diarrhea), and disrupted gut flora.

11.  Provides you with flavanols

Elderberry is rich in flavanols, such as quercetin, kaempferol, and isorhamnetin. These molecules are powerful antioxidants that neutralize the effects of free radicals.

Consuming antioxidants on a regular basis can dramatically improve your physical and mental health.

12.  De-obstructs your nasal passages (sinusitis)

Sinusitis is a very common upper respiratory infection. Unfortunately, it is often chronic, leading patients to suffer from all sorts of symptoms.

In one study, scientists found that elderberry with other ingredients can be very effective in dampening inflammation and clearing the nasal passages.

The other ingredients included:

  • Cowslip flower
  • Sorrel
  • Gentian root

Where to get elderberry

You can find elderberries as flavors in foods and wine. They are also found in jams and pies. However, you are unlikely to get enough of this food through your diet.

Supplements, such as elderberry gummies, are the most effective means of obtaining an adequate amount of elderberry.. Of course, not all supplements are created equal. Look for supplements that follow the guidelines of the Food and Drug Administration (FDA). Only then you can guarantee that the product is safe and effective.

To save you the trouble, we developed the best elderberry supplement on the market. It follows every single rule of the FDA and emphasizes high-quality production.

Interested? Check out this link.

Takeaway message

Elderberry is a fantastic food element that provides the body with a myriad of health benefits, affecting all organ systems.

We hope that this article successfully covered the benefits of elderberry supplements and the reasons to consider taking them.

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If you have questions about elderberry or its benefits, feel free to drop a comment in the section below.

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