Is it Okay to Take Elderberry Daily?

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    Elderberry boasts a range of health benefits. So, can you take it every day? We look at what the science says.

    Elderry is becoming increasingly popular these days – and for good reason. You’ve probably seen elderberry products on trips to the grocery store or pharmacy, and maybe you’ve wondered what all the fuss is about. They’re not only tasty, but they are chock full of antioxidants.

    With all these elderberry products available, maybe you’re wondering if elderberry can become part of your daily routine. If you want to take some elderberry to boost your immune system, can you take it every day? In this article, we’ll answer that question for you and more! Let’s take a closer look at what exactly elderberry is and how it might benefit you.

    What is elderberry?

    Elderberry, also known as Sambucus nigra, is a berry that grows in Europe, Asia, and North America. It’s packed with antioxidants and can promote immune function. It comes from elder trees and can be found in several different colors: red, blue, black, and more. Black is the most common, and is often used to make tasty james, syrup, juice, and even wine.

    Elderberry has been used for its numerous health benefits for a long time, with elderberry references found in the writings of Hippocrates, circa 470-410 BCE. In other words, elderberry certainly has the weight of history on its side. But what about modern clinical trials?

    To date, there have only been limited clinical trials to evaluate the health benefits of elderberry. That said, elderberry has long been used to boost immune function. Elderberry is also widely used for culinary purposes, including to make tasty jams, syrup, juice, and even wine.

    Health benefits of elderberry

    Elderberry has been used for centuries for its purported health benefits. Now the studies are starting to catch up on what people have long suspected! Current research suggests that elderberry can support immune function, combat oxidative stress, and even support cardiovascular health.

    Consider this study of air travelers. We all know that air travel can sometimes be stressful. This study tried to determine whether elderberry supplementation could help maintain optimal immune function among air travelers. In this study, 312 airline passengers who had to travel for more than 7 hours were given either a placebo or 900 mg of an elderberry supplement. Those who took the supplement experienced significantly better health outcomes than those who took the placebo. Elderberry was found to support physical (especially respiratory) and mental health. That said, more research is certainly warranted to further establish elderberry’s health benefits.

    Another study took a look at the effects of elderberry’s antioxidant properties, in particular, evaluating subjects who consumed foods containing elderberry. First of all, the study found that elderberry’s antioxidant properties can help combat oxidative stress, thus confirming what many have long suspected. On the topic of cardiovascular health, this animal study found that elderberry extract promotes cardiovascular health in mice however more human research is needed.

    Moreover, the study found that elderberry can promote cytokine production, which in turn helps the immune system function at an optimal level. Analysis of elderberry (when consumed as a fruit) has shown that it’s a good source of proteins, vitamins, antioxidants, and minerals. If you’re adding elderberry to your routine, you really can’t go wrong!

    How to supplement with elderberry

    Elderberry supplements come in a variety of forms – capsules, tea, concentrated syrup, gummies, and so on. Just look at the vitamin section of your local pharmacy and you’ll be sure to see elderberry supplements, extracts, supplements, you name it.

    Care/of offers a top-notch elderberry supplement, one that’s been third-party tested and certified C.L.E.A.N. Our supplement is also gluten-free, vegan-friendly, made with non-GMO ingredients, and contains no unnecessary fillers. When you use our elderberry, you can be confident you’re getting exactly what you’re looking for.

    Before adding any supplement to your routine, however, it’s important to consult a medical professional about the right course for you.

    How much elderberry should you take?

    There’s no standard recommended dietary intake for elderberry. The amount you take will largely depend on how old you are and what you’re using elderberry for. As always, your best bet is to talk to your doctor before adding a new supplement to your routine. Your doctor can also help you determine appropriate dosage. Your dosage will also vary based on what kind you’re using. Are you drinking elderberry syrup? Are you taking gummies?

    Can you take elderberry daily?

    We have good news for you: It’s absolutely okay to take elderberry daily! People do it all the time. After all, elderberry can be a great source of vitamin C, polyphenols, and so much more. And who doesn’t want a little boost to the immune system?

    But we do have a caveat: You should only take elderberry daily as long as you’re using a high quality supplement. You should always be sure you’re getting your supplements from high quality, reputable providers. (Some clear signs that you’re getting a good supplement: The supplement should be certified C.L.E.A.N. and third-party tested, and the supplement shouldn’t have any unnecessary fillers. Care/of supplements always meet all of these criteria!)

    Provided that you’re getting supplements from good sources, you don’t have to worry about taking elderberry daily. If it adds something to your life, go for it. That said, some people will take in short bursts over a concentrated period of time – say, when they’re not feeling 100% and need a boost. Whether you’re taking it every day or only once in a while, the important thing is that you find a routine that works for you.

    Are there any side effects or risks of taking elderberry?

    Most anything can produce side effects from time to time, and that’s certainly true of supplements.

    If you’re eating elderberry fruit before it’s ripe, you might experience digestive problems, including nausea, diarrhea, and vomiting. This can also happen if you’re consuming elderberry in large quantities. That said, processed versions of elderberry rarely result in these side effects.

    Can you take elderberry with medications?

    For the most part, yes. But there are concerns surrounding elderberry use for those who are pregnant or breastfeeding. Don’t go it alone: Talk to your doctor about any medications you’re taking before starting any new supplements, including elderberry.

    Can you take too much elderberry?

    Here’s the thing: Elderberry is like any other high fiber fruit. You overdo it, and you might end up with some digestive discomforts. But you’re unlikely to experience side effects from taking elderberry in supplement form.

    Final takeaways

    Elderberry is a type of berry that boasts a range of health benefits. It’s also a powerful antioxidant that increasingly has scientific research to back it up. Some of these benefits have been known for centuries. People also loved elderberry for its culinary purposes, including to make tasty jams, syrup, juice, and wine.

    Eating the berries themselves before maturation is not recommended, as this can lead to digestive discomfort and other potential problems, including nausea, diarrhea, and vomiting. However, when taken as syrups, teas, capsules, gummies, and so on, elderberry is safe for you – and even more importantly, it can be quite good for you. Some people may prefer elderberry in capsule form, since elderberry has a naturally tangy taste that isn’t everybody’s favorite. Elderberry syrups sometimes mask the tartness with added sugar, so be on the lookout for that.

    Nowadays people use elderberry supplements mainly to boost immune health, but other health benefits have been reported, too. (If you’re interested in immune function specifically, you might want to check out Care/of’s Immunity Support Pack, which includes all the best immune-supporting vitamins we offer!)

    You can absolutely take elderberry daily, and many people do exactly that. Others take it only when they feel their health needs a little boost. The amount you take – and how often you take it – will largely depend on how old you are and what you’re using it for. The important thing is that you find a supplement routine that works for you and supports your particular health needs. Talk to your doctor before adding any new supplements to your routine.

    Care/of’s elderberry supplement promotes healthy immune function and boasts powerful antioxidant properties. Our elderberry is harvested throughout Europe, where a humid climate and magnesium-rich soil help ensure top quality.

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    Dr. Carla Montrond Correia ND, CNS
    Medical Content Manager
    Dr. Montrond-Correia is a licensed naturopathic physician and a certified nutrition specialist (CNS). She holds degrees from University of Bridgeport, Georgetown University, and University of Saint Joseph, and supplemented her education with internships in the health and wellness space. She's focused on research, herbal medicine, nutrigenomics, and integrative and functional medicine. She makes time for exercise, artistic activities, and enjoying delicious food.
    Our Editorial Staff
    Freelance Contributor
    The Care/of Editorial Team is made up of writers, experts, and health enthusiasts, all dedicated to giving you the information you need today. Our team is here to answer your biggest wellness questions, read the studies for you, and introduce you to your new favorite product, staying up to date on the latest research, trends, and science. Each article is written by one of our experts, reviewed both for editorial standards by an editor and medical standards by one of our naturopathic doctors, and updated regularly as new information becomes available.