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European Elder / Elderberry (Sambucus nigra)

European Elder / Elderberry (Sambucus nigra)

Best for

Recover from colds faster

Likely modest benefit for 1–2 weeks · 2 studies , n=399

7 papers · 4 claims · 30 outcomes scored · 1 positive

Outcomes

What european elder / elderberry (sambucus nigra) actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect Evidence Dose Weeks Rank
Recover from colds faster Likely modest benefit
small 		2 RCTs n=399 5.7–900 g 1–2 wk #1/10
Reduce everyday pain intensity Early signal of harm
large 		1 RCT n=87 5.7 g 1 wk —
Ease cold and flu severity Probably doesn't help
small 		1 RCT n=312 600–900 mg 2 wk —
Catch fewer colds and infections Probably doesn't help
trivial 		1 RCT n=312 600–900 mg 2 wk —
Buy well

Recommended European Elder / Elderberry (Sambucus nigra) products

Real products that dose European Elder / Elderberry (Sambucus nigra) where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate European Elder / Elderberry (Sambucus nigra) dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

autoimmune hepatitis severe
drug-induced liver injury (transaminitis) - ALT/AST elevation severe
nausea and loose stools (gastrointestinal upset) moderate
gastrointestinal issue mild
no_adverse_events_reported
itchy throat / cold-like symptoms
fatigue
kidney pain

Sources

  1. 1. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. (2016) ↑
  2. 2. Elderberry Extract Outpatient Influenza Treatment for Emergency Room Patients Ages 5 and Above: a Randomized, Double-Blind, Placebo-Controlled Trial. (2020) ↑
  3. 3. A One-Week Elderberry Juice Intervention Augments the Fecal Microbiota and Suggests Improvement in Glucose Tolerance and Fat Oxidation in a Randomized Controlled Trial. (2024) ↑
  4. 4. One-Week Elderberry Juice Treatment Increases Carbohydrate Oxidation after a Meal Tolerance Test and Is Well Tolerated in Adults: A Randomized Controlled Pilot Study. (2023) ↑
  5. 5. Preliminary Effects of American Elderberry Juice on Cognitive Functioning in Mild Cognitive Impairment Patients: A Secondary Analysis of Cognitive Composite Scores in a Randomized Clinical Trial. (2025) ↑
  6. 6. Feasibility and Preliminary Efficacy of American Elderberry Juice for Improving Cognition and Inflammation in Patients with Mild Cognitive Impairment. (2024) ↑
  7. 7. The effect of 8 plant extracts and combinations on post-prandial blood glucose and insulin responses in healthy adults: a randomized controlled trial. (2020) ↑

Generated August 14, 2026

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