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17
11, 2025
Does Elderberry Boost Your Immune System? Doctors Explain
Elderberry supplements and syrups pop up all over the place during cold and flu season, making it feel like everyone else knows something you don’t. But is elderberry full of the immune-boosting health benefits people across social media report?
Elderberry has been used to support immune systems for centuries, and something is driving this trend. It shows up in everything from children’s medications to capsules, but doctors say this is not a slam dunk for immune health.
To be fair, there is some data to suggest that elderberry may help support immune health—it’s just not robust. “Non-rigorous studies have driven the use of elderberry as a common cold treatment given that they contain certain vitamins and antioxidants,” says Amesh A. Adalja, M.D., a senior scholar at the Johns Hopkins Center for Health Security.
Also, elderberry supplements are largely well-tolerated and safe, making them something most people don’t mind trying, says Jamie Alan, Ph.D., associate professor of pharmacology and toxicology at Michigan State University.
Meet the experts: Amesh A. Adalja, M.D., is a senior scholar at the Johns Hopkins Center for Health Security; Thomas Russo, M.D., is a professor and chief of infectious diseases at the University at Buffalo in New York; Jamie Alan, Ph.D., is an associate professor of pharmacology and toxicology at Michigan State University; Scott Keatley, R.D., is co-founder of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., C.D.N., is author of The Little Book of Game-Changers; Sonya Angelone, Ph.D., R.D.N., is a nutritionist and registered dietitian based in San Francisco
But doctors and a dietitian want you to keep a few things in mind before adding that elderberry supplement to your cart. Here’s what to know.
What is elderberry?
Elderberry is a small berry that grows on the elder tree, which is actually a bush, says Scott Keatley, R.D., co-founder of Keatley Medical Nutrition Therapy. “It’s grown mostly in Europe,” he says.
The ripe, cooked berries are added to syrups, teas, and jams, Keatley says. “They are often accompanied by sugar because they have a flavor most people do not enjoy,” he says. Keatley also flags this important caveat: “When consumed unripe, they are toxic.”
Elderberry has been used medicinally for hundreds of years for immune support, says Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers. “It’s rich in antioxidants like vitamin C and anthocyanins,” she says.
While elderberry can be consumed cooked, “you mostly find it in supplement form, such as syrups, gummies, or capsules,” Cording says.
Keep in mind, though, that elderberry supplements are not regulated by the U.S. Food and Drug Administration. With that, it’s hard to know if you’re actually getting elderberry and at what dose in any given supplement.
Elderberry benefits
Most of the supposed benefits of elderberries focus on immune health, but there’s no strong scientific evidence to support these claims.
“There is some evidence that elderberry can decrease immune-signaling molecules in our body and may shorten the duration or lessen the symptoms of the common cold and/or flu,” says Jamie Alan, Ph.D., an associate professor of pharmacology and toxicology at Michigan State University. “However, there are no studies that clearly link elderberry use to improved clinical outcomes.”
Thomas Russo, M.D., a professor and chief of infectious diseases at the University at Buffalo in New York, agrees. “The highest quality studies did not demonstrate benefit for viral respiratory infections,” he says. “Larger, high-quality trials are needed to resolve whether there is a benefit or not.”
Just a few examples of those studies to keep in mind. Two older studies on 60 patients published in the Journal of International Medical Research in 2004 determined that elderberry extract supplements shortened the duration of the flu by up to four days compared to people aged 18 and up who took a placebo. But that study was small, making it hard to draw too many conclusions.
Keep in mind, too, that another small study of 87 patients aged 5 and up found that children who tested positive for the flu and took 15 milliliters of elderberry extract twice a day for five days did not show shorter recovery times than children who took the placebo. That study also found that kids who took elderberry needed an extra two days for their symptoms to improve compared to a placebo. As a result, the researchers concluded that there was “no evidence” that elderberry helped with flu severity or how long it lasted.
Ultimately, “it’s unclear whether elderberry has an immune-boosting effect that is clinically significant,” Dr. Adalja says.
Elderberry side effects
There are a few things to keep in mind when it comes to potential side effects. “Only ripe, dark berries are safe to eat when properly cooked,” says Sonya Angelone, Ph.D., R.D.N., a nutritionist and registered dietitian based in San Francisco. “It is best not to eat green or underripe red berries since they may cause nausea, vomiting, or diarrhea.”
But elderberry, even in its cooked form, has potential drug interactions, although Dr. Adalja says these are “mostly minor.”
“If you are taking immunosuppressants, then I would recommend having a discussion with your healthcare provider,” Alan says. “Also, if you are diagnosed with diabetes, elderberry may lower blood sugar, so I would also recommend talking to your healthcare provider.” (But this does not mean it could be used to replace any medications you’re already on for blood glucose management.) Those are the two Alan says she’s most concerned about.
The bottom line
Overall, doctors and dietitians recommend taking a pass on elderberry supplements. “There is no strong evidence that these supplements improve clinical outcomes,” Alan says. “I would recommend saving your money.”
