Elderberry Health Benefits and How to Use Elderberry

From cold and flu treatment to jam, pies and wine, elderberry is an ancient herbal remedy that’s finding new popularity in a variety of forms.

January 06, 2022

By: Gloria Ballard

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Elderberry Through the Ages

Elderberries are the fruit of the shrub Sambucus nigra, native to Europe, southwestern Asia and northern Africa, and S. canadensis, American elder, native to central and eastern North America. Archeological evidence suggests that elderberries (and the trees and flowers that produce them) have been in use since ancient times for medicinal, culinary and household uses, and indigenous populations in North and South America used various parts of the elderberry plant for medicinal purposes to treat a variety of ailments. Read on to learn more about this ancient berry and its usage then and now.

Elderberry As Medicine, Then and Now

The use of Sambucus nigra — European or black elderberry — to treat a variety of ailments goes back to ancient times. More recently, elderberry supplements have been used to treat conditions ranging from headaches and toothaches to sciatica and chronic fatigue syndrome, according to the Cleveland Clinic. Elderberry products are available in forms ranging from syrup, juice and tea to powders, drops, lozenges, gummies and dried, whole berries.

How Elderberries Grow

In spring and early summer, Sambucus produces creamy white, sweetly scented flower clusters that are followed later by small, purplish-black berries. Elderberry is said to have anti-inflammatory, antiseptic and antiviral properties, and studies show that the fruits contain antioxidants and immune-boosting vitamins, like A and C. The plant is a popular botanical used — often in tea or syrup form — to reduce the duration of the common cold.

Low in Calories, High in Nutrients

According to the US Department of Agriculture, one cup of fresh elderberries contains 106 calories, 26.7 grams of carbohydrates and less than 1 gram each of fat and protein. In addition, they are high in Vitamin C (52 mg per cup of fruit, 57 percent of the daily value); high in dietary fiber (10 grams, about 36 percent of daily value) and a good source of antioxidants, according to the National Institutes of Health.

A Note of Caution: Cook Before Consuming

The fresh berries are edible, of course, and drinkable when the juice is extracted or used in teas and beverages. Elderberry is said to provide a boost to the immune system. But a note of caution is in order: "I'd recommend consumers be cautious with the amount of elderberry they consume raw, as it can cause digestive upset due to the lectins it contains," notes Andrea Paul, MD, a medical advisor to Illuminate Labs, a maker of dietary supplements.

Try an Elderberry Syrup

Dr. Paul notes that stomach upsetting lectins are not an issue with cooked elderberries. "These compounds are deactivated by cooking, so this isn't much of an issue with elderberry tea or syrups." Because of the cooking process, the ripe fruit can be used in jellies, jams and pies, and both flowers and fruit are used to make elderberry wine. The berries’ flavor has been described as “earthy” and “tart.”

Learn More: How to Make Immune-Boosting Elderberry Syrup

Working With Sambucus Flowers, Berries + Leaves

All parts of Sambucus are beneficial in a variety of ways, says Leah Larabell, a clinical herbalist and the owner of High Garden Tea. “The flowers are my favorite children’s cold or flu or illness remedy, and it’s an old fever remedy for children, often mixed with peppermint.” She also uses it as a topical poultice for wounds. “It’s a good wash for flaky or itchy skin, and elder flower tea is a lovely hair rinse for dandruff,” she says. Throughout cold and flu season, especially, regular consumption of elderberry may be beneficial. “The berries are rich in anthocyanidins – a really complicated word to mean something to strengthen veins, capillaries and eyes, Larabell says. “I think of elderberry as a preventive, in a tea, a decoction, a syrup or tincture. It’s not the strongest antiviral, but it’s very effective.” The leaves can also be cooked or dried and consumed as teas, decoctions, or in a syrup or tincture, she says.

What the Studies Show About Elderberry

Elderberry has been used in folk medicine to treat colds, and some preliminary research suggests that elderberry may relieve symptoms of flu or other respiratory infections, according to the National Institutes of Health. However, little research has been done on other uses of elderberry. “There’s not enough information to show whether elderberry is helpful for any other health purposes,” NIH studies report. In addition, little is known about whether it’s safe to use elderberry during pregnancy or while breastfeeding, the NIH cautions.

Cooking With Elderberries

Of course, a creative cook can find uses for elderberries in the kitchen. “It’s not a very pretty berry, and it’s kind of sour, but when you cook it, that changes its flavor, says Tammy Algood, author of Sunday Dinner in the South, The Southern Slow Cooker Bible and other Southern-themed cookbooks. “The tartness is still there, but it’s a potent tartness. That’s why it’s so popular in things like chutney. It adds depth to the recipe.” You can find recipes for main dishes, desserts, drinks and more that feature or include elderberries. “Sometimes you see them combined with grapes in a recipe, but I think it’s just lovely by itself in jams and jellies,” Algood says.

Where to Find Fresh Elderberries

Don’t expect to run in to the nearest big grocery to pick up a pint of fresh elderberries. “More than likely, you’ll have a hard time finding the berries,” Algood says. “They’re just too fragile.” You can find fresh berries in the wild, though, in woodlands, along roadsides or in your landscape, if you grow them. They begin to ripen in late summer, and are ready to pick when they reach a full, dark, almost black-purple color. “If you shop for them, you’ll come closer to finding the juice than the berries.” And if you do cook with the berries or the juice, Algood offers this advice: “Wear old clothes or an apron, and use rubber gloves because it will stain your hands. It’s ink-like, and the stains will be there for a while,” she says. “It’s a lot like cooking with purple beets. They can be a mess.”

Grow Your Own Elderberries

In the landscape, Sambucus grows as a fairly large deciduous shrub with bright or darker leaves in moist, well-drained soil in full to partial sun. They open clusters of blooms in early to mid-summer, depending on the region, followed in late summer by the dark, fleshy berries. (The Proven Winners variety called 'Black Lace' is pictured here). They are spreading, suckering shrubs that can grow to 12 feet tall and wide, and they can be effective in summer — when they are in full leaf — as screens or windbreaks in a large landscape. The berries are attractive to cardinals, grosbeaks and other berry-loving bird species, according to the National Audubon Society.

Learn More: Growing Elderberries

Elderberry Can Make Music

The stout, woody stems of Sambucus are sturdy when dried, but the pithy insides can be hollowed out, leaving a wooden tube that can be fashioned into a flute. The shrub’s hard wood also has been used to make combs, spindles and pegs, according to the USDA’s Natural Resource Conservation Service.

Fun Fact: There’s No Sambucus in Sambuca

If you hear the shrub’s botanical name, Sambucus, and think of sambuca, the traditional Italian liqueur, with the assumption that it’s made from elderberries, let go of that notion. Star anise is the primary ingredient that gives this after-dinner digestif its licorice flavor. By some accounts, elderberry can be an ingredient in some brands of sambuca, but only a minor one.

Elderberry Health Benefits and How to Use Elderberry

Related To:

Shop This Look

Elderberry Through the Ages

Elderberry As Medicine, Then and Now

How Elderberries Grow

Low in Calories, High in Nutrients

A Note of Caution: Cook Before Consuming

Try an Elderberry Syrup

Working With Sambucus Flowers, Berries + Leaves

What the Studies Show About Elderberry

Cooking With Elderberries

Where to Find Fresh Elderberries

Grow Your Own Elderberries

Elderberry Can Make Music

Fun Fact: There’s No Sambucus in Sambuca

How to Make Immune-Boosting Elderberry Syrup

How to Grow Blueberries

Holiday Decorating With Winterberries 14 Photos

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