Everything You Need to Know About Black Elderberry

Disclaimers: This is not a sponsored post. I have in no way been influenced or paid to endorse these products.

I am not a medical professional. Talk to your doctor before attempting any treatments that may affect your health.

What is Black Elderberry?

Sambucus nigra, otherwise known as black elderberry, is a plant native to Europe, Northern Africa and parts of Asia. It produces small, dark berries which contain high concentrations of the flavonoid group of antioxidants called anthocyanins, which are known to have immune boosting effects. It’s these natural antioxidants that give the black elderberry its purple pigment. The antioxidants in black elderberry are much more powerful than other berries such as blackcurrant, gooseberry, cranberry, blueberry and redcurrant.

What are the Health Benefits of Black Elderberry?

Elderberries are packed with nutrients including minerals like iron, potassium, phosphorus, and copper; vitamins, such as vitamin A, B, and C; as well as proteins and dietary fibre. Black elderberry extract has traditionally been used to ease cold and flu symptoms, sinus problems, fevers, and muscle pain. These traditional uses are now supported by modern research which has demonstrated that black elderberry can significantly reduce the symptoms and duration of infections such as cold, influenza and H1N1¹ ².

So, how does black elderberry boost our immune system? Research has shown black elderberry to excel in these three key areas:

1. It can increase and regulate our bodies production of cytokines³. When we have a virus, cytokines tell our immune system about the infection and also where it’s located, so it can target its attack.
2. It contains a variety of antioxidant flavonoids which help to fend off pathogens and allergens⁴. In addition, black elderberry’s anti-inflammatory and antioxidant properties will help clear up sinus infections.
3. It can block infection by actually inhibiting the viral infection, effectively stopping it in its tracks⁵.

How Should Black Elderberry Be Taken to Both Prevent and Treat Cold and Flu?

To maintain good health, it’s recommended to take 2tsp/10ml of black elderberry extract per day. When you feel the onset of cold or flu, then increase the dosage to the maximum ‘winter dose’ of 2tsp/10ml four times a day. In order to gain maximum cold and flu fighting benefits, it is really important that you begin taking it within the first 48 hours of the onset of symptoms. It’s important to note that the research demonstrating the effectiveness of black elderberry have used this maximum dosage.

As the syrup is quite expensive, and I generally maintain good health, I only start taking black elderberry if I feel any kind of onset of illness. When that happens, I immediately start taking the recommended maximum dose of 2tsp/10ml four times a day. However, those prone to cold and flu should consider taking the ‘daily recommended dose’, then increase to the ‘winter dose’ when feeling the onset of illness.

Black Elderberry Products

You can take black elderberry as a:

• syrup
• capsules
• pastilles
• effervescent tablets
• Gummies which are popular with kids.

I’ve only tried the syrup version, which I like because you can take it by the spoonful, as a brew or infused in water. However, if you are travelling, the non-liquid products would be easier to transport the non-liquid products.

 Tip

When shopping for black elderberry products, check to ensure that it is the species Sambucus nigra, as this is the variety that’s been used in the research.

Natures Answer Sambucus Versus Sambucol Original

The two most popular black elderberry products are Natures Answer Sambucus and Sambucol Original. I’ve tried them both, so thought I would share my experience with you, and what I’ve learnt about these products to help you make your decision.

Conclusion

Personally, I prefer Sambucol because it has a higher concentration per serving, lower sugar content and sweetness. I also found the bottle to be less messy. In addition, in the UK it seems to be much cheaper than Sambucus.

Considering there are only 20 servings in each 120ml bottle, both products are very expensive, especially if you are taking it daily. As I stated earlier, my health is generally good, so I only take it if I feel the onset of symptoms. To keep costs down I buy mine from Amazon sellers which offer competitive prices. For some reason Sambucol is cheaper in the UK and Sambucus is cheaper in the USA. Both products are very similar, and although I prefer the Sambucol, if you can’t buy it for a reasonable price, then go for the Sambucus.

Make Your Own Black Elderberry Liquid

Since most of the berries in the genus Sambucus are toxic, you should only buy them from a reputable source. You should also cook them before consuming and don’t consume any other part of the plant including the branches, leaves, and twigs, as they contain trace elements of the poison cyanide.

Use the directions in the video to make your own black elderberry liquid.

References

¹Z Zakay-Rones, E Thom, T Wollan, J Wadstein. Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections. The Journal of International Medical Research, 2004; 32: 132 – 140

²Evelin Tiralongo, Shirley S. Wee, and Rodney A. Lea. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016 Apr; 8(4): 182. Published online 2016 Mar 24. doi:  10.3390/nu8040182 PMCID: PMC4848651

³Barak V1, Halperin T, Kalickman I. The effect of Sambucol, a black elderberry-based, natural product, on the production of human cytokines: I. Inflammatory cytokines. Eur Cytokine Netw. 2001 Apr-Jun;12(2):290-6.

⁴Youdim KA1, Martin A, Joseph JA. Incorporation of the elderberry anthocyanins by endothelial cells increases protection against oxidative stress. Free Radic Biol Med. 2000 Jul 1;29(1):51-60.

⁵Zakay-Rones Z, Varsano N, Zlotnik M, Manor O, Regev L, Schlesinger M, Mumcuoglu M. Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama. J Altern Complement Med. 1995 Winter; 1(4):361-9.