Can You Take Elderberry Every Day Over a Long Period?

What is Elderberry?

The elderberry plant is scientifically called Sambucus nigra, and this plant blooms in Europe, some parts of Asia and North America. Its dark bluish-black berries have been consumed as an anthelmintic and astringent substance for ages, although the probable use of black currant as a source of vitamins, medications, and wines goes back as far as ancient Egypt, Greece, and medieval Europe.

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These sour berries are small grown in bunches and are mostly processed to produce jellies, jams and the popular elderberry wine. However, it is not only the berries that possess said features and can be considered healthy; both the flowers and the leaves of the plant have also been used as medicine.

Potential Benefits of Elderberry

Several clinical trials have pointed toward a possible array of health benefits associated with elderberry consumption. Let's take a closer look at some of these potential advantages:

Boosts Immune System

One of the famous qualities of elderberry extract is its capability to improve immunity and still counts as a go-to remedy in the flu season. Many scientific publications proved that elderberry extract significantly decreases the severity and length of cold and flu symptoms.

For example, the study that related to the use of elderberry extract proved that it helped in significantly shortening the symptoms of flu as compared to a placebo group.

Watch this video by Dr. Jen Caudle, a Board-Certified Family Physician, as she explains if elderberry supports immunity and its health benefits.

High in Antioxidants

This fruit contains a rich number of antioxidants, among which one can distinguish flavonoids in the form of anthocyanins. These compounds are important because they assist in removing free radicals from the body.

Free radicals are highly reactive particles, which, through oxidation can lead to severe damage to the cells and put one at risk of developing chronic diseases such as cancer, heart disease, and diabetes.

Anti-Inflammatory Properties

If Elderberry is consumed it can reduce inflammation and studies have also highlighted that Elderberries are a good source of antioxidants. Different research has shown that elderberry has an effect of lowering some inflammation markers in the body.

As such, it can be stated that while taking elderberry, one feels less of the symptoms of inflammation such as in arthritis, thus promoting the natural ways of helping with inflammation thus helping with heart illness, autoimmune diseases as well as muscles and joint pains.

Heart Health

It is also noted that elderberry is of value to strengthen the cardiovascular system. Elderberry has the highest amount of anthocyanidins demonstrating that it has the potential to help in the enhancement of heart health. First of all, it is effective in reducing cholesterol levels, which plays an important role in avoiding plaque formation in the arteries and the occurrence of heart diseases.

Second, elderberry has been detected to stimulate endothelial function. Endothelial is a one-cell layer of tissue and is a vital component of the blood vessels’ walls and heart; it plays a crucial role in the blood vessels’ health and regulation of blood circulation.

Supports Respiratory Health

Respiratory health is also on the list of Elderberry health benefits. Bronchitis and sinusitis are some of the respiratory infections whose symptoms have been proven to be relieved by taking this remedy. The dynamic contribution of elderberry’s antiviral potential and anti-inflammatory effect is observed here.

Studies have proved that elderberry shortens the duration of the above respiratory diseases and decreases their severity manifest in symptoms.

How Much Elderberry Per Day Should Be Taken?

The dosage can also depend on the forms of elderberry, such as capsules, gummies, syrups, or teas. Regarding elderberry supplements, the dose is usually 300-500mg extracted once or twice daily.

As “The Botanical Institute” suggests elderberry dosing mostly depends on the form used. For syrup, adults can take 2 teaspoons up to 4 times daily, while children take 1 teaspoon. For expressed juice, it's 1 glass twice daily.

Elderberry tea can be consumed several times a day based on age. However, for slight variations, it is advisable to go with the instructions on the product label or even a health professional.

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When to Take Elderberry?

Now, let's tackle the million-dollar question: is elderberry safe to be consumed on a daily basis or is it only meant to be consumed during certain occasions?

The topic of daily elderberry use is met with mixed opinions. Some believe that the antioxidants in elderberries may provide ongoing immune support, particularly during times of stress or when fighting illness.

However, most experts recommend taking breaks after several months of use to avoid potential risks associated with prolonged consumption.

There are also some health concerns, for instance, long-term daily use, or high doses, for which there is not enough data on the impacts to the human body.

Finally, it is up to an individual whether to take elderberry daily or just occasionally, and it depends on whether it is beneficial for one’s health, and what one’s doctor said.

Elderberry Side Effects & Safety Considerations

Raw Elderberries Aren't Safe to Eat

Raw elderberries may look harmless, but they contain naturally occurring compounds that can be toxic if ingested. They contain cyanogenic glycosides, which release cyanide when broken down.

Eating them straight from the bush can cause nausea, vomiting, or more serious digestive issues. To safely enjoy elderberries and their health benefits, it's essential that the berries be thoroughly cooked or processed first—this removes harmful substances and makes them gentle on your system.

Side Effects of Too Much Elderberry

Elderberry supplements are safe in moderation, but overindulging can cause issues. Eating too many raw elderberries—or parts of the plant like bark, leaves, or seeds—can upset your digestive system.

• Tummy Trouble: Too much elderberry can cause nausea, upset stomach, vomiting, or diarrhea.
• Toxicity Concerns: Some parts of the plant contain substances that can be toxic in excess, causing food poisoning-like symptoms.
• Laxative Effects: Elderberry’s natural laxative and diuretic properties can lead to frequent restroom trips if consumed in large amounts.

Who Should Avoid Elderberry or Check with a Doctor First?

Elderberry is known for its wellness benefits, but it’s not for everyone. Certain groups should avoid it or check with a healthcare professional first:

• Individuals with plant allergies
• Pregnant Women and lactating mothers.
• People with sensitive digestive systems.

When in doubt, a quick chat with your doctor never hurts—especially if you're considering a new wellness supplement like elderberry.

The Elderberry also interacts with certain drugs, including immunosuppressive, chemotherapeutic, or diuretic drugs. If the person is already on prescription medication, then it becomes essential to discuss the possibility of Elderberry interacting with the medicine that the person is already using.

Angel Planells, MS, RDN, a Seattle-based registered dietitian nutritionist, notes the antioxidant benefits of elderberry. Regarding consumption, he states,

"Yes, it's generally safe to eat elderberries daily when consumed in moderation and in their processed forms (like syrups or supplements). However, it's always best to consult your doctor before starting any new supplement, especially if you have underlying health conditions."

Is Elderberry Good for Long-Term Use?

While elderberry is generally considered safe for short-term use, the long-term safety and effectiveness are not fully established. It's possible that elderberry extract is safe when taken for up to 12 weeks, but more research is needed to determine its long-term safety.

A study published in Molecular Nutrition & Food Research, looked at long-term use of black sambucus elderberry extract in mice. It found that elderberry improved “good” cholesterol function and reduced liver inflammation, which is good for heart health. However, it also increased some cholesterol levels, which could be a concern.

So, elderberry may be beneficial for long-term use, but should be used with caution, and more research in humans is needed.

Elderberry Supplements vs. Natural Source

Besides fresh elderberries or natural products like cooked fruits, juices, and teas, you can also choose supplements. Each has pros and cons to consider:

• Concentration: Elderberry supplements provide a consistent, concentrated dose of elderberry extract, while natural sources vary in potency based on ripeness and processing.
• Convenience: Supplements are easy to take on-the-go, whereas natural elderberries need preparation and aren’t as portable.
• Holistic Benefits: Natural forms offer a broader range of nutrients beyond just the extract found in supplements.
• Taste: Supplements can taste bitter, while cooked elderberries and syrups are often more palatable.
• Cost: Supplements vary in price by brand and quality, while fresh elderberries (in season) may be more affordable.

Though elderberry is generally safe, it’s best to consult a healthcare professional, especially if you have health conditions or take medications. A doctor or naturopath can guide you on safety, dosage, duration, and alternatives to avoid risks or interactions.

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