Have you ever observed that many people seem to fall ill in February? This isn’t merely a coincidence. The data from the Centers for Disease Control and Prevention indicates that for over four decades, February has been the peak month for flu infections. Similarly, the common cold experiences its highest cases between December and February.

If you’re concerned about maintaining your health during this season or are seeking ways to ward off illness, you might have encountered the trendy home remedy known as elderberry. These small, dark purple-blue berries have been utilized in traditional medicine for centuries, and social media influencers are now showcasing how they incorporate them into their wellness routines.

Many influencers share videos of themselves crafting beverages or gummies infused with elderberry, claiming that these concoctions may help prevent colds or flu symptoms. However, as we all recognize, depending on online medical recommendations can be risky—so what do scientific studies reveal about this suggested home remedy, and is it truly worth trying?

Are elderberries safe for consumption?

There are several important considerations regarding this ingredient. To begin with, various parts of the elderberry plant, including its seeds, stems, leaves, and roots, are toxic as they contain cyanogenic glycosides, which can generate cyanide when ingested. Only the flowers and berries are safe to eat. The flowers can be consumed fully—according to the U.S. Department of Agriculture Natural Resources Conservation Service, “The entire flower cluster can be dipped in batter and fried, while petals can be enjoyed raw or brewed into a delightful and fragrant tea…”—but it’s crucial to note that the berries must be cooked before consumption.

Even after cooking, health professionals consistently advise against consumption of elderberry in any form for pregnant individuals, as there isn’t sufficient documented evidence to confirm its safety for them.

Cooking elderberries effectively neutralizes the toxic glycosides found in the seeds, making them safe to eat. To guarantee that you are properly eliminating these harmful compounds, it is advisable to purchase packaged elderberries and adhere to the cooking instructions provided. This ensures you are using black elderberries (Sambucus nigra), which are noted for their high antioxidant content and are considered safe for consumption post-cooking. Other varieties, such as red elderberries, may not be safe even after cooking.

Can elderberries help prevent colds or flu?

The antioxidants present in elderberries likely contribute to their status as an immune system enhancer. Black elderberries are especially rich in anthocyanins, a natural pigment that gives various plants their blue, purple, or red hues. According to the Cleveland Clinic, anthocyanins are recognized for their robust antioxidant capabilities—so it’s no wonder that many people assume elderberries might assist in warding off illnesses.

A limited number of studies have explored the ability of elderberries to effectively prevent viral infections or diminish the duration of illnesses, yielding mixed findings. A 2019 meta-analysis published in the peer-reviewed journal “Complementary Therapies in Medicine” assessed various clinical trials about the potential of elderberries to alleviate upper respiratory symptoms associated with viral infections like the common cold and flu.

The analysis concluded that “Supplementation with standardized elderberry extracts significantly reduces the duration and intensity of upper respiratory symptoms compared to a placebo,” suggesting that elderberry extract may serve as “a potentially safer alternative to prescription medications for common cold and flu cases.”

However, not all research conducted on elderberry’s medicinal properties has yielded clear outcomes, and it’s noteworthy that this review only looked at the fruit’s capabilities in reducing symptoms after someone becomes ill, rather than its potential to prevent illnesses.

Another systematic review published in 2021 by the open-access, peer-reviewed journal BMC Complementary Medicine and Therapies aimed to assess both the benefits and risks of elderberry for preventing and treating viral respiratory infections. This review ultimately suggested, “Elderberry may represent a safe option for treating viral respiratory illnesses, and there’s no evidence indicating it overstimulates the immune system.”

While some indications emerged that elderberry could help shorten the duration of viral symptoms, the evidence did not sufficiently support the claim that it could prevent the onset of the common cold or flu. Furthermore, the findings highlighted a need for extensive and continued studies on elderberries’ effectiveness as a treatment for viral infections.

Kristen Carli, MS, RD, and owner of Camelback Nutrition and Wellness, indicates that there is some evidence suggesting elderberry may assist individuals in combating the flu or colds, stating, “Research regarding elderberry is limited, but current findings imply that elderberry (in extract form or as supplements) could inhibit the flu virus and alleviate cold symptoms such as nasal congestion and cough.”

Dr. James DiNicolantonio, a cardiovascular research scientist and doctor of pharmacy, mentions to Food & Wine that “There are at least four human clinical trials indicating that elderberry extracts (standardized to 12-15% anthocyanins) could potentially reduce the duration of flu or cold symptoms by approximately two to four days.”

It’s evident that a recurring theme in discussions surrounding the effectiveness of elderberry is the use of the term “suggest.” Multiple research findings imply that elderberries could help reduce the duration of illness, yet there isn’t enough substantial research to establish definitive conclusions. If you want to try elderberry extract the next time you get sick, as long as you adhere to proper safety guidelines for consumption, you may feel free to experiment with it.

How should you consume elderberries?

Many social media clips showcase individuals preparing their own elderberry syrups or gummies. If you are following a method that requires thorough cooking of the berries, those beverages or snacks are likely safe; however, there remains a slight risk that they could still contain trace cyanide, and thus they may not be advisable for regular use.

Additionally, homemade elderberry drinks may not provide sufficient concentrations of the desired anthocyanins you wish to benefit from. When we consulted Dr. DiNicolantonio about whether homemade elderberry syrups mixed into drinks could be therapeutic, he mentioned, “This is unlikely to provide a therapeutic dose unless it contains at least 72 milligrams of anthocyanins….”

Carli also pointed out that “Beverages created with elderberry syrup may offer some advantages, but their efficacy depends on the concentration of elderberry extract,” and cautioned, “There’s no universal dosage for elderberry; it’s essential to adhere to the manufacturer’s dosage recommendations.”

Therefore, if you want to ensure safety and grasp how much elderberry you are consuming, it’s advisable to opt for commercially available supplements or syrups. These products come with dosage guidelines indicating how much and how often to take them, including their safety for children. Additionally, you can find creative drinks and ideas for using store-bought elderberry syrup, keeping you in tune with this wellness trend.

Be aware that elderberry can interact with certain medications; thus, if you are on any prescriptions, it is prudent to consult your healthcare provider before consuming elderberry in any form, whether homemade or commercially prepared.