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Herbal / botanical

Elderberry

Sambucus nigra

A dark berry used in syrups and gummies for cold and flu season.

Evidence: Limited / preliminary

NCCIH says preliminary studies suggest elderberry may relieve symptoms of flu, colds or upper respiratory infections, but few studies have evaluated it, and evidence is insufficient for COVID-19 or other uses.

At a glance

Typical studied dose
NCCIH does not specify doses; products vary. Follow the label of a tested product and never use raw berries.

Food sources

Plant sources
Cooked elderberries and commercial extracts. Raw or unripe berries, leaves and stems are poisonous.

Background and testing

This is not an essential nutrient, so there is no deficiency to diagnose.

Who tends to use it
People looking for short-term cold-season support.
How it is tested
No lab test.

Supplement forms

Common forms
Syrups, gummies, capsules, lozenges, teas.
More effective
Products made from cooked or processed elderberry extract from a tested brand.
Less effective
Homemade preparations from raw berries, leaves or stems (cyanide-producing compounds); long-term use for prevention without evidence.

Safety, interactions and halal notes

Safety and interactions
Raw or unripe elderberries and other parts of the tree contain cyanide-producing compounds that cause nausea, vomiting and severe diarrhea. Cooking removes the toxin.
Who should avoid it or ask a clinician first
Pregnant and breastfeeding people (insufficient data) and anyone on medicines, because herb-drug interactions are possible.
Halal note
Plant-based. Check gummy base (gelatin) and syrup ingredients.

Frequently asked questions

Can I eat raw elderberries?

No. Raw or unripe elderberries and other parts of the plant are poisonous and must be cooked.

Sources

  1. Elderberry (NCCIH)

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

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