As winter approaches and cold and flu season begins, many families are turning to elderberry—a traditional remedy now backed by modern research.
What Makes Elderberry Special?
Elderberries (Sambucus nigra) are rich in anthocyanins—the compounds that give them their deep purple colour. These powerful antioxidants have demonstrated remarkable antiviral properties in laboratory studies.
The Research
Multiple clinical trials have shown promising results:
- A 2019 meta-analysis found elderberry supplementation substantially reduced upper respiratory symptoms
- Studies show elderberry can inhibit the early stages of viral infection
- Research indicates it may reduce the duration and severity of colds and flu
How to Use Elderberry
Elderberry is available in several forms:
- Syrup: The most popular form, especially for children
- Gummies: Convenient but often contain added sugars
- Capsules: Standardised extracts for consistent dosing
- Tea: Dried elderberries steeped in hot water
Safety Considerations
Raw elderberries, bark, and leaves contain compounds that can cause nausea and vomiting. Always use properly prepared elderberry products. Commercial syrups and supplements are processed to remove these compounds.
Elderberry is generally considered safe for children over 1 year, but always consult your healthcare provider before starting any new supplement.
Natural Remedies
Homemade Elderberry Syrup Recipe
Ingredients:
- 1 cup dried elderberries
- 3 cups water
- 1 cinnamon stick
- 1 tablespoon fresh ginger
- 1 cup raw honey
Method: Simmer berries, water, cinnamon, and ginger for 45 minutes. Strain, cool to room temperature, then stir in honey. Store refrigerated for up to 3 months.
References & Citations
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Elderberry Supplementation Reduces Cold Duration and SymptomsView Source
