Discover How Elderberry Affects Gut, Immune, and Respiratory Health
Author: Adin Smith, MS
Last reviewed on September 23, 2020
The importance of supporting immune and respiratory health is at an all-time high. As a result, many people are making healthy lifestyle changes to support their immune system, such as reducing stress, getting enough exercise and sleep, eating healthy foods, and taking dietary supplements as needed. One such supplement that many include in their immune support regimen is the ancient herb, elderberry.
Elderberry is a medicinal plant that has been used for thousands of years. Several species of the elderberry plant grow throughout the world, with the European elder plant (Sambucus nigra)being the most common type. Historically, many different parts of the elderberry plant have been used to address infection, cough, congestion, joint pain, and skin irritation.1 The fruits (elderberries) are now the most commonly used part of the plant for supporting respiratory and immune health.2 Elderberries are the violet-black berries that contain significant amounts of anthocyanins—vital molecules known for their powerful antioxidant and immune-supportive properties.3,4
What are anthocyanins?
Anthocyanins are a group of over 700 plant compounds known as flavonoids.5 Naturally abundant in plant foods, anthocyanins provide a rich source of antioxidants and are responsible for the vibrant blues, purples, blacks, and red-orange colors of many fruits and vegetables. A higher intake of these colorful flavonoids is associated with good cardiovascular health, glucose control, and cognitive health6,7 Thanks to their powerful antioxidant capacities, anthocyanins also benefit the health of gut bacteria.8
Anthocyanin-rich elderberry extracts help promote the “good bacteria”
When consuming elderberry anthocyanins, only a tiny fraction of these compounds are absorbed in the small intestine. Instead, the bulk of these flavonoids enter the large intestine where they are broken down by gut bacteria. During this process, gut bacteria “modify” the structure of anthocyanins into an array of molecules that slows the growth of “bad bacteria”.9 Additionally, anthocyanins provide beneficial bacteria with substances that promote their growth. Modified anthocyanins are then rapidly absorbed through the colon and enter the bloodstream. Once these vital compounds reach the blood circulation, they provide support for the organs such as the lungs, heart,skin, and brain.10,11
Elderberry supports lung health through the gut-lung axis
A new concept, known as the “gut-lung axis,” suggests that the bacteria in our gut may also directly impact lung health.12 Evidence supporting this connection comes from studies showing that those with the highest intake of anthocyanins had lower rates of declining lung function, compared to individuals with the lowest intake of anthocyanins.13
Elderberry has been shown to shorten the duration of common respiratory ailments
Several studies have reported that elderberry supplements help to shorten the duration of common respiratory ailments.2 In a trial led by Israeli virologist Dr. Mumcuoglu, it was reported that participants receiving elderberry supplements showed signs of recovery from the flu within two days versus the six days that it took for those receiving the placebo.14
A 2016 study out of Australia reported that airline passengers who supplemented with elderberry extract ten days before and five days after their flight experienced a two-day quicker recovery time from the cold than those taking placebo capsules.15 To date, most of the studies have reported similar benefits, showing that elderberry extracts can help shorten the duration of the cold and flu, and may even help ameliorate symptom severity.2
Because these studies support the age-old use of elderberry, many people have added elderberry extracts to their immune and respiratory support regimens.
Conclusion
Elderberry anthocyanins are highly bioavailable flavonoids that promote the health of several body systems. Consumption of a colorful diet abundant in anthocyanins is associated with good cardiovascular health, respiratory performance, glucose control, and cognitive health. New research suggests that anthocyanins contained in elderberries promote a healthy balance of gut bacteria. Including elderberry with other supplements such asvitamin D, zinc,omega-3,curcumin, andprobioticsare likely to act synergistically in supporting immune and respiratory health.
Adin Smith, MS is a Science Researcher and Writer for Nordic Naturals. He holds a Masters Degree in Nutrition, and believes that many health conditions are the result of suboptimal nutrient status. For this reason, Adin is committed to informing others about the latest research in nutrition, lifestyle modification, and dietary supplements.
FAQs
Does Elderberry Supplementation Reduce Upper Respiratory Symptoms? Elderberry supplementation may reduce the duration and severity of upper respiratory symptoms, according to a meta-analysis published in the journal Complementary Therapies in Medicine.
Does elderberry heal the gut? ›
Incorporating elderberry into your diet can be a valuable strategy for supporting gut health. The combination of elderberry's nutritional profile, antioxidant content, and its impact on gut microbiota and gut inflammation make it a promising ally for maintaining a thriving digestive system.
Which autoimmune diseases should avoid elderberry? ›
Stay on the safe side and stick to food amounts. "Autoimmune diseases" such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), or other conditions: Elderberry might cause the immune system to become more active. This could increase the symptoms of autoimmune diseases.
Why not to take elderberry daily? ›
The common side effects of taking raw elderberry plant products, such as fruit, flower, leaves, bark, or root include: Stomach problems. Nausea and vomiting. Diarrhea and constipation.
What not to mix with elderberry? ›
Possible Interactions
- Diuretics (water pills). Diuretics help the body get rid of excess fluid and increase the amount of urine your body makes. ...
- Diabetes medications. Elderberry may lower blood sugar levels. ...
- Chemotherapy. ...
- Laxatives. ...
- Theophylline (TheoDur). ...
- Drugs that suppress the immune system.
The immune boosting and anti-inflammatory properties of this superfood make it a great natural remedy for allergy symptoms. The herbs known to remove excess mucus from the body called anti-catarrhals make this potent berry an effective medicine in clearing up runny noses, congestion, sneezing and itchy watery eyes.
Does elderberry clean out your lungs? ›
Good for Respiratory and Lung Health
A study published in Biology found that elderberry may alleviate symptoms in people with COPD when combined with other compounds. 7 However, more research is needed to draw conclusive findings about how elderberry helps lung conditions.
Does elderberry get rid of inflammation? ›
Elderberries contain natural substances called flavonoids. They seem to help reduce swelling, fight inflammation, and boost the immune system. Limited studies have found that elderberry eases flu symptoms like fever, headache, sore throat, fatigue, cough, and body aches.
How long does it take elderberry to boost immune system? ›
May improve cold and flu symptoms
One 2004 study of 60 people with influenza found that those who took 15 mL of elderberry syrup four times per day showed symptom improvement in 2 to 4 days, while the control group took 7 to 8 days to improve ( 10 ).
Can elderberry mess with hormones? ›
Simply put, the research suggests that extracts of elderberry and elderflower may increase the secretion of certain hormones from the ovary.
Because elderberry supports or even boosts the immune system, it may be detrimental for people with autoimmune disorders like Hashimoto's disease. Indeed, elderberry may cause more damage and inflammation to the thyroid gland by supporting the immune cells that specifically attack your thyroid gland.
Can you take magnesium and elderberry together? ›
Interactions between your drugs
No interactions were found between Elderberry Gummies with Vitamin C and Zinc and magnesium oxide. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.
Is elderberry safe for your liver? ›
Exposure to elderberry could be responsible for either the initiation or progression of autoimmune liver disease in the setting of genetic predisposition and molecular mimicry. Therefore, obtaining a meticulous history pertaining to medications is warranted, with an emphasis on over-the-counter supplements.
Does elderberry have negative effects? ›
Elderberry Risks
Opinions vary on whether elderberry is helpful, but most doctors believe it's safe to have in small doses. But unripe or uncooked berries or flowers from the plant can cause nausea, vomiting, and diarrhea. Larger amounts can cause even more serious poisoning.
What is the best form of elderberry to take? ›
You can choose from many forms, such as capsules, teas, lozenges, liquids and gummies. If you struggle with swallowing, you may prefer lozenges or gummies, whereas if you prefer to consume your supplement as a warm drink, tea will suit you. For quick consumption, an elderberry extract or pills will be the way to go.
What is the best herb for respiratory? ›
Mullein. One of the best-known herbs for respiratory health, mullein is a great all-rounder that is used to treat many different conditions, including asthma, COPD, bronchitis, and the common cold.
Is elderberry good for cough and congestion? ›
Elderberries contain natural substances called flavonoids. They seem to help reduce swelling, fight inflammation, and boost the immune system. Limited studies have found that elderberry eases flu symptoms like fever, headache, sore throat, fatigue, cough, and body aches.
What symptoms does elderberry treat? ›
Elderberry may reduce the symptoms associated with the common cold or the flu if taken early, but there is no evidence to suggest that elderberry can prevent infection. Further research is needed. Elderberry is also promoted for treating high cholesterol, relieving pain, having anti-inflammatory properties, and more.
Is elderberry good for bronchitis? ›
Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis ( 9 ). May support the immune system. In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells (30).
