Are Elderberries Good for Immunity?

Partly: properly prepared elderberries provide nutrients that support normal immune function, but evidence that they prevent illness is limited.

Can elderberries support immunity?

Elderberries can contribute to a varied diet, but they are not a proven way to prevent infections or strengthen immunity on their own. Their potential benefits come from nutrients and plant compounds, while research on supplements has produced mixed results.

They are one option among the best foods for immunity, rather than a substitute for an overall eating pattern. Staying current with recommended vaccinations and getting adequate sleep are also important ways to protect your health.

How might elderberries affect the immune system?

Elderberries contain vitamin C, which helps immune cells function normally, as well as plant pigments called anthocyanins. Anthocyanins have antioxidant properties, but that does not establish that eating elderberries prevents infections or meaningfully changes immune function.

The amount of vitamin C and other compounds you get depends on the product and how it is processed. Cooking can reduce vitamin C, and a syrup or drink may contain a different amount of elderberries than a supplement.

Some people choose elderberry products as part of a broader approach that includes the best drinks for immunity. The studies below, however, tested supplements—not elderberry water or a serving of cooked berries.

What does the research say about elderberries and immunity?

The human evidence is limited and does not show that elderberries reliably prevent people from getting sick. Two randomized trials illustrate both the possible benefits and the uncertainty:

• In a 2016 trial of 312 air travelers, those taking a standardized elderberry extract did not have significantly fewer colds than those taking a placebo. Among participants who developed colds, the extract group had shorter and less severe symptoms. The small number of colds and the specific travel setting limit what the results can tell us about everyday use.
• In a 2024 trial of 110 participants, a supplement combining elderberry extract with lutein and zeaxanthin did not produce a significant improvement over placebo on an immune-status questionnaire. Because the supplement contained several ingredients, the study also cannot isolate an effect of elderberries.

A shorter cold in one study is not the same as proof that a product boosts immune defenses or prevents infection. More research is needed to determine whether particular elderberry products help, who might benefit and what amounts would be effective.

How can you use elderberries safely?

Choose commercially prepared elderberry foods or drinks made from properly processed, ripe berries, and follow the label directions. Products vary considerably: an elderberry syrup may be sweetened, while an extract is a concentrated supplement rather than an ordinary serving of fruit.

If you choose a supplement, follow its label and remember that the amount tested in one study is not an established daily dose for immunity. There is no proven elderberry dose for preventing colds. A supplement also should not replace a varied diet or medical care when you are ill.

Do not make an infusion with raw elderberries or other parts of the plant. Unripe berries and plant parts can contain substances that release cyanide, and raw berries can cause illness. Simply steeping them in water is not a reliable way to make them safe.

Who should be careful with elderberries?

Avoid raw or unripe elderberries, as well as the leaves, stems and bark. Eating them can cause nausea, vomiting and diarrhea, and exposure to cyanide-releasing substances can be dangerous.

If you are pregnant or breastfeeding, speak with a healthcare professional before using elderberry supplements because safety information is limited. Check with a child's healthcare professional before giving a child an elderberry supplement. People with autoimmune conditions or who take immune-suppressing medicines should also ask their clinician before using one; possible effects and interactions are not well established.

Seek medical advice if respiratory symptoms worsen or persist, or if you are at higher risk of severe illness. If someone eats raw elderberries or other parts of the plant, contact a poison control service promptly. Seek emergency care for trouble breathing, confusion or other severe symptoms.