Elderberry (Sambucus nigra)
A dark purple berry traditionally used for colds and flu. Multiple trials show meaningful shortening of flu duration when taken at onset.
Strong for shortening influenza symptom duration (Sambucol trials — 3–4 day reduction). Moderate for common cold and upper respiratory symptoms generally. Effects: starts within days.
Sambucus nigra (black elderberry) is the European elder, used as folk medicine for centuries. Its anthocyanins and flavonoids inhibit viral entry and replication (especially influenza), and modulate immune cytokine production. Best evidence is in influenza — trials show reduction of symptom duration by ~4 days when started within 48 hours of onset (Sambucol RCTs). Also useful for general cold support. Tasty as a syrup — kids tolerate it well.
- Form
- Standardised black elderberry extract or syrup (Sambucol, Sinupret). Lozenges and gummies also common.
- Dose
- Syrup: 15 mL (1 tbsp) 4x daily during acute illness. Capsules: 500–1,000 mg/day. Prevention: half acute dose.
- Timing
- Anytime. Split across the day during acute use.
- Schedule
- Acute: 5–10 days at onset of symptoms. Prevention: daily during peak respiratory season.
- Side effects
- Generally well-tolerated. Raw / unripe elderberries are toxic (cyanogenic glycosides — must be cooked or commercially processed). Mild GI upset.
- Interactions
- Immunosuppressants — opposing. Diuretics — additive mild effect.
- Contraindications
- Active autoimmune disease (relative). On immunosuppressants. Never consume raw / unripe elderberries.
- Lab markers
- Not standard.
- Food sources
- Cooked elderberries in syrups, jams, wines. Never raw.
Pairs with
Vitamin C, zinc, vitamin D, andrographis (immune / antiviral stack).
Where to buy
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