Elderberry Juice Benefits: Pros, Cons and How to Try It

Feeling under the weather and looking for a natural cold remedy? Maybe you’ve heard about elderberry juice — a sweet, tangy drink that’s been used for centuries in folk medicine to fight colds, flu and other ailments.

Fans say it’s packed with antioxidants and immune-boosting powers, but what’s the real deal with this trendy berry? Is it legit or just another health fad? Here, we dive into elderberry juice benefits, risks and the best ways to sip safely.

Elderberry is the fruit of the Sambucus tree and has been a staple in folk medicine for centuries, often used to treat colds, flu and infections, says registered dietitian Leslie Langevin, RD, CD, author of ‌The Anti-Inflammatory Kitchen Cookbook‌.

Today, it’s most commonly found in elderberry juice or syrup, offering a concentrated source of antioxidants. You can also find it in jams. However, raw elderberries, along with their seeds, leaves and stems, can be toxic, Langevin says. Always cook elderberries before eating them or making syrup.

Elderberry has been a go-to remedy for centuries, and there are some promising health perks to consider. That said, there’s limited research into how much of a difference this tiny berry will make in your overall health.

Elderberry is rich in antioxidants like anthocyanins, quercetin and vitamin C, Langevin says, and it contains more anthocyanins in particular than other fruits, according to a March 2023 article in ‌Molecules‌.

These compounds fight free radicals in the body, protecting cells from damage that can potentially contribute to a number of diseases. Think of antioxidants as your body’s cleanup crew, preventing oxidative stress and supporting overall health.

Elderberries provide natural support to your immune system, largely due to their high vitamin C content. Vitamin C helps repair tissue, fights free radicals, promotes healthy aging and strengthens your immune defenses, according to the Academy of Nutrition and Dietetics.

However, cooking elderberries, which is necessary for safety, can lower their vitamin C levels, so keep that in mind when trying the syrups or juices, Langevin says. You may already be getting plenty from other foods high in vitamin C.

Elderberry is famous for its role in managing cold and flu symptoms. It’s been tied with easing fever, muscle aches, cough and other symptoms while shortening the duration of illness, Langevin says.

For instance, a July 2020 review in ‌Advances in Traditional Medicine‌ points out elderberry extract improved flu symptoms and reduced the duration of sickness in four preliminary studies but suggests more research is needed.

Elderberry’s flavonoids, plant-based compounds that have antioxidant and anti-inflammatory properties, are linked to a lower risk of heart disease, Langevin says. Some studies also tie elderberry to lower uric acid levels, which can benefit blood pressure and vascular health, according to an October 2015 review in the ‌Journal of Functional Foods‌.

However, not all research agrees: Some studies show no significant heart health benefits, Langevin says. More research is needed to confirm elderberry’s cardiovascular effects, she adds.

Elderberry’s antioxidants, especially anthocyanins, have anti-inflammatory benefits, Langevin says. They may reduce cytokines — molecules that contribute to inflammation — and oxidative stress, she says.

While some lab studies suggest elderberry can calm inflammation in cells, such as an August 2022 study in ‌Food Chemistry: X‌, other research indicates it may stimulate cytokines during infections, Langevin adds. In other words, the jury’s still out about elderberry’s potential for reducing inflammation and how big of an effect you’d really see.

Elderberry juice could support weight management and metabolic health. A very small October 2024 study in ‌Nutrients‌ found drinking 12 ounces of elderberry juice daily led to improvements in gut health, blood sugar levels and fat burning. The study’s authors attributed these benefits to elderberry’s high anthocyanin content, but more research is needed to compare these effects to other more tried-and-true weight-loss strategies.

Raw elderberries are naturally high in fiber, which supports digestion. However, because elderberries are eaten in cooked forms like syrups or juices for safety reasons, much of the fiber is lost during preparation, Langevin says.

Elderberry juice can be a healthy addition to many diets if prepared correctly. However, you should be cautious, per Langevin, if you:

• ‌Are pregnant or breastfeeding‌: Elderberry juice isn’t recommended due
  to a lack of research on its safety for these folks.
• ‌Have an autoimmune disease‌: Elderberry may stimulate the immune system,
  so consult your doctor before trying it.
• ‌Take specific medications‌: If you use diuretics, diabetes
  medications, immune-suppressing drugs or laxatives, elderberry’s
  properties may interfere with your treatment. Always check with your
  doctor before adding elderberry or any other natural remedies to your routine.

Elderberry is versatile and delicious when used safely, especially during cold and flu season. If you’re going for juice, ensure it’s properly cooked and free of toxic parts like seeds, stems and leaves. To minimize risk, Langevin recommends opting for pre-made, store-bought options.

Here are some other tasty ways to enjoy elderberry, per Langevin:

• ‌Elderberry syrup or lozenges‌: Great for short-term use when fighting a cold or
  flu.
• ‌Elderberry jam, jelly or syrup‌: Try it on pancakes or toast or mixed into yogurt for a sweet
  and antioxidant-packed treat.

Elderberry is rich in antioxidants like flavonoids and anthocyanins, and it may help you get over a cold or the flu in the short-term. But its long-term effects aren’t well-researched, so it’s best to discuss elderberry with your doctor before trying it and treat it as a temporary wellness tool rather than a daily staple, Langevin says.

For everyday antioxidants, turn to options like blueberries, blackberries and other dark purple produce, which are excellent sources of anthocyanins without the risks associated with elderberry, Langevin says. But when used wisely, elderberry can likely be a sweet, safe boost to your health journey.