{"id":34744,"date":"2024-12-12T15:43:25","date_gmt":"2024-12-12T20:43:25","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=34744"},"modified":"2024-12-16T10:38:46","modified_gmt":"2024-12-16T15:38:46","slug":"maximize-benefits-of-elderberry","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/maximize-benefits-of-elderberry\/","title":{"rendered":"How To Get The Most Benefits From Taking Elderberry"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019re a fan of a natural approach to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/shop-by-concern\/immune-support?shipping=on\">immune support<\/a>, you might have one form or another of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/elderberry\" target=\"_blank\" rel=\"noopener\">elderberry<\/a> in your medicine cabinet. Sometimes known by its Latin name <\/span><i><span style=\"font-weight: 400;\">Sambucus nigra<\/span><\/i><span style=\"font-weight: 400;\">, elderberry has been used medicinally since ancient times. Now, modern research shows that it really may have a measurable impact on winter wellbeing. (A<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4848651\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2016 study<\/span><\/a><span style=\"font-weight: 400;\">, for example, revealed that those who supplemented with elderberry had stronger immune defenses while traveling.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, most of us aren\u2019t elderberry experts\u2014so it\u2019s only natural if you\u2019re 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 <\/span><i><span style=\"font-weight: 400;\">berry<\/span><\/i><span style=\"font-weight: 400;\"> best practices.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"> <a href=\"https:\/\/www.wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\">Jenna Volpe, R.D.N., L.D., C.L.T<\/a>., is a holistic registered dietitian and herbalist. <a href=\"https:\/\/www.jaimeschehr.com\/\" target=\"_blank\" rel=\"noopener\">Dr. Jaime Schehr, N.D., R.D.<\/a>, is a naturopathic physician and registered dietitian.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>Choose a High-Quality Supplement<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The first step toward healing faster from winter sniffles and sore throats is to select an effective, high-quality <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/elderberry\" target=\"_blank\" rel=\"noopener\">elderberry supplement<\/a>. 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also want to shell out a little extra cash for an <a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-elderberry-gummies-60-gummies\/vs-7335\" target=\"_blank\" rel=\"noopener\">organic elderberry supplement<\/a>. \u201cOrganic elderberries will contain significantly fewer pesticides and\/or herbicides compared to their conventional counterparts,\u201d says holistic registered dietitian and herbalist<\/span><a href=\"https:\/\/www.wholeisticliving.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> Jenna Volpe, R.D.N., L.D., C.L.T<\/span><\/a><span style=\"font-weight: 400;\">. \u201cThis is important because chemical pesticides and herbicides such as glyphosate are<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-021-82552-2\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">treated as toxic<\/span><\/a><span style=\"font-weight: 400;\"> by our body and must get removed and excreted from our system through our liver.\u201d She adds that these substances have been shown to negatively impact the <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9145961\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">health of our gut microbiome<\/span><\/a><span style=\"font-weight: 400;\">, potentially <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10026936\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">affecting immune function<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dos-and-donts-when-sick\/\" target=\"_blank\" rel=\"noopener\">Bounce Back Quickly From Being Sick With These Do&#8217;s And Don&#8217;ts<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">One more thing to look for in your ideal elderberry: a supplement that\u2019s labeled as \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/p\/natures-way-sambucus-gummies-60-gummies\/nw-1034\" target=\"_blank\" rel=\"noopener\">standardized<\/a>.\u201d According to <\/span><a href=\"https:\/\/www.jaimeschehr.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dr. Jaime Schehr, N.D., R.D.<\/span><\/a><span style=\"font-weight: 400;\">, standardization guarantees the presence of anthocyanins, the compounds that give elderberry its antioxidant and immune-supporting properties. \u201cA standardized elderberry supplement might guarantee that each dose contains <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9803303\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10% to 15% anthocyanins<\/span><\/a><span style=\"font-weight: 400;\">, providing confidence to consumers and health professionals about what they are consuming,\u201d she says.<\/span><\/p>\n<h2><b>Make Elderberry A Daily Ritual<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cAs Benjamin Franklin once said, \u2018prevention is the best medicine\u2019\u2014but since prevention is invisible, most people unfortunately wait until they are feeling under the weather to start taking action,\u201d says Volpe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t wait! Elderberry is a supplement you can take every day to support your immunity. \u201cI\u2019ve found that taking elderberry daily during the colder seasons is generally more effective and helpful than waiting until I come down with something,\u201d Volpe says. Just stick to recommended doses (more on those in a sec).<\/span><\/p>\n<h2><b>Match the Format to Your Needs<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While you can take elderberry daily as a wellness tonic, all\u2019s not lost if you forget to do so. That said, you might want to snag your <a href=\"https:\/\/www.vitaminshoppe.com\/p\/gaia-herbs-black-elderberry-syrup-5-4-fl-oz\/gh-2094\" target=\"_blank\" rel=\"noopener\">elderberry in a syrup format<\/a> if you\u2019re taking it in response to not feeling so hot and need speedy support for your immune system. \u201cSyrups are quickly absorbed and great for acute needs,\u201d Schehr says. Otherwise, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/elderberry-immune-complex-90-capsules\/cdg-11046\" target=\"_blank\" rel=\"noopener\">capsules<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/mykind-organics-elderberry-immune-gummie-120-gummies\/gu-1561\" target=\"_blank\" rel=\"noopener\">gummies<\/a> are perfectly fine (and convenient!) for daily use. At equivalent dosages, they\u2019re as effective as syrups; they just might not hit your system as quickly. Add \u2018em to your daily pill organizer or usual supplement routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019re well again, you can return to another format besides syrup for everyday support, Schehr says.<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/stay-healthy-all-winter-long\/\" target=\"_blank\" rel=\"noopener\"><b>7 Ways to Improve Your Chances of Staying Healthy All Winter Long<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s 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. \u201cThere have been some cases and reports in which taking elderberry supplements with an active acute virus can make symptoms worse,\u201d she says. For the common cold or run-of-the-mill viruses, on the other hand, you\u2019re in the clear.<\/span><\/p>\n<h2><b>Go Low-Sugar<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Most of us get plenty of sugar from food\u2014so there\u2019s no need to ratchet up our intake via supplements. Unfortunately, though, quite a few elderberry supplements go heavy on the sweet stuff. \u201cMany variations of elderberry syrups, lozenges, and gummies on the market contain significant quantities of added refined sugar,\u201d says Volpe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While a spoonful of sugar can \u201chelp the medicine go down,&#8221; Volpe says to avoid excess sweetness if possible. One big reason: Research shows added refined sugars have an<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36198287\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">inverse correlation<\/span><\/a><span style=\"font-weight: 400;\"> with immune function. (In other words, sugar is bad for fighting off sickness.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So as not to negate elderberry\u2019s immune-loving effects, look for supplements that are unsweetened or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/elderberry-syrup-8\/hyg1006\" target=\"_blank\" rel=\"noopener\">infused with raw honey for sweetness<\/a>, instead. \u201cAn elderberry product that is sweetened with<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37447382\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">raw honey<\/span><\/a><span style=\"font-weight: 400;\"> (which doesn\u2019t 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,\u201d Volpe says.<\/span><\/p>\n<h2><b>Dose Appropriately<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no single standard dose for elderberry supplements, so generally, it\u2019s best to follow dosing instructions on a product\u2019s label.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, upping your dosage could have benefits when you first feel those telltale signs that you\u2019re coming down with something. In this case, \u201ctaking a double dose or increasing the frequency of elderberry may help nip any potential issues in the bud,\u201d Volpe says. \u201cThis has been my anecdotal experience.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overdoing it on elderberry is unlikely, but could cause <\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/elderberry\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">side effects<\/span><\/a><span style=\"font-weight: 400;\"> like nausea, vomiting, or diarrhea.<\/span><\/p>\n<h2><b>Steer Clear if You Have Certain Health Conditions<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Despite its very legitimate benefits and widespread fanfare, elderberry might not be the right asset for everyone\u2019s 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. \u201cPeople with inflammatory bowel disease such as Crohn\u2019s or colitis should avoid elderberry supplements as they may induce a flare in many cases,\u201d says Volpe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t get the all-clear from your doctor, don\u2019t fret; there are plenty of other <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/immunity\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">herbs and supplements for immunity and winter wellness<\/span><\/a><span style=\"font-weight: 400;\"> worth considering.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re 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 class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/maximize-benefits-of-elderberry\/\">Read More <span class=\"screen-reader-text\">How To Get The Most Benefits From Taking Elderberry<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":34747,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-34744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Get The Most Benefits From Taking Elderberry | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Elderberry is a popular wintertime supplement for supporting immune health. 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