27-01-2025
Are elderberries the cure-all solution to flu and weight loss? Myths, risks and health benefits explained
Sounding straight out of Lord of The Rings, elderberries are having a moment right now, in the world of wellness and health at least. These curious berries have been celebrated for their rich antioxidant profile and numerous health benefits. From syrups to teas, they have even been marked as remedies for colds, flu and weight loss. Yet, is it all hype and what's true? While elderberries are undeniably nutrient-rich, there's more to the story than meets the eye.
What makes elderberries special?
Elderberries are packed with a potent mix of vitamins, minerals, and antioxidants, explain physicians.
Here's a snapshot of their key components:
Antioxidants: Elderberries are filled with anthocyanins, the compounds that give them their deep purple hue and help combat oxidative stress.
Vitamin C: A single cup of elderberries contains over half of the recommended daily intake of vitamin C, essential for a healthy immune system.
Dietary fibre: Elderberries are a good source of fibre, which supports digestion and helps maintain gut health.
Flavonoids: These plant compounds have anti-inflammatory properties that may support general wellness.
The claims versus the evidence
Elderberries are often linked to a wide range of health benefits, from improving immunity to aiding in weight loss. However, many of these claims are based on limited or inconclusive evidence.
Two small studies published in the Journal of International Medical Research suggest that elderberry supplements may shorten flu symptoms by four days compared to a placebo. Another study found that international travelers who took elderberry supplements before, during, and after their flights recovered faster and experienced fewer cold symptoms.
Yet, as quoted by the Washington Post, Michael Macknin, a professor emeritus of pediatrics at the Cleveland Clinic Lerner College of Medicine, who was inspired by the results, found that elderberry had no impact on adults and children in the emergency room, who were suffering from flu.
Sharmila Desai, a Dubai-based physician, attempts to untangle the hype from fact saying, 'While elderberry products like syrups are often used as natural remedies for colds and flu, clinical evidence is mixed. Some studies suggest that elderberry extract may reduce the severity and duration of cold symptoms, but these studies are often small and short-term. The results are promising but not strong enough to make definitive recommendations.'
She also adds further: It is true, that elderberries are rich in anthocyanins, the pigments responsible for their deep red, blue, or purple hues. These compounds have been associated with potential health benefits, such as lowering blood pressure and reducing oxidative stress. Additionally, elderberry has demonstrated antiviral properties in laboratory studies. However, while these findings are promising, more robust research is needed to confirm whether these benefits translate beyond controlled lab environments and into real-world applications.
environments and into real-world applications.
Another myth to bust. Elderberries are low in calories and high in fibre, which can support overall health, but there's no concrete evidence linking elderberries to significant weight loss. Any perceived benefits are likely indirect and tied to a balanced diet rather than the berry itself. 'There is no shortcut to weight loss and fitness,' says Desai.
Furthermore, there are claims that it has an impact on cholesterol. A 2013 study published in Phytotherapy Researc h examined the effect of elderberry juice on cholesterol and found no significant changes in cholesterol levels after a 2-week intervention. In contrast, a 2015 study on mice published in BMC Complementary and Alternative Medicine found that elderberries helped reduce cholesterol levels in the liver and aorta but did not impact blood cholesterol.
Elderberries are rich in antioxidants like anthocyanins, which help fight free radicals and reduce oxidative stress—an underlying factor in many chronic diseases. Some studies suggest elderberries could support heart health by reducing fat in the blood, lowering cholesterol, and managing blood pressure. Diets rich in flavonoids, such as those found in elderberries, have been linked to a lower risk of heart disease. Elderberry may also reduce uric acid levels and help regulate blood sugar, but again, the results are mixed. Desai and Mohit Sarna, another Dubai-based physician, agree that while these findings are promising, more robust human studies are needed to confirm elderberry's role in heart disease prevention.
However, elderberries alone won't offer substantial long-term health benefits without other healthy lifestyle choices.
Why elderberries aren't a cure-all
Despite their nutrient density, elderberries cannot be recommended as a treatment for specific health conditions. Here's why:
Lack of comprehensive research: While elderberries show potential in some studies, much of the evidence is either preliminary or based on lab tests that don't always translate to real-world effects.
No magic bullet: Elderberries are a great addition to a healthy diet, but they cannot replace proven medical treatments or lifestyle changes.
Variable quality: The effectiveness of elderberry products can vary widely, depending on factors like preparation, dosage, and additional ingredients, for instance, sugar in syrups.
It's also worth noting that raw elderberries, along with their seeds and leaves, contain compounds that can be toxic, if not properly cooked or processed. Consuming raw elderberries can lead to nausea, vomiting, and diarrhea. Always use commercially prepared products or ensure that elderberries are thoroughly cooked before consumption, explain the physicians.
Elderberries are undoubtedly nutritious, offering antioxidants, vitamins, and fibre that can support overall wellness. However, they are not a substitute for evidence-based treatments or a shortcut to better health. While you can enjoy elderberries as part of a balanced diet, there isn't enough solid evidence to recommend them for any specific health condition, whether it's colds, weight loss, or immune support.
As with any supplement, it's best to approach elderberries with realistic expectations and consult with a healthcare professional before making them a regular part of your routine. Elderberries are a great addition to a healthy lifestyle—but they're not a miracle cure.
