About Elderberry
Elderberry (Sambucus nigra) is rich in anthocyanins and has been studied for upper respiratory tract infections. A 2019 meta-analysis (4 RCTs, 180 participants) found elderberry supplementation significantly reduced duration and severity of upper respiratory symptoms, particularly when taken within 24 hours of symptom onset. A 2016 RCT (312 air travelers) found reduced cold duration and severity. Mechanism may involve direct antiviral effects against influenza and immunostimulatory properties via cytokine modulation. Raw elderberries contain cyanogenic glycosides — only processed/cooked forms are safe.
What Elderberry supports
- May reduce duration and severity of colds and flu
- Rich in anthocyanins with antioxidant properties
- May have direct antiviral effects against influenza
How much Elderberry to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
300–600
mg
Clinical trials use 300–600 mg/day of standardized extract. Sambucol studies use equivalent to ~3.8 g raw elderberry juice. Syrup doses vary widely.
Clinical evidence
Moderate clinical evidence. Meta-analysis of 4 trials showed reduced duration and severity of upper respiratory symptoms
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