Elderberry Benefits: Pros, Cons & Creative Ways To Use Them

Strawberries, blueberries, and raspberries aren't the only berries that deserve a place in your heart (and stomach). Elderberries, found in dietary supplements, also have some intriguing health benefits to their name.

Though you won't see them sold in the produce section of the grocery store (since in their fresh, uncooked form they can cause dangerous side effects), elderberry supplements may boost respiratory health, tone down inflammation, and more.

Dark purple and grape-like in appearance, elderberries have been used in traditional medicine for centuries. These days, science has begun to confirm what ancestral healing has long shown: that elderberries are rich in anti-inflammatory nutrients. Some of these antioxidant compounds (known as anthocyanins1) are what give elderberries their signature dark violet color.

Again, you wouldn't want to eat elderberries straight off the vine2. In their raw form, they're technically—eek!—poisonous, containing cyanide.

Eating the berries fresh can cause GI disruption like vomiting, diarrhea, and nausea. When cooked, though, they can be used in elderberry teas, tinctures, gummies, pills, powders, and more. These commercially available products don't contain cyanide.

Of all of elderberries' possible benefits, the most widely studied is their effect on upper respiratory infections—aka the gunk we all seem to come down with in the wintertime. Several studies have examined elderberries' ability to lessen the duration of colds and viruses, some with positive results.

One meta-analysis, for example, found that supplementing with elderberry products significantly reduced upper respiratory symptoms3. And a large 2021 systematic review4 concluded that elderberry might be a safe option for treating viral respiratory illness.

Good news: Elderberry could help tone down the inflammation dial. Its anti-inflammatory capacity stems from its high levels of flavonoids called anthocyanins, as well as vitamin C. "We know that flavonoid-rich food is supportive of overall health, including cardiovascular health5, as flavonoids help squelch oxidative damage and fight inflammation," says Nielsen. 

As for vitamin C, you could see a number of benefits from boosting your intake. To avoid vitamin C insufficiency, women should consume 75 milligrams a day (more if pregnant or lactating) and men should get 90 milligrams a day, according to guidelines from the National Academies6.

Heart-healthy eating plans like the DASH and Mediterranean diets are often high in berries. So it stands to reason that elderberries might promote heart health too. 

"One 2023 systematic review9 suggested that anthocyanin-rich food (a type of polyphenol) may help improve cholesterol levels, and there are some preclinical studies that suggest that elderberry may improve endothelial function," says Nielsen. (The endothelium is the interior surface of blood vessels.)

Despite encouraging evidence for elderberry's benefits, it isn't a miracle fruit. "Elderberry has a long history of traditional use and preclinical studies to suggest there are benefits," says Nielsen. However, "at this point, the few human clinical trials we do have are disappointing, so all we can really say about elderberry is that it is a nutrient-dense plant rich in vitamin C and flavonoids."

Antioxidant-rich elderberries have long been prized in traditional medicine, though modern research on their benefits is lackluster. If you're looking at the scientific studies that have been conducted on them in the past few years, they seem to hold the most promise for reducing respiratory symptoms from colds and other viral infections. While you probably shouldn't rely on elderberry syrup to cure the common cold, it could be a helpful thing to have in your holistic toolbox once you feel the sniffles coming on. And you don't have to take your elderberry supplement straight up: Have a little fun by adding it to smoothies, yogurt bowls, etc., to give them a more tangy, fruity flavor.

Elderberry supplements are generally safe, but some folks may experience side effects from them (even from cooked elderberry or supplements). These unpleasant aftereffects can include nausea or diarrhea.

Others with certain health conditions should consult with a doctor before grabbing a bottle. "For those with an autoimmune disorder, since elderberry can stimulate the immune system, it should be taken only under a doctor's supervision," says Manaker.