What is elderberry good for? Dietitians weigh in.

Elderberry is a dark purple berry rich in fiber and antioxidants. Elderberry has long been used in some cultures to help relieve cold and flu symptoms, and in recent years, elderberry supplements touting similar benefits have grown in popularity, according to the National Center for Complementary and Integrative Health. 

When it comes to elderberry supplements, it’s really a question of: “how much does that supplement really benefit, and is it worth the cost?” asks Dr. Lona Sandon, PhD, RDN, LD, a registered dietitian nutritionist and associate professor of Clinical Nutrition at UT Southwestern. 

We asked dietitians to break down what you need to know about elderberry supplements, the purported health benefits and if they actually support immune function.   

What is elderberry good for?

Elderberries contain a wide variety of vitamins and minerals, including: vitamin C, vitamin A, potassium, folate, calcium and iron, says Beril Hezer, MS, RD, CSO, a registered dietitian at Banner Health. 

“This exact nutritional composition depends on the variety of the plant, how ripe it is, which environment it was in, and the climatic conditions,” Hezer tells USA TODAY. Elderberries are also a good source of dietary fiber, according to Healthline. 

“The main health benefit of elderberries is that, just like other berries, they can [be] a good source of polyphenols, which are plant compounds well-known to reduce inflammation and boost immunity,” says Amelia Sherry, MPH, RD, CDN, CDCES, a nutritionist at Mount Sinai.

Phenolic acids, anthocyanins and flavanol are powerful antioxidants found in elderberries, Hezer says. By lowering inflammatory indicators in the body, antioxidants work to “prevent day-to-day damage that happens to our cells,” explains Sandon. 

Are elderberry supplements good for you?

Elderberry supplements come in a variety of forms: capsules, liquids, gummies and lozenges, according to Healthline. Elderberry “is very popular right now in supplement form, because, like many of the other berries, [such as] strawberries, raspberries, blueberries, it is very high in antioxidants,” says Sandon. 

The antioxidant anthocyanin is the active ingredient in many elderberry supplements, Hezer says. She has observed that some elderberry supplements also contain concentrations of vitamin C and zinc.

Elderberry supplements are often marketed as products that can relieve cold and flu symptoms, per Healthline. “Some studies suggest that elderberry may help reduce the severity and duration of symptoms caused by respiratory illnesses such as colds and flu,” Sherry says. “However, few studies have been done on humans.” Additionally, “other studies have shown elderberry [has] little or no effect on the same symptoms,” she says. 

No research suggests elderberry is effective at preventing or treating COVID-19, per the NCCIH. In 2020, the U.S. Food and Drug Administration issued warning letters against several companies that fraudulently marketed supplements containing elderberry as effective treatments for COVID-19. 

Is it safe to take elderberry supplements everyday?

Herbal supplements, including elderberry supplements, are not regulated by the FDA, “which means we have no way of knowing how much each product or formulation contains,” Sherry notes.  

Elderberry supplements do not have Recommended Dietary Allowance (RDA) labels, Hezer adds. Consequently, this makes it difficult for dietitians to recommend a minimum or maximum amount of elderberry to consume, because “there's not really any guidelines around it,” she explains.

So, the question of whether it’s safe to take daily elderberry supplements “really depends from person to person,” Sherry says. “You need to check with your healthcare provider to determine if elderberry supplements are safe for you,” she emphasizes. 

If you want to be absolutely sure, “the safest and the best way to consume [elderberry] is just the fruit itself,” Hezer recommends. 

Who should not take elderberry?

Only consume elderberries when they are ripe and cooked. You don’t want to consume elderberries when they’re unripe, Hezer says, because they contain seeds that “can cause some mild nausea or vomiting.”

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Certain medications may interact with elderberry. Look out for medications “used to treat diabetes, diuretics, immunoactive drugs, morphine, and [phenobarbitals] or anticonvulsants,” Sherry notes. 

“Always check with your healthcare provider before taking herbal supplements,” Sherry underscores.