Elderberry Juice: A Health Trend With Limited Evidence

Move aside, apple cider vinegar—elderberry juice is gaining attention in the health world. Traditionally used in folk medicine to treat colds and flu, elderberry, a dark purple berry from the black elder tree, is now being promoted for its potential immune-boosting and weight loss benefits.

Already a top-selling supplement in the United States, elderberry is now in the spotlight due to a new study linking its juice to weight loss factors. Here’s what the research says about elderberry’s purported benefits.

Elderberry’s Potential Benefits  

Elderberry has long been celebrated for its possible health benefits, particularly for immune support. However, recent research suggests it may also play a role in improving the gut microbiome, glucose tolerance, and fat oxidation—key factors that influence weight management.

What Did the Study Find?  

A study published in the journal Nutrients investigated elderberry juice’s potential effects on weight loss. Researchers conducted a small trial involving 18 participants with overweight or obesity. Participants consumed either 355 grams of elderberry juice or a placebo daily for one week, along with pre-packaged meals with set macronutrient ratios (40% carbohydrates, 40% fat, 20% protein). After a three-week break, the participants switched to the opposite treatment for another week.

The findings revealed that elderberry juice improved gut microbiome health, boosted glucose tolerance, and enhanced fat oxidation. Researchers also noted a 24% reduction in blood glucose levels among those who consumed elderberry juice, indicating better sugar processing by their bodies.

Does Elderberry Aid Weight Loss?  

While the study found promising effects on factors related to metabolism, it did not directly measure weight loss or assess its sustainability over a long period. Experts caution against interpreting these results as proof of elderberry’s effectiveness for weight management.

Dr. Mir Ali, medical director of MemorialCare Surgical Weight Loss Center, explained that elderberry juice might be comparable to other weight-loss adjuncts, such as apple cider vinegar. “It could be helpful in some respects, but there’s no way to say that this is going to have a lasting effect,” Ali said. While elderberry’s impact on blood glucose is promising, Ali emphasized that weight loss ultimately depends on overall diet and lifestyle habits, not specific supplements or juices.

Elderberry as a Cold Remedy  

Elderberry has been popularized as a natural remedy for colds and flu. However, experts warn that there is limited scientific evidence supporting its effectiveness.

“A lot of the studies that exist are industry-supported,” said Dr. Thomas Russo, professor and chief of infectious disease at the University at Buffalo. “People are spending a lot of money on an unproven supplement.”

Some small studies point to elderberry’s potential benefits. One found that Elderberry Extract significantly improved flu symptoms within two days compared to six days for the control group. Another study involving international travelers showed reduced cold symptoms and shorter duration among those taking elderberry supplements. However, other research has been less conclusive, such as a trial that found no significant improvement in flu recovery times among children taking Elderberry Extract.

Russo said the lack of rigorous, independent studies makes it difficult to determine elderberry’s true effectiveness for respiratory illnesses. “It’s possible that there could be a benefit, but the research isn’t strong enough to make definitive claims,” he added.

Are Elderberry Supplements Safe?  

While elderberries are safe to eat when cooked, raw or unripe elderberries contain cyanide-producing compounds that can cause nausea, vomiting, and diarrhea. Even high doses of elderberry juice or supplements may trigger uncomfortable side effects, Russo noted.

Additionally, the unregulated U.S. supplement market complicates matters. Consumers cannot always be certain that the products they purchase match the label’s claims or provide the promised benefits. Experts recommend caution when considering elderberry supplements, as their safety and efficacy remain uncertain.

Overall, elderberry juice and supplements may offer potential benefits, but their effectiveness is not yet supported by robust scientific evidence. For those seeking weight loss or cold remedies, experts advise focusing on proven approaches such as healthy diets, regular exercise, and medical interventions backed by research.