Elderberry

Also known as: Sambucus nigra, black elderberry, Sambucol

Grade B — Moderate Evidenceherbimmuneantiviral

Recommended Dosage

15–60 mL syrup

During illness: divided doses throughout day for 5-7 days. Prevention: once-twice daily.

Antiviral berry extract that reduces cold duration by ~2 days and flu by ~4 days. Use standardized syrup, never raw berries.

🛡️Immunity
Last reviewed: 2026-03-09

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

ImmunosuppressantsModerate

Stimulates immune system; may counteract immunosuppression; avoid in transplant patients

⚠️ Important Notes

  • Raw elderberries and plant parts are TOXIC (sambunigrin)
  • Only use prepared extracts
  • Avoid in severe hyperinflammatory illness (cytokine storm concern)

Clinical Evidence (3 studies)

Elderberry reduced cold duration in air travelers

Tiralongo E et al. (2016) — Nutrients

Reduced cold duration and severity in air travelers; RCT (n=312)

View on PubMed

Elderberry for cold in college students

Hawkins J et al. (2019) — Complement Med Res

2-day reduction in duration vs placebo; RCT

View on PubMed

Elderberry vs placebo in influenza

Zakay-Rones Z et al. (2004) — J Int Med Res

4-day shorter illness; RCT

View on PubMed

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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