Does Elderberry Really Work for Colds?

The common cold and influenza (the flu) are respiratory illnesses caused by different viruses. Though both illnesses have similar symptoms, the flu is often more severe and can lead to numerous health complications.

Adults in the United States usually have 2-3 colds a year, while children have more. Each year, 5-20% of people in the U.S. come down with the flu. Common colds and the flu both peak during fall and winter.

Natural supplements such as elderberry are popular during the cold and flu season. Elderberry is believed to help relieve and potentially prevent symptoms caused by the common cold or the flu. But does elderberry truly help with cold and flu symptoms?

Elderberry (Sambucus nigra) is a dark purple berry found on the European or Black elder tree. The berry naturally grows in Europe, North America, North Africa, and Western Asia. The tree also contains elderflowers, where the berries are found in bunches.

In folk medicine, elderberry has been used to treat colds and flu. The berry has also been used to help remove fluid from the body (a diuretic) and to help people have a bowel movement (laxative).

Elderberry is popularly promoted as a supplement to treat and prevent cold and flu symptoms. It is also thought to have anti-inflammatory properties and potentially help lower cholesterol, heart disease, and cancer risk. However, there has not been enough information to prove these claims.

Elderberry does not cure a viral illness, but a few small studies have evaluated whether elderberry can affect cold and flu symptoms in other ways. The most common effects evaluated are how long someone has symptoms (duration) and the severity of symptoms experienced.

Many elderberry studies have been small and do not compare elderberry to other cold and flu symptom treatment options. More research is needed to understand the potential benefits of elderberry in viral illnesses.

May Shorten the Duration of Cold and Flu Symptoms

Elderberry may help shorten the duration of symptoms associated with the common cold or flu. The product must be taken within the first 48 hours of symptoms for maximum effect.

One study evaluated elderberry’s effects on people traveling overseas on an economy-class flight. Half of the participants took 600-900 milligrams of elderberry before, during, and after travel, while the other half received no drug treatment (a placebo). Researchers concluded that elderberry potentially prevented and reduced the duration and severity of cold symptoms:

• More cold symptoms were reported in the placebo group after the flight.
• Those who reported cold-like symptoms but took elderberry had symptoms for about four days, compared to seven days for the placebo group.
• Those who received elderberry also reported fewer symptoms than those who did not receive medication.

Though this study suggests that elderberry may help shorten and prevent viral illness, half of the participants reported taking other medications that could have prevented or treated their symptoms.

In one small study, researchers evaluated the effects of elderberry in adults and children 5 years and older who had tested positive for influenza. They found that elderberry did not shorten the duration of flu-like symptoms for children or adults.

The data on elderberry’s effect on cold symptom duration is conflicting. More research is needed to understand how useful the supplement is in shortening the duration of cold and flu-like symptoms.

May Reduce the Severity of Cold and Flu Symptoms

Some researchers have found that elderberry may reduce the severity of symptoms for people with a viral illness.

A review of studies about elderberry’s effect on respiratory viral infection symptoms found that when taken within the first 48 hours of symptoms, elderberry may improve the following:

• Fever
• Headache
• Congestion
• Nasal mucus and drainage

Elderberry did not appear to improve cough symptoms or reduce the need for other medications to treat the respiratory infection.

More quality and robust research is needed to understand whether elderberry can improve cold and flu-like symptoms.

It is not yet understood if elderberry can prevent colds. Some studies have found that taking elderberry may help prevent illness, but few well-designed studies have evaluated this question.

Researchers have also considered whether elderberry can help prevent infections caused by SARS-COV-2 or COVID-19. Elderberry is not currently recommended to prevent or treat symptoms related to SARS-COV-2 or COVID-19. More research is needed to understand how the berry may affect this virus.

Elderberry supplements are available in numerous forms, including liquids, capsules, lozenges, teas, and gummies. The berries can also be consumed as a fruit, but they must be cooked thoroughly to remove a poisonous substance from the plant.

There is no standard recommended dose for elderberry. Many studies using elderberry fruit extract have used about 500 milligrams daily for up to six months. Higher doses have also been used and reported.

Elderberry extracted from ripe fruit is considered safe, with no major side effects.

Certain parts of the elder tree, as well as raw or unripe elderberries, can be poisonous. These parts contain cyanide-producing substances, which can cause nausea, vomiting, and diarrhea. You should cook the plant and berries thoroughly to eliminate the poisonous substances when consuming the plant or fruit.

Most well-made commercial elderberry products should not contain raw or unripe elderberries. When buying a supplement, make sure the product has been independently tested.

The U.S. Food and Drug Administration (FDA) does not regulate supplements. Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, United States Pharmacopeia (USP), or ConsumerLab.

There is no information available on the safety of elderberry in people who are pregnant or lactating. If you are pregnant or lactating, talk with your healthcare provider before taking elderberry.

Most common cold symptoms do not require treatment and should improve on their own. Ways to help relieve cold and flu-like symptoms include the following:

• Take over-the-counter (OTC) pain relievers and fever reducers
• Get plenty of rest
• Stay well hydrated
• Use a humidifier or cool mist vaporizer
• Breath in steam from a bowl of hot water or the shower

A healthcare provider can prescribe medications if you have been diagnosed with influenza. These medications do not treat the infection, but they may shorten the duration of symptoms and prevent further complications.

If you hope to prevent cold and flu symptoms, you can also consider the following:

• Get your flu shot every year and stay up to date with other immunizations
• Get plenty of rest
• Stay well hydrated
• Avoid close contact with people who may be sick
• Wash your hands often and practice good hygiene

The common cold and flu are respiratory illnesses caused by different viruses. Though they have similar symptoms, the flu is often more severe and can lead to numerous health complications.

Natural supplements such as elderberry are popular during cold and flu season. Elderberry is believed to help relieve and potentially prevent symptoms caused by the common cold or flu. However, data is limited on whether the supplement meets these claims.

Talk with your healthcare provider if you are interested in taking elderberry.