Does Elderberry Protect Against Colds and Flu?

Janelle writes: 

Lately, I've been seeing a lot of news about the immunological benefits of elderberry syrup or extract. Is there any scientific validity to this at all?

As we head into another cold and flu season—all while we're still in the midst of a global pandemic brought on by another highly contagious and deadly respiratory virus—there’s a lot of interest in immune boosting foods and supplements.

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Elderberry is not a new discovery. It’s been used in folk medicine for centuries and elderberry-based supplements have been on the market for decades. But for some reason, I’ve gotten a lot more questions about it recently.

Just because there’s a lot of talk about elderberry, however, doesn’t mean there’s a lot to say about it. In fact, despite its long history as both a medicinal food and supplement, there’s been very limited research.

Elderberry has been used in folk medicine for centuries and elderberry-based supplements have been on the market for decades.

Perhaps the most verifiable claim is that elderberries (like most berries) are a good source of antioxidants. But it’s not clear that increasing our intake of antioxidants (beyond what you’d get from a generally healthy diet) has any positive effect on our health.

The role of antioxidants

Antioxidants, as the name implies, prevent oxidation. Oxidation is the chemical process that causes iron to rust, cut apples to turn brown, and oils to become rancid. In the body, unchecked oxidation can damage cells, membranes, and even DNA. Fortunately, the antioxidants in foods, as well as those manufactured by our own cells, help to prevent oxidative damage.

We need antioxidants to be healthy. But flooding the body with antioxidants doesn’t seem to make us any healthier. In fact, there are some concerns that too many antioxidants may actually have negative effects.

We need antioxidants to be healthy. But flooding the body with antioxidants doesn’t seem to make us any healthier.

RELATED: Can You Get Too Many Antioxidants?

But beyond its antioxidant capacity, elderberry is also said to boost the immune system against respiratory ailments. It’s important to note that there is no research or data on how elderberry might affect infection rates or recovery from COVID-19.  But there is a small amount of research on colds and flu.

Does elderberry protect against colds and flu?

The most recent study was conducted on airline passengers in 2013. This was a...

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