If you’re a fan of a natural approach to immune support, you might have one form or another of elderberry in your medicine cabinet. Sometimes known by its Latin name Sambucus nigra, elderberry has been used medicinally since ancient times. Now, modern research shows that it really may have a measurable impact on winter wellbeing. (A 2016 study, for example, revealed that those who supplemented with elderberry had stronger immune defenses while traveling.)
Still, most of us aren’t elderberry experts—so it’s only natural if you’re left with some questions about making the best use of this healing plant. As in, do you take it every day? How much? And what should you look for in a good product? For answers, we chatted with holistic dietitians and herbalists who use elderberry with their clients. Here are their berry best practices.
- ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a holistic registered dietitian and herbalist. Dr. Jaime Schehr, N.D., R.D., is a naturopathic physician and registered dietitian.
Choose a High-Quality Supplement
The first step toward healing faster from winter sniffles and sore throats is to select an effective, high-quality elderberry supplement. For starters, look for assurance of third-party testing. This means an outside agency vetted the product for potency and purity. Check supplement packaging for seals from third-party companies like USP, NSF, ConsumerLabs, or Informed Sport.
You may also want to shell out a little extra cash for an organic elderberry supplement. “Organic elderberries will contain significantly fewer pesticides and/or herbicides compared to their conventional counterparts,” says holistic registered dietitian and herbalist Jenna Volpe, R.D.N., L.D., C.L.T. “This is important because chemical pesticides and herbicides such as glyphosate are treated as toxic by our body and must get removed and excreted from our system through our liver.” She adds that these substances have been shown to negatively impact the health of our gut microbiome, potentially affecting immune function.
Read More: Bounce Back Quickly From Being Sick With These Do’s And Don’ts
One more thing to look for in your ideal elderberry: a supplement that’s labeled as “standardized.” According to Dr. Jaime Schehr, N.D., R.D., standardization guarantees the presence of anthocyanins, the compounds that give elderberry its antioxidant and immune-supporting properties. “A standardized elderberry supplement might guarantee that each dose contains 10% to 15% anthocyanins, providing confidence to consumers and health professionals about what they are consuming,” she says.
Make Elderberry A Daily Ritual
“As Benjamin Franklin once said, ‘prevention is the best medicine’—but since prevention is invisible, most people unfortunately wait until they are feeling under the weather to start taking action,” says Volpe.
Don’t wait! Elderberry is a supplement you can take every day to support your immunity. “I’ve found that taking elderberry daily during the colder seasons is generally more effective and helpful than waiting until I come down with something,” Volpe says. Just stick to recommended doses (more on those in a sec).
Match the Format to Your Needs
While you can take elderberry daily as a wellness tonic, all’s not lost if you forget to do so. That said, you might want to snag your elderberry in a syrup format if you’re taking it in response to not feeling so hot and need speedy support for your immune system. “Syrups are quickly absorbed and great for acute needs,” Schehr says. Otherwise, capsules and gummies are perfectly fine (and convenient!) for daily use. At equivalent dosages, they’re as effective as syrups; they just might not hit your system as quickly. Add ‘em to your daily pill organizer or usual supplement routine.
Once you’re well again, you can return to another format besides syrup for everyday support, Schehr says.
Read More: 7 Ways to Improve Your Chances of Staying Healthy All Winter Long
It’s worth noting, though, that if you have a confirmed case of the flu or COVID-19, you may want to hold off on taking this potent berry, Volpe says. “There have been some cases and reports in which taking elderberry supplements with an active acute virus can make symptoms worse,” she says. For the common cold or run-of-the-mill viruses, on the other hand, you’re in the clear.
Go Low-Sugar
Most of us get plenty of sugar from food—so there’s no need to ratchet up our intake via supplements. Unfortunately, though, quite a few elderberry supplements go heavy on the sweet stuff. “Many variations of elderberry syrups, lozenges, and gummies on the market contain significant quantities of added refined sugar,” says Volpe.
While a spoonful of sugar can “help the medicine go down,” Volpe says to avoid excess sweetness if possible. One big reason: Research shows added refined sugars have an inverse correlation with immune function. (In other words, sugar is bad for fighting off sickness.)
So as not to negate elderberry’s immune-loving effects, look for supplements that are unsweetened or infused with raw honey for sweetness, instead. “An elderberry product that is sweetened with raw honey (which doesn’t seem to have the same negative impact on immune function) or even unsweetened elderberry extracts may be more beneficial from an overall immune-enhancing standpoint,” Volpe says.
Dose Appropriately
There’s no single standard dose for elderberry supplements, so generally, it’s best to follow dosing instructions on a product’s label.
That said, upping your dosage could have benefits when you first feel those telltale signs that you’re coming down with something. In this case, “taking a double dose or increasing the frequency of elderberry may help nip any potential issues in the bud,” Volpe says. “This has been my anecdotal experience.”
Overdoing it on elderberry is unlikely, but could cause side effects like nausea, vomiting, or diarrhea.
Steer Clear if You Have Certain Health Conditions
Despite its very legitimate benefits and widespread fanfare, elderberry might not be the right asset for everyone’s natural medicine chest. In particular, folks with chronic immune health issues should discuss elderberry supplementation with their healthcare provider before trying it. Since elderberry may stimulate the immune system, it could spell trouble for people with conditions like rheumatoid arthritis, lupus, and multiple sclerosis, Schehr says. This goes for inflammatory bowel disease (IBD), too. “People with inflammatory bowel disease such as Crohn’s or colitis should avoid elderberry supplements as they may induce a flare in many cases,” says Volpe.
Since research on the safety of elderberry during pregnancy is limited, Schehr recommends that expecting women check in with a healthcare provider before chugging syrup in the name of immunity.
If you don’t get the all-clear from your doctor, don’t fret; there are plenty of other herbs and supplements for immunity and winter wellness worth considering.