Sambucus, commonly known as elderberry, has surged in popularity in recent years, touted for its immune-boosting properties and used widely in natural remedies, especially during cold and flu seasons. Found in various forms—from syrups and teas to gummies and capsules—elderberry supplements can be a tempting option for those looking to ward off seasonal illnesses or improve their overall health.
However, as with many natural supplements, questions about safety, dosage, and potential interactions arise. If you’re considering Sambucus for immune support, inflammation reduction, or general wellness, it’s crucial to understand both the benefits and the possible risks.
This article provides a detailed, science-backed exploration of whether it’s safe to take Sambucus, covering its health benefits, side effects, and recommendations for responsible use.
What is Sambucus?
Sambucus is a genus of flowering plants in the Adoxaceae family, with the most well-known species being Sambucus nigra, or European elderberry. Native to Europe, this plant is now cultivated worldwide and has a long-standing history in traditional medicine.
The berries and flowers are the most commonly used parts. While ripe elderberries are often consumed after cooking, raw berries contain toxic compounds. Elderflower is commonly used to make teas and is also found in health tonics.
The plant is rich in antioxidants, particularly flavonoids and anthocyanins, and has been studied for its potential antiviral and anti-inflammatory properties.
Health Benefits of Sambucus
Before diving into the safety profile of Sambucus, let’s explore what science says about its potential health benefits.
1. Immune System Support
One of the primary reasons people take elderberry is to support their immune system. Several studies suggest that elderberry extract may help reduce the duration and severity of colds and flu.
For instance, a 2016 study published in the Nutrients journal found that elderberry supplementation significantly reduced cold duration in travelers. Participants who took elderberry experienced symptoms nearly two days shorter than those in the placebo group. The study concluded that Sambucus could be an effective and safe remedy for viral infections of the upper respiratory tract.
2. Rich in Antioxidants
Elderberries are packed with antioxidants, which help neutralize free radicals in the body and reduce oxidative stress. High oxidative stress is linked to chronic diseases such as cancer, diabetes, and heart disease.
A comparative study published in the journal Food Chemistry showed that elderberry had one of the highest antioxidant capacities among berries, even surpassing blueberries and cranberries in some measurements. The primary antioxidants in elderberries are anthocyanins, which are also responsible for their deep purple-black color.
3. Anti-Inflammatory Properties
Chronic inflammation is a contributor to many diseases, including arthritis, autoimmune conditions, and heart disease. Elderberry contains compounds that may help modulate inflammation.
Research published in Phytotherapy Research indicates that elderberry extract can inhibit inflammatory pathways in immune cells, suggesting a potential role in managing inflammation-related illnesses. While human trials are limited, animal and lab studies show promising anti-inflammatory effects.
4. May Improve Heart Health
Elderberry may also have cardiovascular benefits. It has been shown to help lower cholesterol levels, improve blood pressure, and regulate blood sugar levels. In one study, subjects with high cholesterol who consumed elderberry juice daily for 12 weeks experienced significant reductions in total cholesterol, LDL (bad cholesterol), and triglycerides.
Is It Safe to Take Sambucus?
Now that we’ve covered the potential health benefits of Sambucus, the question arises: is elderberry safe?
The answer depends on several factors: how it’s prepared, the dosage, and individual health conditions. Let’s break down the safety considerations.
1. Forms of Sambucus
Elderberry is available in various forms:
- Syrup
- Capsules or tablets
- Gummies and chewables
- Teas and infusions
- Powdered extract
Most commercially available products undergo a preparation process that includes cooking or standardization, which helps eliminate toxic compounds. It’s crucial to note that raw or unripe elderberries should never be consumed.
2. Toxic Components in Elderberry
Raw elderberries (and other parts of the Sambucus plant, like seeds, leaves, and bark) contain cyanogenic glycosides, which can release cyanide in the body. Cyanide is a toxic compound that can interfere with oxygen transport in cells.
If consumed raw, elderberries may cause symptoms such as:
- Nausea
- Vomiting
- Diarrhea
- Stomach cramps
However, cooking elderberries significantly reduces these toxins, making them safe for consumption. Products sold in stores and online are typically processed and tested to ensure safety.
3. Recommended Dosage
While there’s no official recommended daily allowance for elderberry, most supplement manufacturers provide dosage guidelines based on clinical studies.
For example, a common dosage for elderberry syrup might be one tablespoon (15 mL) taken 2–4 times a day during cold or flu season. For capsules, typical doses range from 300 to 1500 mg per day, often split into multiple doses.
Exceeding the recommended dose can increase the likelihood of gastrointestinal discomfort, especially in sensitive individuals.
4. Who Should Avoid Sambucus?
Although generally safe for many people, certain groups should exercise caution or avoid Sambucus altogether:
Children Under 1 Year of Age
Elderberry may not be safe for infants under one year due to the risk of botulism (if homemade) and their sensitive digestion. Pediatricians generally advise against giving herbs and supplements to young infants unless medically supervised.
Pregnant or Nursing Women
There’s insufficient safety data on the effects of elderberry during pregnancy or while breastfeeding. Therefore, it’s recommended that these groups avoid using elderberry supplements unless directed by a healthcare provider.
People with Autoimmune Diseases
Elderberry may stimulate the immune system. For individuals with autoimmune diseases such as lupus, rheumatoid arthritis, or multiple sclerosis, this immune boost may potentially exacerbate symptoms. Always consult a healthcare provider before using elderberry in this case.
Those on Medications
Elderberry can interact with certain medications:
- Diuretics
- Immunosuppressants
- Cholesterol-lowering medications
- Diabetes medications
The flavonoid content can either enhance or interfere with these drugs’ effects. If you’re on medication, please consult your doctor before using Sambucus supplements.
Safety Considerations: Side Effects and Toxicity
Although rare, side effects can occur with the use of elderberry. Most side effects are mild and related to gastrointestinal discomfort.
Common Side Effects
When elderberry is cooked and taken in appropriate doses, adverse effects are minimal. However, some reports indicate the following side effects:
- Stomach upset or nausea
- Mild diarrhea
- Joint pain in rare cases
If these symptoms persist, it’s advisable to discontinue use.
Rare but Serious Side Effects
While uncommon, there have been reports of more severe reactions, particularly when consuming raw or large doses of elderberry. These may include:
- Severe gastrointestinal distress
- Allergic reactions (rash, itching, difficulty breathing)
- Cyanide poisoning (in cases of raw elderberry ingestion)
The CDC and FDA have received occasional reports of poisoning associated with homemade elderberry preparations. These cases typically involve raw berries, leaves, or stems.
Cases of Sambucus Poisoning
In 2018, the Centers for Disease Control and Prevention (CDC) reported a case where individuals experienced gastrointestinal symptoms after consuming a homemade elderberry wine made from uncooked berries. While no fatalities occurred, the incident underscores the importance of proper preparation.
Proper Preparation of Elderberry
To avoid potential safety issues associated with elderberry consumption, here’s a brief guide to proper preparation:
Cooking Elderberries
Always cook elderberries before consumption. Simmering them for at least 30 to 45 minutes effectively neutralizes the toxic compounds. After cooking, strain them to remove seeds and pulp.
Purchased vs. Homemade Sambucus
Commercial elderberry syrups or supplements are generally safe because they are made under strict guidelines and lab-tested to remove toxins. Homemade versions can be safe too but require attention:
- Ensure all raw berries are thoroughly cooked
- Avoid using leaves, stems, or roots
- Store syrups properly to prevent microbial growth
Signs of Improperly Prepared Elderberry
Improper elderberry preparations might lead to:
- Stomach cramps
- Nausea or vomiting
- Headaches
- Weakness or dizziness
If these symptoms occur within hours of consumption, seek medical attention immediately.
Safety for Specific Groups: Use with Caution
Beyond the obvious contraindications (raw vs. cooked), there are subsets of the population who should exercise special caution when using elderberry.
Children
For children older than one year, elderberry supplements are generally considered safe when administered in appropriate, child-friendly doses such as gummies or diluted syrups. However, parents should check:
- Age appropriateness on the label
- Sugar content in syrups (some products are high in sweeteners)
- Allergies or sensitivities
Consulting a pediatrician is advised before giving elderberry supplements to children.
Pregnant Women
Pregnant women should avoid self-medicating with elderberry due to:
- Lack of sufficient research
- Potential immune-stimulating effects
- Unknown effects on fetal development
If used in pregnancy, it should only be under the supervision of a healthcare provider and with a trusted, quality-controlled supplement.
Individuals with Chronic Health Conditions
Those with long-term health concerns—such as diabetes, kidney or liver disease, or heart conditions—should consult a medical professional before using elderberry. Due to its antioxidant and blood sugar-lowering potential, it can interact with certain medications or exacerbate underlying conditions.
Quality and Regulation of Elderberry Supplements
The safety of elderberry also depends on the supplement’s quality and manufacturing practices.
Are Elderberry Supplements FDA-approved?
Dietary supplements, including elderberry, are not regulated by the FDA in the same way as drugs. They do not require FDA approval before being sold, which means consumers must be vigilant when purchasing products.
The FDA does monitor supplements for safety and can remove unsafe products from the market, but it does not check for the accuracy of label claims.
What to Look for in a Safe Supplement
To ensure you’re buying a high-quality elderberry supplement:
- Choose products from reputable companies
- Look for a seal of approval from third-party testing organizations (e.g., NSF, USP, or ConsumerLab)
- Read reviews and check the label for added ingredients
- Avoid products with ambiguous or overly exaggerated claims
Homemade Remedies: A Riskier Option
While making your own elderberry syrup can be rewarding, it’s essential to follow a proper recipe that includes:
- Cooking the berries thoroughly
- Straining the mixture to remove seeds and fibrous material
- Using glass jars and proper sanitation
Failure to do so can result in consuming toxic components or contracting botulism from improperly preserved homemade syrups.
Latest Research on Elderberry Safety
With the growing use of elderberry, especially during the cold and flu season and in response to global health events, there has been an increase in clinical studies on its safety.
2024 Studies on Elderberry Toxicology
A comprehensive review published in Frontiers in Pharmacology in 2024 analyzed human studies involving over 3,000 participants. The review concluded that elderberry extract was “generally well-tolerated” and that adverse events were uncommon, mild, and gastrointestinal in nature.
The review also highlighted that when elderberry was used according to standard industry practices, concerns over toxicity were minimal. However, the use of raw products or excessive doses remained a concern.
Conclusions from Meta-Analyses
A meta-analysis from 2023 covering over 20 clinical trials found that the health benefits of elderberry outweighed the risks, especially when used for short durations and under proper guidance. The report recommended standardizing dosages and conducting further long-term safety studies.
Making an Informed Decision on Sambucus Use
So, is it safe to take Sambucus?
The short answer: Yes, when properly prepared, used at appropriate doses, and by suitable individuals.
However, the longer, more nuanced answer depends on your health status, how you consume elderberry, and your ability to follow preparation guidelines or choose reliable products.
Here are some best practices to follow:
- Always consume cooked or industrially prepared elderberry products
- Follow dosage instructions on the label
- Avoid raw berries, leaves, and stems
- Consult with your healthcare provider if pregnant, nursing, ill, or on medications
- Choose high-quality, lab-tested supplements from trusted brands
- Be cautious with homemade recipes and ensure proper cooking
While much scientific evidence supports the efficacy and safety of elderberry, it’s not a miracle cure and should not replace conventional medical treatment. However, for appropriate users, Sambucus can be a beneficial part of a functional health routine.
Final Thoughts on Sambucus Safety
Sambucus has made a significant impact on the world of natural health, and for good reason. Its antioxidant-rich profile, immune-boosting potential, and anti-inflammatory properties make it appealing to people seeking alternative remedies.
However, safety must not be overlooked. The risks, particularly with raw or improperly prepared products, are real but avoidable. By understanding how to properly use elderberry and choosing quality supplements, you can tap into its benefits while minimizing any potential dangers.
If you’re new to elderberry or unsure about its use, talk to a healthcare professional before starting any supplement regimen. This is especially important if you have existing health issues or are on medication.
As the trend toward natural health continues, elderberry is likely to remain in the spotlight. Staying informed and cautious can ensure that it stays a valuable, safe tool in your wellness toolkit.
Key Takeaways
- Properly cooked elderberry is generally safe for most adults.
- Raw Sambucus parts (berries, leaves, stems) contain toxic compounds and should not be consumed.
- Consult with a healthcare provider if you have specific health conditions or are on medication.
- Pregnant and nursing women, and children under one year, should avoid elderberry supplements.
- Purchase from reputable brands and follow dosage instructions.
By following these guidelines, Sambucus can safely be part of your daily health routine, offering flavor, function, and the power of nature in one concentrated dose.
Is Sambucus (elderberry) safe for everyone to take?
Sambucus, commonly known as elderberry, is generally considered safe for most adults when consumed in typical food amounts or used as a supplement for short periods. However, it is not recommended for everyone. Certain groups, such as pregnant or breastfeeding women, should avoid elderberry due to a lack of sufficient safety research. Additionally, individuals with autoimmune diseases should use caution, as elderberry may stimulate the immune system and potentially exacerbate these conditions. Always consult with a healthcare provider before starting elderberry, especially if you have a pre-existing medical condition or are taking medications.
Children can also be sensitive to elderberry, and while some products are formulated for pediatric use, parents should consult a pediatrician before giving it to their children. Furthermore, raw or unripe elderberries, leaves, or stems should never be consumed, as they contain toxic compounds that can cause nausea, vomiting, and diarrhea. Cooking the berries or using commercially prepared products significantly reduces this risk. Understanding the right formulation, dosage, and individual considerations is key to using Sambucus safely.
What are the potential health benefits of taking elderberry?
Elderberry is rich in antioxidants, particularly flavonoids like anthocyanins, which contribute to its potential health benefits. Many people use elderberry supplements to support immune function, especially during cold and flu season. Research suggests that elderberry may reduce the duration and severity of upper respiratory infections by enhancing the body’s immune response. Some studies also indicate that it can have anti-inflammatory and antiviral effects, which may help alleviate symptoms associated with viral illnesses.
In addition to immune support, elderberry has been studied for its potential cardiovascular benefits. It may help lower cholesterol levels, reduce blood pressure, and improve heart health due to its high polyphenol content. There is also some evidence that elderberry could support blood sugar regulation, although more research is needed to confirm these effects. While promising, most studies are small or short-term, so it’s important not to overstate the benefits until more comprehensive research becomes available.
Can elderberry interact with medications?
Yes, elderberry can interact with certain medications, so it’s wise to talk to a healthcare provider before combining it with prescription drugs. For instance, because it may have diuretic properties, elderberry could enhance the effects of water pills (diuretics), potentially leading to dehydration or electrolyte imbalance. Also, elderberry may affect the immune system, and combining it with immunosuppressants could interfere with the effectiveness of these medications, which are often used by people with autoimmune conditions or organ transplants.
Another area of concern is blood-thinning medications like warfarin or aspirin. The high vitamin K content in elderberry might interfere with these medications, affecting blood clotting. Similarly, if you take diabetes medications, elderberry might lower blood sugar levels and increase the risk of hypoglycemia. These potential interactions underscore the importance of discussing elderberry use with a healthcare professional, especially if you are already on medications that affect immune function, blood sugar, or coagulation.
What are the side effects of Sambucus?
While elderberry is generally well tolerated, some people may experience mild side effects, especially when consuming high doses or uncooked parts of the plant. Common side effects include gastrointestinal discomfort such as nausea, vomiting, diarrhea, or stomach cramps. These effects are often associated with raw or unripe berries and stem or leaf extracts, which may contain toxic alkaloids and cyanogenic glycosides.
In rare cases, allergic reactions can occur, particularly in individuals sensitive to plants in the Caprifoliaceae family, which includes elderberry. Symptoms such as rash, itching, or respiratory issues should be taken seriously and require immediate medical attention. Due to the limited data on long-term use, it is generally recommended to avoid extended use of elderberry supplements to minimize potential unknown risks.
How much elderberry should I take?
The appropriate dosage of elderberry varies depending on the product and the intended purpose. For general immune support, a common recommendation for adults is 1 to 2 tablespoons (15–30 mL) of elderberry syrup daily. When used at the onset of cold or flu symptoms, dosage may be increased to 1 tablespoon every 2–3 hours, under the guidance of a healthcare provider. Capsules, gummies, and lozenges typically come with standardized dosages, so always follow the manufacturer’s instructions and consult a professional before altering your intake.
For children, dosages should be adjusted based on age and weight, and it’s crucial to use products specifically labeled for pediatric use. Liquid formulations can be diluted properly to avoid overdosing. Additionally, the form of elderberry (cooking extracts, raw berries, etc.) affects the proper dosage, so it’s not advisable to use homemade preparations unless under professional supervision. Always read product labels carefully and discuss dosing with a healthcare practitioner to ensure safety and efficacy.
Can I take elderberry every day?
Taking elderberry daily is generally considered safe for healthy adults for short periods, such as during cold and flu season. Most studies suggest it can be used daily for several weeks without significant issues. However, long-term use beyond a few months has not been well studied, and chronic use could potentially lead to adverse effects or unknown interactions.
If you’re considering daily use of elderberry as a supplement, it’s best to cycle on and off—for example, taking it for several weeks and then taking a break. This approach helps reduce the risk of overexposure to its active compounds and allows you to monitor any changes in your health. If symptoms like digestive upset or allergic reactions develop, stop using the product and consult a healthcare provider.
What should I look for when buying elderberry products?
When purchasing elderberry supplements, it’s essential to look for quality indicators such as third-party testing, standardized extract, and reputable brands. Check the label for information about the species used (typically Sambucus nigra), as other elder species may not be as safe or effective. High-quality products should clearly state the concentration or amount of elderberry in each dose and list any additional ingredients like preservatives, sweeteners, or additives.
It’s also important to consider the form of the product—syrups, capsules, gummies, or lozenges—that best suits your needs and preferences. Ensure children’s products are made with safe sweeteners, and avoid any product containing raw or unprocessed elderberry plant parts. Consulting trusted organizations or checking product reviews can also guide you in making an informed purchase decision that aligns with your health goals and safety standards.