Medically Reviewed

How Much Elderberry can you Take Daily?

Before you begin taking elderberry in any form, there’s a lot you should know about its safety, efficacy, and history with providing immune support.

What is elderberry?

Elderberry is the dark purple berry of the European elder tree, Sambucus nigra. Both the fruit and the flower of the tree are edible, but the berries have to be cooked before they can be consumed. Uncooked elderberries are toxic and may cause diarrhea, vomiting, and nausea when ingested.

The elderberry has been used medicinally for centuries to boost the immune system and even to promote a healthy complexion. Currently, the antioxidant powerhouse has become a wildly popular ingredient on the supplement shelf.

Elderberry supplements are available as tablets, capsules, lozenges, syrup, gummies, and liquid herbals that can be mixed with water for supplementation. They can also be found as a tea, jelly, or dried as a tasty addition to baked goods.

Health benefits of elderberry

Elderberry is high in antioxidants and nutrients and is frequently used to boost immune health. Elderberries are considered a nutritional powerhouse: one cup contains nearly 100% of the recommended dietary allowance (RDA) for vitamin A and 57% of the RDA for vitamin C. They are also an excellent source of potassium and fiber. Elderberries contain more than 10 times the amount of quercetin, anthocyanins, and flavonols than any other berries.

In ancient times, elderberry was used to promote respiratory health and to promote wound healing. It is now marketed for its potential to provide immune support.

Can you get elderberry from food naturally?

Elderberries are a food that should always be cooked and processed before they are consumed. Raw, unripened elderberries can contain cyanogenic glycosides which can result in digestive issues such as nausea, diarrhea, and vomiting. Even ripe berries can contain trace amounts of toxins, so it is important that you cook elderberries before consumption. Do not eat the leaves, roots, bark, or stems of the elderberry plant as they are considered toxic. Be sure to check with your doctor before taking elderberry supplements as they may negatively impact any medication that you are taking.

Elderberry supplementation

Elderberry is a popular supplement that is packed with antioxidants and is often used for its immune promoting properties and antioxidant content. It comes in a number of forms and is widely used for a variety of.

How much elderberry daily is recommended

There’s not a lot of information on the proper dosage for elderberry supplements. The recommended dosage will be dependent on several factors including the manufacturer of the supplement, the product type (syrup, tablet, capsule, gummy, lozenge, etc.), and the elderberry content of the specific product. Always read and follow the dosage instructions from the manufacturer and, if in doubt, check with your physician. It is important to always choose a premium quality product from a reputable company like Care/of. Our elderberry supplement contains powerful antioxidants and is sourced from European Haschberg elderberries.

Potential side effects and risks from taking elderberry

Elderberry supplements are generally safe when used as directed. Consuming elderberries that are raw or not quite cooked may cause some digestive distress, including gas, bloating, nausea, vomiting, and diarrhea. If you accidentally ingest the leaves, stems, seeds, and bark, you may experience stronger symptoms of digestive distress. If they persist or get worse, seek medical attention. Elderberries are high in fiber and consuming excess amounts of fiber may also create some uncomfortable side effects, though they are easily remedied.

Who should not take an elderberry supplement?

Elderberry is a popular natural supplement that is considered safe and is taken by many for a variety of reasons. However, elderberry is definitely not for everyone. There is no data evaluating the safety of elderberry in people who are pregnant or lactating, and there is no data at all on the use of elderberry in children under 5 years of age. People with an elder pollen allergy might also want to avoid taking any elderberry products. If you are taking any medications, it is important to check with your physician to make sure it is safe and in your best interest to supplement with elderberry.

Can you take elderberry daily?

It is always in your best interest to speak with your physician or registered dietician about supplementation. Although elderberry has been around for centuries, there is no data on long-term use of it in today’s supplement forms. Read the label, seek guidance from medical professionals, and report any side effects that may occur. Most side effects involve some sort of gastric distress, which usually passes fairly quickly. If you are experiencing more severe symptoms, it is important that you get medical attention.

What happens if you take too much elderberry?

There is a downside to taking too much elderberry. Much like excess consumption of any other fiber-rich fruit, eating too much elderberry can cause digestive distress including stomach pain, bloating, gas, indigestion, nausea, or changes in bowel movements. Eating uncooked elderberries or the plant’s leaves, stems, seeds, or bark can lead to more severe symptoms that could require medical attention.

Final takeaways

Elderberry is a popular supplement that is frequently used for its antioxidant properties. It’s packed with vitamins A and C and fiber and has been used since ancient times for both immune support and its powerful antioxidant properties. As a supplement it comes in many forms including capsules, tablets, syrup, lozenges, gummies, and liquid herbals. It is also a tasty ingredient in baked goods, jellies, syrups, and wine. With the multitude of product formats and the lack of solid scientific research – despite its centuries of use in healing modalities – dosage of elderberry is largely product specific. Each product will have a label with the recommended dose and any other pertinent information. Follow the guidelines and, as always, include your physician in any plans you may have to start or change a supplement regimen.

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