Elderberry Supplements: Uses, Benefits, and Side Effects

From syrups and teas to capsules and gummies, elderberry is a great option for individuals seeking to boost their immune system, ward off colds, or simply feel healthier. But what is elderberry really all about? And, more importantly, is it right for you?

This guide provides an in-depth look at everything you need to know about elderberry, including its uses, health benefits, various forms, and potential side effects. 

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or a qualified healthcare professional before starting any new herbal remedies, especially if you are pregnant, breastfeeding, taking medication, or managing a health condition.

Jump to:

Elderberry refers to the dark purple berries from the Sambucus tree, particularly Sambucus nigra, commonly known as black elderberry. This plant has been used historically in folk medicine, particularly across Europe and North America, to treat cold and flu-like symptoms.

The definition of elderberry supplements is concentrated forms of elderberry, made into capsules, liquids, powders, or teas to make the plant's properties more accessible and convenient to use.

It’s worth noting that raw elderberries (as well as the leaves and stems) can be poisonous when eaten uncooked. Always choose processed and commercially prepared elderberry products to avoid health risks.

Elderberry has gained a strong reputation for its wide range of wellness benefits, backed by both traditional herbal use and emerging scientific studies. From supporting your immune system to promoting heart and digestive health, elderberry offers a natural way to enhance your overall wellbeing.

The most well-known benefit of elderberry is its immune-boosting potential. Elderberry supplements are often used during cold and flu season, and some studies suggest they may reduce the duration and severity of symptoms. That’s why sambucus elderberry benefits are often linked to viral infections like influenza. 

Its antiviral properties are believed to block viruses from entering and replicating in the body’s cells. Regular use during winter months or stressful periods may help your body stay more resilient against common bugs.

Black elderberry is packed with antioxidants, especially anthocyanins, which help protect your cells from damage caused by free radicals. This contributes to health benefits such as inflammation reduction and improved cellular health. 

Antioxidants also play a role in slowing down the signs of ageing and supporting overall vitality. Including antioxidant-rich supplements like elderberry in your routine can support long-term wellness and disease prevention.

When it comes to elderberry’s benefits for women, its antioxidant and anti-inflammatory properties may support hormonal balance, skin health, and possibly menstrual comfort. Though more research is needed, many women turn to elderberry for its general wellness effects. 

Some herbalists suggest that elderberry may ease mood swings and fatigue linked to the menstrual cycle. Additionally, its skin-supporting nutrients may contribute to a clearer, more balanced complexion.

While not often the headline, elderberry may benefit your heart by helping to manage cholesterol and blood pressure levels. There's also emerging discussion around elderberry and gut health—some believe it may help support digestion and reduce inflammation in the digestive tract. 

Its fibre content and antioxidant compounds may work together to encourage a healthy gut environment. Early research suggests it could contribute to better nutrient absorption and smoother digestion over time.

Although elderberry is not a weight-loss miracle, its natural diuretic properties and antioxidant effects may play a supportive role in weight management. Some users have claimed that elderberry helps them feel more energised, which may aid active lifestyles. 

Its potential to reduce water retention and support metabolic processes could provide some assistance in maintaining a healthy weight. When combined with a balanced diet and exercise, elderberry can complement your wellness routine.

Elderberry supplements are available in plenty of forms, giving you flexibility based on your wellness goals and lifestyle preferences.

You can choose from syrups, capsules, gummies, teas, powders, tinctures, and combination formulas. Some formats are especially popular for immune support, while others offer a more soothing or convenient option to incorporate into your daily routine.

Regardless of the form you choose, make sure to select high-quality elderberry supplements made from black elderberry (Sambucus nigra). Look for trusted brands that standardise their products and use careful processing methods to retain the potency and safety of the elderberry extract.

The typical dosage of elderberry ranges from 150mg to 600mg per day, depending on the specific product, its concentration, and your reason for taking it. Lower doses are commonly used for general wellness and preventative immune support, while higher doses may be recommended during illness or periods of stress.

It’s usually advised to start with a lower dose, especially if you’re new to elderberry, and increase as needed. Elderberry is often taken in the morning to align with your body’s natural rhythm and support daytime immunity and energy. However, it can also be taken at night, particularly if you're using it for recovery or to ease symptoms during a cold.

For consistent immune support, daily use during high-risk times (such as winter months or travel) may be helpful. When using elderberry for short-term support during illness, follow the product's instructions and reassess usage after symptoms improve.

Common side effects of elderberry are generally mild and occur mostly when the supplement is taken in large doses or for extended periods. Most people tolerate elderberry well, but some may experience:

Ingesting raw or improperly prepared elderberries (including leaves, stems, and unripe berries) can be poisonous and may cause more serious symptoms such as vomiting or severe stomach cramps. Always use properly processed elderberry products from reputable sources to ensure safety.

People with autoimmune diseases should avoid using elderberry unless advised by a healthcare professional, as it may stimulate the immune system and worsen symptoms. This includes conditions such as lupus, rheumatoid arthritis, and multiple sclerosis. Additionally, those taking immunosuppressants or medications that affect immune function should exercise caution due to possible interactions. 

Pregnant or breastfeeding women and children under the age of five should also consult a doctor before taking elderberry, as there is limited safety data for these groups.

Short-term use of elderberry is generally considered safe for most healthy adults. However, the long-term effects of daily supplementation have not been studied extensively. To minimise the risk of side effects and maintain its effectiveness, it’s often advised to use elderberry in cycles, such as during flu season or periods of stress, rather than taking it continuously year-round. Taking regular breaks can help you assess your body’s response and avoid overuse.

Traditionally, elderberry has been used to treat:

It’s not a cure, but rather a supportive supplement. People often turn to it at the first sign of illness to help the body respond more quickly and comfortably.

There’s currently no strong evidence suggesting that elderberry harms the liver or kidneys in healthy people. However, if you have pre-existing liver or kidney conditions, consult a healthcare professional first. It’s always wise to monitor how your body reacts, especially if you take elderberry frequently or in high doses.

Elderberry may interact with medications that affect the immune system, such as immunosuppressants. It may also influence diuretics or diabetes medications. Because of this, it’s important to review any herbal supplements with your doctor to avoid unwanted interactions.

While not a miracle cure, elderberry can provide immune support, particularly during cold seasons. It’s a valuable addition to natural wellness routines, especially when paired with healthy lifestyle habits.

Avoid combining elderberry with:

Mixing multiple immune stimulants without guidance may lead to overstimulation or unexpected side effects, so caution is advised.

Zinc and elderberry work well together. Many immune support formulas combine the two, along with vitamin C, to create a more comprehensive supplement. This combination may help enhance your body’s ability to fight off seasonal illnesses.

While not a stimulant, some people report feeling more energised when using elderberry regularly. This could be due to fewer colds, better sleep, or general wellness improvements. Supporting your immune system may naturally lead to better energy levels over time.

Elderberry has a mild laxative effect, so it may help with occasional constipation. However, excessive use could lead to diarrhoea, so it’s best taken in moderation. Those with sensitive stomachs may want to start with a lower dose and assess tolerance.

If you’ve found yourself fascinated by the potential of elderberry and other natural remedies, why not deepen your understanding? Whether you're a beginner or looking to expand your knowledge, Centre of Excellence offers a comprehensive Master Herbalist Diploma Course, designed for people of all levels. 

The course covers everything from herb identification and preparation to building herbal blends for specific emotional and physical needs. Follow the link to access the course for just £29!