is upon us, and you may already be taking precautions to protect yourself. It can be as simple as getting a flu shot, washing your hands more frequently, or . If you’re looking for a natural way to support your immune system this cold and flu season, look no further than elderberry.
Here’s why you should consider adding this delicious berry supplement to your winter wellness routine.
What is elderberry?
Elderberry is a purple berry produced by European elderberries. The extract of this fruit is often added to supplements for immunity. This powerful fruit has been used for centuries to fight colds and flu.
There is no standardized dosage for elderberry extract. In adults, the most common dosage is about 1,200 milligrams by mouth, per day. It is not recommended to be taken for more than 12 weeks.
When eaten, the fruit should be ripe and purple. Green elderberries are unripe and can be poisonous.
Health benefits of elderberry
You might be wondering what elderberry is for? Here are three science-backed benefits.
Packed with Vitamin C
Elderberries are rich in. In a cup of berries, there are 52 mg of vitamin C, or 52% of the recommended daily value. Elderberries are also high in fiber. One cup contains 10 grams of fiber, or 36% of the recommended daily value.
Rich in antioxidants
In addition to its nutritional value, elderberry is also rich in antioxidants. Research has shown that elderberry flowers, leaves, and berries can all be antioxidants. In another study comparing groups of berries, elderberries were found to have the highest levels of antioxidants.
Helps relieve flu and cold symptoms
The most important benefit of elderberry, in my opinion, is its immune support. Research has shown that elderberry extract can reduce the severity of flu symptoms. Its antiviral and antimicrobial properties make it a natural cold and flu remedy, but more research is needed to determine if it can prevent the flu.
Are there any side effects of elderberry?
Be aware that unripe elderberries or the bark, leaves, or roots of the plant can cause nausea, diarrhea, and vomiting. If you experience any of these symptoms while taking elderberry extract, stop the supplements and talk to your doctor.
Who shouldn’t take elderberry?
There have not been enough studies to support children taking elderberry extract. It is not recommended for children under five years old, but it is not known if it is safe for children over five years old. Pregnant or breastfeeding women should also avoid elderberry. Finally, if you have an autoimmune disease like lupus or multiple sclerosis, elderberry may increase your symptoms.
You also shouldn’t take elderberry if you’re looking for an alternative to a COVID-19 vaccine. It will not protect against COVID-19.
Where to find elderberry
The advantage of elderberry supplements is that they are readily available. Find bottles of it on Amazon, online pharmacies, or your local grocery store. The extract comes in the form of gum, liquid or syrup. It should be noted that the FDA does not regulate herbal supplements.
At the end of the line
More valid, high-quality evidence and studies are needed to support a full recommendation of this herbal supplement, but the talk around elderberry is generally positive. If you’re looking for extra immune support this cold and flu season, consider taking an elderberry supplement. The purple berry is rich in vitamins, antioxidants and has a long history of reducing the severity of cold and flu symptoms. Personally, I take elderberry every morning, and so far so good.
The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.