What Happens to Your Immune System With Elderberry

Elderberry is a popular natural supplement, especially during cold and flu season. While research suggests elderberry may help the immune system in certain ways, it is not a cure for illness and should not replace medical care when you’re sick.

1. Elderberry Is Rich in Antioxidants

Elderberries are high in anthocyanins, a type of antioxidant that gives the berries their deep purple color. Antioxidants help protect your cells from damage caused by free radicals (highly reactive molecules produced in cells), which can weaken your immune system over time.

2. It May Help Your Body Respond to Viruses

Most of the research on elderberries relates to viral infections. Early studies done in a lab (rather than on humans or animals) show that elderberry extract may help fight viruses, including the flu. It appears to work by slowing how viruses grow and spread in the body.

However, research on elderberry’s effect on the flu in humans is mixed. Some older studies found that elderberry shortened flu symptoms by up to four days, while other studies have shown that people taking elderberry didn’t get better faster than those taking a placebo (an inactive treatment).

3. Elderberry Can Increase Cytokine Activity

Cytokines are chemical messengers that help control your immune response. When your body detects a virus, it releases cytokines to alert your immune system to take action.

However, this effect is not always simple. More cytokines are not always better. In certain illnesses, too many cytokines can be harmful. This is called a cytokine storm.

A large review of studies found some evidence that elderberry can change cytokine levels after you take it, but the results are unclear, and different studies show different effects. The research did not find any solid proof that elderberry causes harmful immune overreactions. Overall, scientists don’t yet know exactly how it affects these immune signals.

4. It Does Not Prevent You From Getting Sick

Even though elderberry may help your immune system respond more quickly, it does not prevent infections like the flu or cold on its own.

Elderberry may reduce symptom severity and slightly shorten the duration of some respiratory illnesses, but it cannot prevent exposure to viruses, and there is insufficient evidence that it prevents infection.

Healthy habits such as getting enough sleep, frequent handwashing, exercising, and good nutrition remain the most important ways to keep your immune system strong.

5. It May Reduce Inflammation

Inflammation is part of your immune response. However, when you are sick, inflammation can make you feel tired, sore, and congested. Research shows that elderberry may help lower inflammation in the body.

A 2022 study found that elderberry extracts can reduce certain molecules that cause inflammation and protect cells from damage. This means elderberry might help support your body’s natural defenses. However, most studies have been done in the lab, so it’s not a guaranteed treatment for illness.

Is Elderberry Safe?

Raw elderberries, leaves, and stems are toxic and can cause side effects. They contain cyanide-producing compounds and must be cooked before eating to detoxify these substances. Do not make your own elderberry remedies without consulting experts on how to make them safely.

People who should talk to a healthcare provider before using elderberry include:

• Individuals with autoimmune diseases
• People taking any other medications
• Pregnant or breastfeeding people (due to limited safety research)

For most healthy children and adults, elderberry is considered safe when used in normal amounts and after being cooked. Supplements are commonly taken as syrup, gummies, capsules, or tea.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.