Kicking a cold or fending off the flu with an elderberry supplement?
Elderberries are rich in anti-inflammatory and antioxidant compounds, such as vitamin C, flavonoids and anthocyanins.
Read on to learn more about what happens when you take elderberry regularly.
Photo:Getty Images. EatingWell design.
What Is Elderberry?
Elderberries are shiny, black edible fruits that grow in clusters on plant shrubs, scientifically namedSambucus nigra.
However, keeping elderberry in your medicine cabinet may also be beneficial when you are feeling under the weather.
Anthocyanins have been shown to reduce the likelihood of viral infections surprisingly directly.
Free radicals contribute to inflammation, and our bodies are exposed to free radicals daily.
Free radicals can cause harm to healthy body cells by creating whats called oxidative stress.
Given their antioxidant power, elderberries may drive away the undesirable effects of oxidative stress and free radicals.
Angiogenesis is the process by which new blood vessels grow to deliver nutrients to tumors, says Hartnett.
Furthermore, elderberry extract may also inhibit the migration of cancer cells, also known as metastasis.
Unfortunately, research on the benefits of elderberries in real-life people is limited.
As for fiber, 1 cup of elderberries delivers 10 grams in one fell swoop.
Not to mention, the same serving offers potassium and noteworthy levels of iron.
However, cooking destroys it, says King.
Who Should Avoid Taking an Elderberry Supplement?
While elderberry supplements are widely available on store shelves, they are not suitable for everyone.
King notes that elderberries arent recommended during pregnancy because their safety is unknown for both parent and child.
Further, people who are immunocompromised may need to seek an alternative remedy.
Elderberry may stimulate the immune system, which may be contraindicated for patients taking immunosuppressant agents, says King.
When choosing a reliable elderberry supplement, look for a product that has been third-party tested.
Bearing these certifications means the product contains what it claims.
Another thing to check is the sugar content.
Many elderberry products, like gummies, could be packed with added sugar.
Since elderberries are naturally sweet, seek an option free of added sugars if possible.
The Bottom Line
Elderberry is a natural go-to for supporting immunity and easing cold and flu symptoms.
Packed with fiber, vitamin C and antioxidants, it can help fight inflammation and help keep you healthy.
So, is it safe to take elderberry regularly?
Possibly, but that doesnt mean you should.
No long-term studies substantiate the safety or potential risk of daily elderberry consumption, says Reilly.
Sticking to a healthy, well-balanced diet is the best you might do to support your wellness.
As the saying goes, variety is the spice of life.
The short answer is that science has yet to tell us.
No long-term studies substantiate the safety or potential risk of daily elderberry consumption, says Reilly.
Further, the FDA doesnt approve dietary supplements for safety before going to market.
Some people take elderberry supplements regularly during cold and flu season to keep their health in check.
Aside from prevention, elderberry is more commonly used to help people overcome sicknesses at the onset.
Its available in many forms, including juices, capsules and gummies.
it’s possible for you to even make ahomemade syrup.
More research would help determine if more groups should avoid taking elderberry.
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