What happens to your immunity when you take elderberry and zinc together

Taking elderberry and zinc together provides more comprehensive immune support than using either alone. Zinc supports the optimal functioning of your immune system, while elderberry offers antioxidants that help your body fight infections more effectively.

How Elderberry Affects Immunity

Elderberry comes from Sambucus TREE. People have used its fruits for centuries to fight colds and flu. Berries contain vitamin C and antioxidants, especially anthocyanins and flavonoids, which support your immune system and protect your cells from unstable molecules that can cause cell damage, called free radicals.

These antioxidants can also help your body increase its production of immune molecules called cytokines, which play a role in your early immune response. This effect may help your immune system respond more quickly when you come into contact with germs.

Some preliminary studies suggest that elderberry may help prevent infections, such as colds and flu, by preventing viruses from entering cells and supporting immune cells that fight infections. However, clinical trial results are conflicting and suggest that elderberry may not reduce the risk of developing a cold.

Taking elderberry at the first signs of illness can help your body respond and heal more quickly. Research shows that elderberry can shorten the duration of a cold or flu and reduce the severity of symptoms.

How Zinc Affects Immunity

Zinc is an essential mineral for the proper functioning of your immune system. It helps the body produce and activate white blood cells, which identify and fight viruses that cause infections. Zinc also supports the skin and lining of the nose, mouth and intestines, your body’s first barriers against infections.

Because your body can’t produce zinc on its own, you must get it through foods or supplements. When you don’t get enough zinc, your immune response weakens, you become more vulnerable to infections, and may take longer to recover from illness.

Research shows that zinc can help your immune system respond to infections. Studies suggest that zinc may shorten the duration of a cold and reduce symptoms if taken soon after its onset. Zinc works by stopping viruses from multiplying and supporting immune cells that clear out infections.

What happens when you take elderberry and zinc together

The combination of elderberry and zinc provides a more robust immune defense than either supplement separately. By acting through different immune pathways, they help strengthen your system’s ability to fight infections.

• elderberries Antioxidants protect cells and support your body’s response to viruses.
• Zinc supports immunity by helping your body create and activate infection-fighting white blood cells. It also maintains the protective lining of your mouth, nose and throat, the first line of defense against germs.

When used together, elderberry and zinc may provide broader immune benefits than when either supplement is used alone. However, there is little scientific research on the combined effects of zinc and elderberry. Further research is needed.

How much should you take?

Zinc and elderberry supplements are available in various forms. Zinc is commonly available in tablets, capsules, lozenges, liquid and chewable forms. Elderberry is often sold as syrups, gummies, capsules, lozenges, and teas made from dried berries or extracts. The correct dose varies depending on the product and your individual needs.

• Elderberry: Most studies use 300 to 600 milligrams (mg) of elderberry extract per day. For syrup, gummies, or capsules, follow the product label as concentrations vary.
• Zinc: Most doses of zinc supplements range between 15 and 30 mg per day. Do not exceed 40 mg per day from all sources, including foods and supplements.

When should you take elderberry and zinc?

Many people take elderberry and zinc daily during cold and flu season to boost their immune systems. Others wait for the first symptoms, such as a scratchy throat or fatigue, before starting. If you take elderberry and zinc daily, you can take them together or separately throughout the day.

If you are taking other medications, consider taking zinc at a different time. Zinc may reduce the absorption of certain antibiotics, diuretics, and medications used to treat rheumatoid arthritis. Take zinc at least 2 hours before or 4 to 6 hours after these medications.

Safety and side effects

For most healthy adults, elderberry and zinc are generally safe when used in usual doses for short periods of time.

Possible side effects of elderberry may include:

• Abdominal discomfort
• Diarrhea
• Nausea

Possible side effects of zinc may include:

• A metallic taste in the mouth
• Headache
• Interference with copper absorption when taken in high doses or for long periods
• Nausea
• Reduced appetite
• Stomach aches