Elderberry

Plant commonly used for its immune-boosting properties and its potential to reduce the severity and duration of cold and flu symptoms.

Standard Dosages

• Capsules:

  • 600 mg for preventative use

  • 900 mg for symptom relief

• Liquid:

  • 5 ml for preventative use

  • Symptom relief:

    • 15 ml up to four times daily for adults

    • 15 ml up to twice daily for children

• Lozenges:

  • 175 mg, four times a day

Check the label, since strength varies a lot between products.

When to start and how long it takes

• Start within the first day or two of feeling sick. The studies that found a benefit started with elderberry early. Waiting longer seems to make it less likely to help.

All other outcomes may be noticed after extended use or lack sufficient studies to establish an effectiveness timeline.

• Pregnancy and breastfeeding: Moderate amounts of store-bought syrup are generally considered fine, but there isn't much research. Avoid large amounts, and check with your doctor first.

• Allergies: Elderberry allergies are uncommon. If you've reacted to elderberry or elderflower before, avoid it. Elderberry isn't related to blackberries or roses, so an allergy to those doesn't mean you'll react to elderberry.

• Pre-existing conditions: Elderberry may stimulate parts of the immune system. If you have an autoimmune condition like rheumatoid arthritis or lupus, talk to your doctor first.

• Drug interactions: Elderberry changes how parts of your immune system behave. Research so far hasn't shown that it overstimulates the immune system, but one case of autoimmune liver inflammation has been reported in someone taking it long-term. If you have an autoimmune condition or take medication to calm your immune system, like steroids or drugs after an organ transplant, check with your doctor first.

• Blood sugar: Elderberry may lower blood sugar slightly, and most syrups and gummies contain a lot of added sugar. If you have diabetes or take blood sugar medication, check the label and keep an eye on your numbers.

Common side effects:

• Mild stomach upset or diarrhea

Rare side effects:

• Skin rash

• Allergic reaction, including swelling, itching, or trouble breathing

Raw elderberries are poisonous. Raw berries, seeds, leaves, and stems contain compounds that can release cyanide, causing nausea and vomiting, and in large amounts, much worse side effects. Cooking destroys them. Store-bought syrups, gummies, and capsules are already processed and safe. If you make your own syrup, only use ripe berries, remove all stems and leaves, and simmer them well.

Most people take elderberry when they feel a cold or flu coming on, hoping to get better faster. Some take it daily through the winter, though there's little evidence that it helps you avoid getting sick.

Elderberry is a helper, not a treatment. It isn't a substitute for a flu shot or for flu medication your doctor prescribes, and it's not a reason to wait if you're getting sicker.

Gathered from reviews and forum posts, not from studies. What people report tells you what to expect. It does not tell you whether something works.

Most reviews are about colds and the flu. People often say symptoms feel milder and go away two to three days sooner. Those reports seem to mostly come from people who started at the first sign of illness. Past the first couple of days, people notice less of a difference.