Introduction
Elderberry, or Sambucus nigra, is a plant traditionally used for medicinal purposes for centuries. The plant is known for its high antioxidant content and is believed to have various health benefits. Elderberry has recently gained attention as a dietary supplement due to its potential to enhance immune function, reduce inflammation, and improve cardiovascular health (1). This article will review the health benefits of elderberry, supported by scientific research.
Boosts Immune Function
Elderberry is well-known for its ability to enhance immune function. A randomized, double-blind, placebo-controlled study conducted in 2019 showed that elderberry supplementation reduced the duration and severity of cold and flu symptoms (2). The study demonstrated that individuals taking elderberry experienced a significant reduction in the duration of their illness by 2.4 days compared to the placebo group. Another study conducted in 2017 also found that elderberry supplementation enhanced the production of cytokines, which are essential for immune function (3). The study showed that elderberry increased interferon-gamma production, which plays a crucial role in the body's immune response to viral infections.
Reduces Inflammation
Elderberry has also been shown to have anti-inflammatory properties, which can reduce the risk of chronic diseases. A study published in the Journal of Functional Foods in 2018 showed that elderberry supplementation reduced the levels of pro-inflammatory cytokines in overweight and obese individuals (4). The study demonstrated that elderberry reduced the levels of interleukin-6 and tumor necrosis factor-alpha, which are associated with chronic inflammation.
Improves Cardiovascular Health
Elderberry has also been shown to have potential benefits for cardiovascular health. A study published in the Journal of Nutrition in 2016 found that elderberry improved endothelial function in overweight and obese individuals (5). Endothelial function is critical for cardiovascular health as it controls the constriction and relaxation of blood vessels. The study showed that elderberry improved endothelial function by increasing nitric oxide production, which promotes vasodilation and increases blood flow.
Conclusion
Elderberry is a potent natural supplement that offers numerous health benefits. Scientific studies have demonstrated its ability to boost immune function, reduce inflammation, and improve cardiovascular health. Elderberry is readily available in the form of dietary supplements, making it easy to incorporate into a daily routine. However, it is important to note that while elderberry is generally safe, individuals with certain health conditions, such as autoimmune disorders or elderberry allergies, should avoid it. As with any supplement, it is best to consult a healthcare professional before incorporating it into a wellness routine.
Resources:
- Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation and Upper Respiratory Tract Infections: A Systematic Review and Meta-Analysis. Evidence-Based Complementary and Alternative Medicine. 2020;2020:1-13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161999/
- Tiralongo E, Wee S, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016;8(4):182. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
- Roschek Jr. B, Fink RC, McMichael MD, Li D, Alberte RS. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009;70(10):1255-1261. https://www.sciencedirect.com/science/article/abs/pii/S0031942209002062
- Crichton GE, Murphy KJ, Bryan J. Inflammation, cognitive function, and nutrition in the elderly. Journal of Functional Foods. 2018;40:634-643. https://www.sciencedirect.com/science/article/abs/pii/S1756464617305602
- Dower JI, Geleijnse JM, Gijsbers L, et al. Supplementation of the diet with black currant anthocyanins enhances endothelial function and reduces arterial stiffness in men with hypercholesterolemia. The Journal of nutrition. 2015;145(4):742-748. https://academic.oup.com/jn/article/145/4/742/4616883