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
Clinical studies typically use 300–600 mg of Elderberry. 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.
- Effective range
- 300–600 mg
Clinical evidence
Moderate clinical evidence. Meta-analysis of 4 trials showed reduced duration and severity of upper respiratory symptoms
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