Medically Reviewed

What is Elderberry Good For?

Elderberry is gaining popularity these days. But what, exactly, is it good for? Read on to find out.

Odds are you’ve seen the variety of elderberry products at your local grocery store or pharmacy. So, surely, there’s got to be something to it. Elderberry has been gaining popularity in health and wellness circles lately – and for good reason. Elderberry’s health benefits abound.

In this article we’ll answer the question at the top of your mind: What’s elderberry good for?

What is elderberry?

Elderberry supplements are derived from a type of berry, also known as Sambucus nigra, that grows all over the world – from Europe, to Asia, to parts of North America. These berries are known for their tart taste and their abundant antioxidant properties. They also come in a variety of different colors, including red, blue, and black. Black elderberries are the kind most commonly used in foods.

It’s best to avoid eating raw, unripe elderberries, which can produce issues for your digestive system. Instead, try some of the healthy, tasty ways that people work elderberry into their routines. Elderberry is available as jam, syrup, juice, wine, and even tea. Elderberry has also become widely available as a nutritional supplement.

History of elderberry

Elderberry has been used for its healing properties for thousands of years. You can even find references to elderberry in the writings of Hippocrates! Everyone from the ancient Egyptians, to the ancient Greeks, to Native American tribes have looked to elderberry for its health-boosting qualities.

Elderberry's role in the human body

Elderberry is loaded with antioxidants, which means that it can play a vital role in fighting oxidative stress. Reducing oxidative stress can help prevent a variety of health symptoms and keep your body functioning at an optimal level.

How effective is elderberry?

Elderberry certainly has the weight of history to back it up, with people turning to it for its healing antioxidant properties for thousands of years. Now, increasingly, studies are supporting elderberry’s effectiveness at boosting health in a variety of ways.

What is elderberry good for?

This brings us to the heart of the matter – telling you what elderberry is good for. Recent studies have been promising, with researchers claiming that elderberry is rich in antioxidants and may support heart health, skin health, respiratory health, digestive health, and eye health.

High in antioxidants

Elderberry is packed with antioxidants that can promote glutathione levels and help combat oxidative stress. Antioxidants are also crucial for supporting a healthy immune system and can help prevent a range of health problems. One study found that subjects who drank elderberry juice had improved antioxidant status.

Protects heart health

Though research is limited, some studies suggest that elderberry can protect and promote heart health. This is due in part to eldberry’s well established antioxidant properties. An animal study found that elderberry supplementation improved heart health, as measured by cholesterol levels, in mice. Other studies have attested to elderberry’s ability to reduce uric acid in the blood, which is promising, since elevated uric acid is sometimes linked to negative effects on heart health.

Protects your skin from UV rays

A preliminary study found that a skin product containing elderberry extract may help protect the skin against harmful UV rays.

Supports respiratory health

Studies show that elderberry supplementation can support respiratory health. In this meta-analysis, subjects who took elderberry supplements saw improved respiratory health compared to the placebo group. Researchers suggest that elderberry’s effects on respiratory health may have to do with the fact that elderberry is rich in anthocyanins, which can boost immune function.

Helps boost digestive health

Digestive health is vitally important to the overall health of your body, since a healthy digestive system ensures that your body is getting the nutrients it needs. When it comes to elderberry, we’ve got good news: It turns out that elderberry can be part of promotiving sound digestive health. Elderberry contains anthocyanins, which, this study shows, can support digestive health.

Aids in eye health

This study found that a formula that included elderberry supported the eye health of participants. So, that’s a promising result! That said, elderberry was just one of several ingredients in this eye-supporting formula, so we can’t say definitively that elderberry was the main source of the benefits.

Moreover, anthocyanins, which are found abundantly in elderberry, have been shown to have therapeutic effects on eye health. However, the research we have involves anthocyanins extracted from bilberry, not elderberry; more studies that isolate elderberry are necessary to establish the connection.

Helps reduce skin wrinkles

It’s well understood that oxidative stress can have negative effects on our skin health, causing dryness and wrinkles. Foods and supplements rich in antioxidants, therefore, can play a vital role in protecting and promoting skin health. Elderberry also contains vitamin C, which has been shown to have benefits for skin health.

Furthermore, studies show that fruits with red, purple, and blue pigments – elderberry checks these boxes! – can boost skin health by managing oxidative stress and may even protect skin from harmful UV rays. Remarkably, that’s true whether supplements derived from these fruits are taken orally or applied topically.

How to use an elderberry supplement

Whenever you’re choosing a supplement, you’ll want to be sure you’re getting the best quality available to you. Care/of’s elderberry is exactly that. Like all of our supplements, our elderberry is third-party tested, non-GMO, gluten-free, and certified C.L.E.A.N – and it’s got no unnecessary fillers! Our elderberry is sourced from European Haschberg elderberries, is available in 30-day supplies, and comes in capsule form.

Now, capsules aren’t the only form of elderberry supplement, though. Some people prefer an elderberry syrup, while others prefer to consume their elderberry as a tea.

How much elderberry should you take?

There’s no standard recommended intake for elderberry. That being so, you should talk to your doctor about a dosage that’s right for you. Care/of elderberry capsules contain 475 mg of elderberry.

Can you take too much elderberry?

Elderberry is a high fiber fruit, which means it can be overdone. Eat too much of it, and you could end up with some digestive problems. However, you’re very unlikely to experience side effects when you’re just taking elderberry as a supplement.

Potential side effects and risks from taking an elderberry supplement

As with almost anything you consume, elderberry can sometimes lead to side effects. Eating eldeberry fruit before it’s ripe, for example, can lead to nasty digestive problems, such as nausea, diarrhea, and vomiting. Needless to say, you should avoid doing that! These symptoms are significantly less likely to occur when consuming elderberry in processed or supplemental form.

While elderberry hasn’t been shown to interact negatively with medications, you’ll still want to talk to your doctor about any medications you’re taking and whether elderberry is right for your particular needs and goals. We always recommend that you talk to a medical professional before adding any new supplement to your routine, including elderberry.

Unfortunately, if you’re pregnant or breastfeeding, you may want to avoid taking elderberry until there are more studies to attest to its safety.

Remember, talk to your doctor first!

Final takeaways

There’s no doubt about it: Elderberry has long been associated with many health benefits, and increasingly, there are studies to back this up. Perhaps that’s why elderberry supplements are gaining such prominence these days. These supplements are derived from a type of berry that grows all over the world and are known for their tart taste. In addition to its popularity as a supplement, elderberry has many popular culinary uses, including to make jams, syrup, tea, win, and juice.

Elderberry has been shown to support heart health, eye health, digestive health, and respiratory health – and it’s even been shown to help reduce skin wrinkles. Elderberry’s abundant health benefits are owed largely to its rich antioxidant properties, which help address any problems caused by oxidative stress.

If you’re looking to take an elderberry supplement, you may want to try Care/of’s elderberry capsules, which are proven effective and are of guaranteed high quality. Of course, you should always talk to your doctor before adding any new supplements to your routine.

If given the green light by a medical professional, then you should take elderberry regularly, at a time when you’ll remember to do so. Some people consume elderberry daily, which has been shown to be a healthy and effective approach. The amount of elderberry you consume will depend on how old you are and what your desired impact is.

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