What happens to your blood sugar and immune system when you take elderberry?

Elderberries have a rich history in traditional medicine, including relieving cold and flu symptoms. Today, elderberry syrups, capsules and extracts remain popular as go-to immune supplements. However, the evidence is less clear on its effect on blood sugar levels.

Can elderberry lower blood sugar?

Early research suggests that elderberry supplements may have a modest effect on blood sugar levels, but human evidence is still limited.

In theory, compounds in elderberries may help the body handle sugar more efficiently by slowing the breakdown of carbohydrates, improving the way muscles and liver absorb glucose, and supporting insulin production.

However, human trials have been limited and have shown mixed results. For example, drinking elderberry juice regularly has helped some people keep their blood sugar levels more stable after meals. But the overall evidence does not consistently show changes in blood sugar or insulin.

It is important to note that elderberry supplements should not replace diabetes medications and, until further research is done, they are not suitable for blood sugar management.

How could it support the immune system?

Elderberry is best known for its potential immune system supporting effects.

Compounds in berries, including anthocyanins and other flavonoids, may help activate key immune cells and support the body’s ability to respond to infections and regulate inflammation.

For this reason, elderberry syrups and supplements are often taken at the first signs of a cold or flu.

Some research suggests that they help shorten the duration of these illnesses and reduce the severity of symptoms.

In one study, people taking elderberry had a cold that lasted about two days less on average and reported milder symptoms than those taking a placebo.

However, overall, the evidence on the effectiveness of elderberry in treating colds or flu is mixed and insufficient to draw definitive conclusions.

Other Potential Health Benefits

Elderberry may offer some additional benefits beyond blood sugar, immunity, and cholesterol, but most of the research is still early or based on small studies.

Antioxidant support

Elderberries are rich in anthocyanins, plant pigments that act as powerful antioxidants. These compounds help protect cells from oxidative stress, a process linked to various long-term health problems.

While this suggests that elderberry may play a role in supporting overall health, researchers still aren’t sure exactly how important these antioxidant effects are in elderberry supplements in humans.

Anti-inflammatory effects

Some studies suggest that elderberry may help reduce certain markers of inflammation in the body.

In healthy adults, elderberry supplements have been shown to reduce specific inflammatory markers, and in older adults, supplements containing elderberry improved measures such as C-reactive protein and white blood cell count over the course of a month.

Although this may improve overall health, the evidence is still limited and it is not clear how these small changes translate into significant concrete benefits.

Security Considerations

Most studies use around 500 to 1,000 mg of elderberry extract per day, or a similar amount in juice form.

Elderberry supplements are generally considered safe for short-term use; However, it is recommended to consult your doctor before making any significant changes to your health routine.

Possible short-term side effects include:

• Mild stomach aches
• Nausea
• Diarrhea

It’s also important to avoid raw elderberries, leaves and stems: they contain natural compounds that can make you sick if left uncooked.