Health Benefits and Limitations of Elderberry Consumption

Health Benefits and Limitations of Elderberry Consumption

Craving some medicine with your dessert? It's a tempting thought when browsing shelves filled with elderberry goodies like gummies, extracts, and powders. But do they actually do the trick?

Our go-to dude for answers, Dr. Naoki Umeda, an integrative medicine specialist, spills the beans.

What the heck are elderberries?

Elderberries, the fruits from the Sambucus family, have been used in meals and traditional potions for eons. A word of warning: raw elderberries are poisonous. Cook them up, and you'll enjoy a tangy, earthy treat that pairs well with sweet fruits, citrus, and honey. Pop them in jams, jellies, wines, or baked goods, and they add a kick of flavor.

In ancient times, elderberries were a staple in Native American and European medicine. Today, they're hailed as cold and flu fighters, but some claim they work on everything from headaches to sciatica.

You can find elderberry products in various forms: pills, syrups, lozenges, lotions – you name it. But does it really heal? According to Dr. Umeda, there's no compelling reason to supplement.

Potential benefits

Elderberries are stocked with nutrients, but there's scant proof they bring any healing magic.

"Elderberries are, in essence, a healthy food," says Dr. Umeda. "They're low in calories and chock-full of antioxidants, dietary fiber, and vitamin C. But it's a skeptical guess about their health benefits."

Research on elderberries is lacking, with studies often throwing inconclusive results. Small amounts, poor quality control, and differences in berry type, age, preparation, and dosing make it challenging to draw firm conclusions. The National Center for Complementary and Integrative Health even admits there isn't enough data to draw any conclusions.

Anecdotes and historical use are a sound reason to keep researching. But for now, Dr. Umeda isn't prescribing elderberry supplements.

Here's a rundown of common health claims surrounding elderberries.

Cold, Flu, and Respiratory Infections

Elderberries are perhaps best known as a cold and flu remedy. But research yields mixed results. For instance, one study in 2019 touted elderberry as a flu fighter, while another, a year later, claimed no evidence of its ability to reduce the flu's length or severity.

Heart Health

Some test-tube studies, like one in 2024, indicate elderberry may lower cholesterol levels without harming the liver. Human testing is necessary to verify this effect.

Balancing Blood Sugar

A non-human study suggests that elderberries could reduce both blood sugar and insulin production, potentially helping manage diabetes. Human trials are needed to prove its usefulness for diabetes management.

Gut Health

Elderberries are occasionally used as a laxative, but there's little science confirming its effectiveness. If it works, it's probably due to fiber and antioxidants, great for a healthy gut microbiome.

Healthy Skin

A 2023 test-tube study found that the antioxidants in fermented elderberry extract reduce inflammation and protect skin cells. More research is needed to determine its potential as an anti-aging ingredient.

Antiviral Properties

Though some studies are promising, there's no evidence that elderberry products can kill any viruses. As a heads-up, the U.S. Food and Drug Administration issued warning letters in 2020 for claims that they could prevent, treat, or cure COVID-19.

Antibacterial Properties

A 2021 study found that the phenolic acids and flavonoids in elderberries have antibacterial properties. More research is needed to see if it's effective in a human body.

Cancer-Fighting Properties

A 2017 test-tube study found that phytochemicals in elderberries may help fight cancer. Human testing is needed to assess their impact on cancer cells in our bodies.

Risks and Side Effects

While more research is needed, elderberries are generally considered safe for most people when prepared properly – but watch out for these exceptions:

• Allergy: Skip elderberries if you're allergic; symptoms include shortness of breath or hives. Consult your healthcare provider or emergency services if symptoms are serious.
• Pregnancy and Breastfeeding: There's no meaningful research on how elderberry impacts pregnancy or breastfeeding; as a precaution, skip them.
• Diuretics: Elderberry is a natural diuretic, meaning it increases urine production, which might interfere with diuretic medications.
• GI Issues: Some people's tummies don't like elderberry products and may experience nausea, vomiting, or diarrhea.
• Immunocompromised: Avoid elderberry if you're immunocompromised; it might overstimulate your immune system, worsen symptoms, or negatively interact with medications.

Consult your provider if you're considering elderberry supplements. Keep in mind that supplements aren't FDA-reviewed. It's crucial to buy third-party tested products that are certifiably safe. Stop using them if you experience any adverse reactions.

Lastly, if you simply enjoy the taste of elderberries, cook up that jam or syrup. Elderberries are a healthy choice when prepared correctly. But do they need to be part of your daily routine? Dr. Umeda thinks not.

1. Dr. Naoki Umeda, an integrative medicine specialist, asserts that elderberries, despite their antioxidant-rich and fiber-filled nature, lack substantial evidence supporting their healing properties.
2. While research suggests potential health benefits of elderberries such as improved heart health and gut health, more human studies are needed to verify these claims.
3. In light of insufficient scientific evidence, Dr. Umeda does not endorse elderberry supplements for the general public, citing the need for further research to fully understand their safety and efficacy.
4. CBD, a popular complementary product in health-and-wellness and fitness-and-exercise circles, has also seen an increasing interest regarding its potential synergy with elderberries. However, with more research needed on elderberries alone, CBD's interaction with elderberry remains unclear.

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