As flu season grips the country, elderberry supplements have become a go-to remedy for many seeking relief from runny noses and sore throats. Americans collectively suffer about 1 billion cases of colds each year, and the search for a quick cure is nothing new.
Recent debates among medical experts highlight that although elderberries are renowned for their antiviral and immune system-boosting properties, their effectiveness in fighting respiratory illnesses remains uncertain.
The rise of elderberry supplements
Elderberry has been used in traditional medicine for centuries. Today, its appeal is backed by claims of immune system support, which is driving the market for elderberry products. According to the Nutrition Business Journalconsumers spent approximately $175 million last year on elderberry pills, syrups and powders. These products are marketed to shorten the duration of colds and flu and ease symptoms, but scientific support for these claims is inconsistent.
Small studies, some funded by the supplement industry, suggest that elderberry could reduce the severity and duration of flu symptoms.
For example, one study found that elderberry users experienced relief from the flu four days earlier than those taking a placebo. Another study found that international travelers using elderberry before and during flights recovered more quickly from colds. Yet critics say the limited scale and potential bias of these studies leaves room for doubt.
Skepticism in the medical community
Michael Macknin, professor emeritus at the Cleveland Clinic Lerner College of Medicineinitially believed in the potential of elderberry. The results surprised him. He found no evidence that elderberry helped adults or children with flu in emergency rooms. Discouraged, Macknin advised his patients against spending money on elderberry products until more research was available.
The statements of Food and Drug Administration (FDA) and the National Institutes of Health (NIH) reinforce this skepticism. Elderberry supplements often claim “support immune health“, but these claims have not been validated by the FDA. Without rigorous testing, such claims remain speculative.
Understanding the Science of Elderberry
Elderberries are rich in antioxidantsincluding anthocyanins, which are believed to contribute to health benefits like reduced inflammation And lower blood pressure. Laboratory studies indicate antiviral properties in elderberries, but translating laboratory results into actual effectiveness is complex.
As Dr. Matthew Badgett of the Cleveland Clinic explains: “Something that works in a petri dish, for a lot of reasons, doesn’t always work in the human body.” Further studies are needed to confirm the role of elderberry in the treatment of respiratory diseases.
One such trial, led by Jessie Hawkins of the Nutraceuticals Research Institute, is underway. Hundreds of participants are monitored more than 90 days to evaluate the effectiveness of elderberry during cold and flu season.
Safety Concerns and Dosing Challenges
For those considering elderberry, safety and dosage are important concerns. Cooked elderberries are safe to eat, but raw elderberries, stems and leaves contain cyanide-producing substances that can cause nausea and vomiting. Fortunately, these risks are mitigated in most commercial products.
However, inconsistencies in supplement labeling make things difficult for consumers. Jessie Hawkins notes that many elderberry products fail to standardize or disclose their actual elderberry content, making it difficult to determine effective dosages. This lack of regulation raises concerns about the reliability and effectiveness of the products.
Building a resilient immune system
While the benefits of elderberry are debated, health experts emphasize proven methods of supporting the immune system. Dr. Kori Flower of the University of North Carolina suggests focusing on the fundamentals:
- A diet rich in nutrients,
- Regular exercise,
- Sufficient sleep,
- Good hygiene.
“When it comes to preventing infections like colds and flu, there is no substitute for hand washing and vaccinations,” Flower emphasizes. She advises parents to prioritize these strategies over unproven supplements for their children.
Is it worth a try or is it a waste of time?
Elderberry remains a popular choice for those seeking natural remedies, but the scientific community urges caution. Although small studies suggest potential benefits, these results are neither conclusive nor universally endorsed. Consumers are advised to approach elderberry supplements with a critical eyeconsidering their safety and potential benefits as well as alternative methods of immune support.
Elderberry is a promising addition to the arsenal of cold and flu remedies, but it should not replace evidence-based practices such as vaccination and good hygiene. As larger studies emerge, true effectiveness of elderberry supplements can finally be clarified. Until then, experts point out that staying healthy often depends on the essentials: good habits, a balanced diet and reliable medical care.
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