The common cold and influenza (influenza) are respiratory diseases caused by different viruses. Although both diseases have similar symptoms, the flu is often more severe and can lead to numerous health complications.
Adults in the United States typically have 2-3 colds a year, while children have more. Each year, 5-20% of people in the US get the flu. Common colds and flu peak during fall and winter.
Natural supplements like elderberry are popular during cold and flu season. Elderberry is believed to help relieve and potentially prevent symptoms caused by colds or flu. But does elderberry really help with cold and flu symptoms?
elder (Sambucus nigra) is a dark purple berry found on the European or black elder tree. The berry grows naturally in Europe, North America, North Africa and West Asia. The tree also contains elderberry flowers, where the berries are found in clusters.
In folk medicine, elderberry was used to treat colds and flu. The berry is also used to remove fluid from the body (diuretic) and to help people have bowel movements (laxative).
Elderberry is popularly promoted as a supplement for the treatment and prevention of cold and flu symptoms. It is also thought to have anti-inflammatory properties and potentially help reduce cholesterol, heart disease and cancer risk. However, there was not enough information to prove these claims.
Elderberry does not cure viral illness, but several small studies have evaluated whether elderberry may affect cold and flu symptoms in other ways. The most common effects assessed are how long someone has symptoms (duration) and the severity of symptoms.
Many of the studies on elderberry have been small and do not compare it to other treatment options for cold and flu symptoms. More research is needed to understand the potential benefits of elderberry in viral diseases.
It can shorten the duration of cold and flu symptoms
Elderberry can help shorten the duration of symptoms associated with the common cold or flu. The product must be taken within the first 48 hours of the onset of symptoms for maximum effect.
One study evaluated the effects of elderberry on people traveling internationally on an economy class flight. Half of the participants took 600-900 milligrams of elderberry before, during and after the trip, while the other half received no medication (placebo). The researchers concluded that elderberry potentially prevented and reduced the duration and severity of cold symptoms:
- More cold symptoms were reported in the placebo group after the flight.
- Those who reported cold-like symptoms but took elderberries had symptoms for about four days, compared to seven days for the placebo group.
- Those who received elderberry also reported fewer symptoms than those who did not receive the medication.
Although this study suggests that elderberry may help shorten and prevent viral illness, half of the participants reported taking other medications that could have prevented or treated their symptoms.
In one small study, researchers evaluated the effects of elderberry in adults and children over the age of 5 who tested positive for influenza. They found that elderberry did not shorten the duration of flu-like symptoms in children or adults.
Data on the effect of elderberry on the duration of cold symptoms are conflicting. More research is needed to understand how beneficial the supplement is in shortening the duration of cold and flu symptoms.
It can reduce the severity of cold and flu symptoms
Some researchers have found that elderberry can reduce the severity of symptoms in people with a viral illness.
A review of studies on the effects of elderberry on respiratory viral infection symptoms found that when taken within the first 48 hours of the onset of symptoms, elderberry can improve the following:
- Fever
- Headache
- Congestion
- Nasal mucus and drainage
Elderberry did not appear to improve cough symptoms or reduce the need for other medications to treat a respiratory infection.
Better quality and more robust research is needed to understand whether elderberry can improve cold and flu symptoms.
It is not yet known whether elderberry can prevent colds. Some studies have found that taking elderberries can help prevent disease, but few well-designed studies have evaluated this issue.
The researchers also looked at whether elderberry could help prevent infections caused by SARS-COV-2 or COVID-19. Elderberry is not currently recommended for the prevention or treatment of symptoms associated with SARS-COV-2 or COVID-19. More research is needed to understand how the berry may affect this virus.
Elderberry supplements are available in a number of forms, including liquids, capsules, lozenges, teas, and gummies. The berries can be eaten as fruit, but they must be cooked well to remove the poisonous matter from the plant.
There is no standard recommended dosage for elderberry. Many studies using elderberry extract use about 500 milligrams per day for up to six months. Higher doses have also been used and reported.
Elderberry extracted from ripe fruit is considered safe, with no major side effects.
Some parts of the elder tree, as well as raw or unripe elder berries can be poisonous. These parts contain substances that produce cyanide, which can cause nausea, vomiting and diarrhea. The plant and berries should be thoroughly cooked to eliminate toxic substances when consuming the plant or fruit.
Most well-made commercial elderberry products should not contain raw or unripe elderberries. When purchasing a supplement, make sure the product has been independently tested.
The US Food and Drug Administration (FDA) does not regulate supplements. Independent testing confirms that the supplement contains the ingredients listed on the label and is free of harmful contaminants. Check for seals from reputable organizations such as NSF International, United States Pharmacopeia (USP), or ConsumerLab.
There is no information available on the safety of elderberry in people who are pregnant or breastfeeding. If you are pregnant or breastfeeding, talk to your doctor before taking elderberry.
Most common cold symptoms do not require treatment and should improve on their own. Ways to relieve cold and flu symptoms include the following:
- Take over-the-counter (OTC) pain relievers and fever reducers.
- Get plenty of rest
- Stay well hydrated
- Use a cool mist humidifier or vaporizer
- Inhale the steam from a bowl of hot water or a shower
A healthcare professional may prescribe medication if you have been diagnosed with the flu. These drugs do not cure the infection, but they can shorten the duration of symptoms and prevent further complications.
If you’re hoping to stave off cold and flu symptoms, you might also consider the following:
- Get a flu shot every year and keep up with other vaccinations
- Get plenty of rest
- Stay well hydrated
- Avoid close contact with people who may be sick
- Wash your hands often and practice good hygiene
The common cold and flu are respiratory diseases caused by different viruses. Although they have similar symptoms, the flu is often more severe and can lead to a number of health complications.
Natural supplements like elderberry are popular during cold and flu season. Elderberry is believed to help relieve and potentially prevent symptoms caused by colds or flu. However, data on whether the supplement lives up to these claims is limited.
Talk to your healthcare provider if you are interested in taking elderberry.