Elderberry (Sambucus nigra) is a dark purple berry that has been used for centuries for its medicinal properties. It is a rich source of antioxidants, including anthocyanins, which are thought to have antiviral and anti-inflammatory effects. Elderberry has also been shown to boost the immune system and shorten the duration of the common cold and flu.
Benefits of Elderberry for Immune System
There is a growing body of evidence to support the use of elderberry for immune system support. Here are some of the potential benefits:
Boosts immune function: Elderberry has been shown to increase the production of cytokines, which are proteins that play a key role in the immune response.
Reduces inflammation: Elderberry has anti-inflammatory properties that can help to reduce inflammation throughout the body, including in the respiratory tract.
Fights viruses: Elderberry has been shown to be effective against a variety of viruses, including influenza A and B viruses, and the herpes simplex virus.
Shortens the duration of colds and flu: Studies have shown that elderberry can shorten the duration of colds and flu symptoms by up to 4 days.
How Elderberry Works
Elderberry's benefits for the immune system are thought to be due to its high concentration of anthocyanins. Anthocyanins are powerful antioxidants that have been shown to have a number of health benefits, including:
Protecting cells from damage: Anthocyanins can help to protect cells from damage caused by free radicals, which are unstable molecules that can damage DNA and other cellular components.
Reducing inflammation: Anthocyanins have anti-inflammatory properties that can help to reduce inflammation throughout the body.
Boosting immune function: Anthocyanins can help to boost the immune system by increasing the production of cytokines.
Dosage and Safety
Elderberry is generally safe for most people when taken at recommended doses. The recommended dosage for elderberry supplements is 150-300 mg of standardized extract per day. Elderberry can also be consumed in the form of syrup, lozenges, or tea.
Some people may experience mild side effects from taking elderberry, such as stomach upset, nausea, and diarrhea. Elderberry may interact with certain medications, so it is important to talk to your doctor before taking it if you are taking any medications.
Other Ways to Support Immune System
In addition to taking elderberry, there are other things you can do to support your immune system, such as:
Get enough sleep: When you're well-rested, your body is better able to fight off infection.
Eat a healthy diet: A healthy diet that includes plenty of fruits, vegetables, and whole grains can provide your body with the nutrients it needs to function optimally.
Exercise regularly: Exercise has been shown to boost the immune system and reduce the risk of infection.
Manage stress: Stress can weaken the immune system. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
Conclusion
Elderberry is a safe and effective natural remedy for supporting the immune system. It has been shown to boost immune function, reduce inflammation, fight viruses, and shorten the duration of colds and flu. In addition to taking elderberry, there are other things you can do to support your immune system, such as getting enough sleep, eating a healthy diet, exercising regularly, and managing stress.
Additional Information
Elderberry is available in a variety of forms, including capsules, tablets, syrups, lozenges, and tea.
It is important to choose an elderberry supplement that is standardized to contain at least 25% anthocyanins.
Elderberry can be taken year-round to support immune function.
If you are pregnant or breastfeeding, talk to your doctor before taking elderberry.