by Rebecca Andrews, MA, MS
Throughout time and place, the elder has been revered as sacred and a source of protection. It was mentioned by all of the well-known physicians of old, and so commonly known as to be mentioned in stories by Shakespeare and Hans Christian Andersen. Today, it’s one of the few herbal remedies widely available in drug stores.
Elder’s renown comes with good reason. This tree-like shrub’s berries are rich in multiple types of anthocyanins, polyphenols, and flavonoids - the combination of which are said to provide potent antiviral, immune boosting, and “get-it-moving” action in the body.
Renowned herbalist Matthew Wood says, “Elder increases activity and secretion, so that materials are moved along at a better rate. Digestion is enhanced; congestion and stagnation are removed, and the portal circulation is opened up” (Wood, 1997).
If you consult various herbal books, you’ll read that elderberry has the following properties or actions on the body:
Antiviral: May inhibit viral activity in the body
Immunostimulating: Supports a healthy immune system
Diaphoretic: Promotes sweating
Alterative: Promotes vitality and overall health
Stimulant: Promotes energy and movement in the body
Expectorant: Removes excess mucous
Diuretic: Helps pull water out of the body to excrete it
Mild laxative: Stimulates bowel movements
Chemoprotective: Promotes cellular health
Anti-inflammatory: May reduce inflammation throughout the body
Antidiabetic: Supports healthy blood sugar levels
Throughout history, there’s not a part of the body elderberry hasn’t been applied to. Below, we’ll examine the scientific evidence for some of the most common applications of this herb. As you read on, keep in mind elderberry’s properties as noted above. How do you see them at work?
Flu, Colds, & Respiratory Infections
Herbs & Natural Supplements, An Evidence Based Guide summarizes a number of scientific studies on elderberry. They relate that studies have been done on elderberries and at least 10 different strains of the flu, both Influenza A and Influenza B strains (Braun & Cohen, 2015).
The book looks at another study in which people who caught the flu lessened symptoms and shortened duration - by up to 4 days - by taking elderberry syrup.
What about the common cold? Yep, elderberry may help prevent and shorten duration of that as well. A study published in the peer-reviewed journal Complementary Therapies in Medicine noted, “Supplementation with elderberry was found to substantially reduce upper respiratory symptoms. The quantitative synthesis of the effects yielded a large mean effect size. These findings present an alternative to antibiotic misuse for upper respiratory symptoms due to viral infections, and a potentially safer alternative to prescription drugs for routine cases of the common cold and influenza” (Hawkins et al, 2019).
Finally, studies have found that elderberry may possess antimicrobial activity against the bacteria that causes strep throat. “It was shown that a standardized elderberry liquid extract possesses antimicrobial activity against both Gram-positive bacteria of Streptococcus pyogenes and group C and G Streptococci, and the Gram-negative bacterium Branhamella catarrhalis in liquid cultures” (Krawitz et al, 2011).
The elderberry’s powerful antimicrobial capacity, alone, lends understanding to why our ancestors revered this plant. But it’s only the beginning of elderberries potency.
COVID-19
Right now you’re probably thinking, “Antiviral? Can elderberry protect us from COVID-19?”
In short, we really don’t know. This topic has not been studied. However, an article in December 2020 in Science Direct, exploring integrative approaches to COVID, noted, “There is preclinical evidence that elderberry inhibits replication and viral attachment of Human coronavirus NL63 (HCoV-NL63), which although different than COVID-19, is still a member of the same coronavirus family” (Alschuler et al). It is possible - though undetermined - that elderberry might help support immunity in those with the COVID-19 virus. What we do know is that it can support our immune system, in general, which is always a good thing - especially during a pandemic!
It’s important to be aware that the Science Direct article also notes that elderberries should be discontinued if one tests positive for COVID-19. Why? We still don’t have conclusive evidence of the impact of elderberry on cytokine storms in people with COVID-19. A cytokine storm is a hyperactive immune response in which the body releases too many cytokine proteins, the immune system’s “messengers,” into the blood too quickly. It’s possible that elderberries might contribute to the cytokine storms that make recovery from this illness more difficult.
HIV
More than a decade of studies have examined the abilities of elderberry to both support a healthy immune system in HIV+ patients and to possibly block HIV virus replication (Barak et al, 2001; Andrae-Marobela, 2013; Konlee, 1998). High polyphenol content in elderberries provide these protective measures.
Mood
A 2014 study found that elderberry may have mood-boosting qualities in those who feel “unable to move” due to unavoidable stress (Konlee, 1998).
So when you take your daily dose of elderberry syrup in the winter, you’re also taking a daily dose to protect against winter blues due to holiday stress.
Other
Many other studies have looked at elderberry’s abilities to promote healthy cellular growth, to support healthy blood sugar levels, and to support a healthy heart - thanks to those potent anthocyonins and polyphenols (Braun & Cohen, 2015).
Safety
Like most herbal products, elderberry has very few studies regarding its use in infants and children. However, properly prepared elderberry syrup has long been used as a folk remedy to support a healthy immune system in infants, young children, and adults. Keep in mind that honey is not recommended for children under 1 as Clostridium bacteria that can cause infant botulism can contaminate honey.
Although one small study showed elderberry extract caused nothing more than mild stomach upset in a pregnant woman (Tsui et al, 2001), unfortunately there isn’t enough data to confirm the safety of elderberry during pregnancy. We recommend pregnant women speak with their physician before consuming elderberry.
All of this elderberry goodness comes with an added bonus - one of the most common elderberry recipes happens to also be delicious!
Elderberry Syrup, Basic Recipe
The basic recipe for elderberry syrup involves covering black European elderberries (Sambucus nigra) with water, cooking down to reduce water by about half, straining the liquid, and adding honey (maple or agave for vegans) to sweeten it. There’s not really a right or wrong way to make this syrup.
Try 2 cups water per 1 cup of elderberries (Sambucus nigra). Bring to a boil and simmer on low heat until you have about 1 cup of liquid left. Strain the elderberries out of the liquid. Add 1/4 to 1/2 cup of sweetener of choice (honey, maple, agave) - to taste. Remember, you can always add more sweetener, but you can’t take it out!
Optional Goodies
There’s so much more goodness that is often added to this syrup. Consider adding any of the following to your simmer.
Orange peel: For a bit of citrus flavor
Cinnamon: For added warmth, blood sugar regulation, and delicious flavor
Ginger: Provides warmth, flavor, and an immune system boost
Astragalus root: One of my favorite immune boosting herbs
Echinacea: Another good option for boosting immunity
Cloves: Just a pinch for warmth and flavor
Marshmallow root or slippery elm: For soothing the throat
Ways to Take Your Syrup:
- Adults take a teaspoon or two daily when you need an immune boost, up to 4x per day. For children consider a tsp. at a time or less, depending on weight. Since elderberry is a mild herb and also tasty, my family likes to take a Tbsp. or shot glass at a time.
- Add to cocktails in place of other syrup/sugar
- Add a serving to sparkling water
- Add a tbsp or two to a mug of hot water for an instant tea
For fun - let kids watercolor paint or tie dye with the elderberry liquid before you add sweetener (just realize it does stain)! Some folks have even experimented with the unsweetened elderberry liquid as a natural hair dye.
Our black European elderberries (Sambucus nigra) are organically sourced from Europe, and are periodically 3rd-party tested to ensure our products adhere to the strict safety & heavy metal standards set forth by the American Herbal Products Association (AHPA).
References:
Afrin et al (2016). Chemopreventive and therapeutic effects of edible berries: A focus on colon cancer prevention and treatment. Molecules 21(2): 169.
Alschuler et al (2020). Integrative considerations during the Covid-19 pandemic. Science Direct.
Andrae-Marobela (2013). Polyphenols: A diverse class of multi-target anti-HIV-1 agents. Current Drug Metabolism. 13(14): 392-413
Barak et al (2001). The effects of Sambucol, a black elderberry-based, natural product on the production of human cytokines: I. Inflammatory cytokines. European Cytokine Network. 12(2):290-296.
Braun & Cohen (2015). Herbs & Natural Supplements: An Evidence-Based Guide. Vol 2. Elseveir: NY.
Hawkins et al (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.
Hou, (2003). Potential mechanisms of cancer chemoprevention by anthocyanins. Current Molecular Medicine 3(2): 149-159.
Huang et al (2009). Natural phenolic compounds from medicinal herbs and dietary plants. Nutrition and Cancer 62(1).
Konlee (1998). A new triple combination therapy. Posit Health News & National Center for Biotechnology Information.
Krawitz et al (2011). Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses.
Murkovic et al (2004). Effects of elderberry juice on fasting and postprandial serum lipids and low-density lipoprotein oxidation in healthy volunteers: a randomized, double-blind, placebo-controlled study. European Journal of Clinical Nutrition. 58: 224-249.
Tsui et al (2001). A survey of dietary supplement use during pregnancy at an academic medical center.