The Benefits of Elderberry Supplements

When looking for ways to boost your immunity or improve your overall health and wellness, you heard about elderberry and elderberry supplements. This incredible berry is primarily used to support the immune system and aid with maintaining health. The news and media have put elderberry supplements up on a pedestal as something everyone should be using to improve immunity and prevent sickness. But does it actually work, and if so, what are the benefits?

Let’s dig into the details regarding elderberry supplements, what the benefits are, who should supplement from them, and who should avoid them. Let’s get started!

What is Elderberry?

People have been using elderberry as an immune booster for hundreds of years.

Elderberry is a flowering plant that is native to Europe and North America and is basically used for medicinal purposes. It is derived from the black elder tree, also known as Sambucus Nigra, which is widely known for its bluish-purple berries.

The Health Benefits of Elderberry

Elderberry supplements are found at just about any retailer that sells health and nutrition products — including wholesalers and grocery stores. This supplement is famous for its incredible health benefits. On the other hand, finding actual elderberries at a grocery store may be a little more challenging.

Let’s dig into some of the benefits you can achieve through its use.

1. Elderberry is Packed with Nutrients

A cup of elderberries contains 106 calories, 26.68 grams of carbohydrate, and various other vitamins and minerals. Elderberries are rich in fiber, as a cup contains around 10.8 grams of dietary fiber. As per the Dietary Guidelines for Americans, the recommended amount of daily fiber intake is 34 grams for men and 28 grams for women.

When you look at elderberry, this delicious fruit is slammed with helpful nutrients to keep you healthy and your immune system functioning optimally. Elderberry is high in vitamin A, vitamin C, potassium, fiber, phenolic acids, flavonols, and anthocyanins.

This helps to protect against cardiovascular diseases, prevent constipation, reduce blood pressure, and improve bowel function.

If you aren’t taking in enough fiber during the day, including elderberry supplements to bridge the nutritional gap may be a wise choice.

2. Elderberry Supplements Contain Powerful Antioxidants

Apart from the impressive micronutrient content, elderberries also contain antioxidant properties that are extremely beneficial for your health. They are a great source of flavonoids and phenolic acids. As per a study, elderberry can reduce the production of reactive oxygen species (ROS) by 22% and oxidative DNA damage by 46%.

It’s no secret that antioxidants do our body a world of good. Their main role is to help fight the negative effects of free radicals that can run rampant throughout our body, causing oxidative stress and damaging our healthy cells and even DNA. Elderberry can come to the rescue and thanks to its potent antioxidant properties, can help rid the body of harmful free radicals.

3. Elderberries Support the Immune System

Elderberry may improve white blood cell activity, which is the powerhouse of the immune system. This, in turn, helps boost immunity and fight off sickness. A 2019 meta-analysis found that elderberry supplements can effectively treat upper respiratory symptoms like a cough, cold, flu, nasal congestion, etc.

Studies show that people with low levels of vitamin B6 have poor immune systems. And elderberries are rich in vitamin B6 to help compensate. Also, the presence of vitamin A helps maintain the body’s natural defenses that protect from various infections. Vitamin C also comes into play as it helps produce white blood cells and is an important part of the skin’s defense system.

If you’re worried about getting sick throughout the year or during the colder months, it may make sense to use elderberry supplements to help boost immunity.

4. Elderberry Supports Cardiovascular Health

As per research, a diet rich in flavonoids helps support overall heart health. Also, elderberries are rich in potassium that can aid in regulating blood pressure, as it helps the blood vessels relax.

The presence of anthocyanins from elderberry helps to protect blood vessels from oxidative stress. This helps to protect the cells from inflammatory stress, improves blood circulation, and ultimately improves heart health.

5. Elderberry Supplements Boost Mood and Improves Brain Health

Elderberries are rich in antioxidants and vitamin B6, which are excellent for brain function. It is because the brain cannot produce “happy chemicals” like serotonin and dopamine in the absence of vitamin B6. Vitamin B6 also plays a role in reducing the risk of depression.

6. Elderberries Promote Skin Health

Elderberry contains vitamin A, flavonoids, and antioxidants that help keep your skin healthy. Plus, the compounding effect present in elderberry provides a natural glow and improves the skin’s overall health.

7. Contains Anti-Inflammatory Properties

Inflammation is the body’s response to an irritant. This could be due to pathogens or even something as simple as damage to a muscle. The downside is that inflammation inside the body cannot always be seen or even initially felt. In an effort to help reduce swelling and the pain that can accompany the damage, elderberry can be used.

8. Alleviates Respiratory Conditions

When feeling under the weather, it’s common to have some sort of respiratory issue. Symptoms can range from coughing, to wheezing, congestion, and everything in-between. Researchers have found that those who took elderberry supplements were able to reduce their supper-respiratory symptoms faster than those who did not take elderberry.

9. Improve Cold and Flu Symptoms

Should you find yourself suffering from a cold or the flu, elderberry can help improve your symptoms as well as having the ability to help you get over the illness faster than not using elderberry. A study looked at individuals who used elderberry after having flu-like symptoms and found that their symptoms improved four days faster than those who did not supplement with elderberry at all.

10. A Great Preventative Supplement

How many times have you flown on a plane and after your trip, you came down with some sort of sickness? It happens to more people than you would think. Put yourself in a cramped plane with a bunch of people sneezing and coughing and it’s no wonder people are catching something. A study from 2016 found that individuals who supplemented with elderberry both before and after their flights were 50% less likely to get sick when compared to those who didn’t take this powerful fruit supplement.

Are There Any Side Effects of Taking Elderberry Supplements?

Of course, overconsumption of anything is harmful, and the same can be said when using elderberry supplements. If consumed in moderate quantities, it is considered safe. But in case you eat too many elderberries or take an extremely large dose through supplements, you may suffer from diarrhea, stomach ache, or abdominal cramps.

Raw elderberries do contain a poisonous compound, and for that reason, you’ll want to stay away from consuming any elderberry or elderberry supplement that hasn’t been processed properly. This compound also makes digesting the elderberry incredibly difficult. But syrups, juices, and all forms of which are made from processed elderberries are completely safe and easier to digest.

Who Should NOT Use Elderberry Supplements?

If you are suffering from any auto-immune diseases, rheumatoid arthritis, or lupus, you should research out and speak to your doctor before consuming any product containing elderberry, including elderberry supplements. Also, if you are pregnant, consult your doctor before using elderberry.

What Are Some Good Elderberry Supplements to Consider?

Below is a list of some great elderberry supplements that you can implement into your daily supplement regimen.

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