What is elderberry good for?

By Onto Fitness Australia September 12, 2025 September 12, 2025 Uncategorised

Elderberry (from the Sambucus plant, especially Sambucus nigra) has been traditionally used for a variety of health benefits. Here’s a summary of what elderberry is good for, based on research and traditional use:

1. Immune Support

Elderberry is best known for boosting the immune system.
It’s rich in antioxidants, particularly flavonoids like anthocyanins, which help the body fight oxidative stress.
Some studies suggest elderberry syrup can reduce the duration and severity of colds and influenza if taken at the onset of symptoms.

2. Cold and Flu Relief

Clinical studies show that elderberry extracts can lessen cold and flu symptoms, possibly by inhibiting the replication of viruses and reducing inflammation.
It may ease fever, headaches, sore throats, and congestion.

3. Anti-Inflammatory Properties

Elderberries contain anti-inflammatory compounds that may help with inflammation-related conditions.
They might reduce swelling and pain in conditions like sinusitis or arthritis, although more research is needed.

4. High in Antioxidants

Elderberries are high in vitamin C, phenolic acids, and flavonols, all of which help combat free radicals in the body and may reduce chronic disease risk.

5. Heart Health

Some studies suggest elderberry might help lower cholesterol and improve blood vessel function, which could be beneficial for cardiovascular health.
The flavonoids may also support healthy blood pressure levels.

6. Blood Sugar Control

There is early evidence (mostly from animal studies) that elderberry may help regulate blood sugar levels, potentially benefiting people with diabetes or insulin resistance.

7. Skin Health

Thanks to its antioxidant and anti-inflammatory properties, elderberry extracts are sometimes used in skincare products to promote healthy, youthful-looking skin and reduce acne.

Important Notes:

Raw elderberries (and other parts of the plant) are toxic if not properly cooked — they contain cyanogenic glycosides, which can cause nausea, vomiting, and diarrhea.
Supplements vary in strength and quality — syrups, gummies, and capsules are popular forms.
While elderberry appears safe for short-term use, it hasn’t been widely studied for long-term use.
People with autoimmune conditions, or those on immune-suppressing drugs, should consult a doctor before use, as elderberry stimulates the immune system.

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