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Elderberry is the dark purple fruit of the European or black elder tree, Sambucus nigra, and it is sold as syrups, gummies, lozenges and capsules for colds and flu season. The research is small and mixed: a few trials found shorter or milder symptoms, while a well-designed trial in people with confirmed influenza found no difference from placebo. Federal health agencies say there is no good evidence for elderberry and COVID-19. The safety point that matters most is simple: raw or unripe berries, leaves and stems contain substances that release cyanide, and cooking removes them. Here is what the studies actually tested and what to look for on a label.
Peptide Labs sells supplements and hemp products, but none of them is an elderberry extract, and this article does not recommend any product. It is general information, not medical advice.
Key Takeaways
- Elderberry supplements use the berries of the European or black elder, Sambucus nigra.
- Trials on colds and flu are few and small, and their results disagree.
- A 2021 systematic review rated the evidence on benefits and harms as uncertain.
- There is no good evidence that elderberry helps with COVID-19, and regulators have acted on such claims.
- Raw berries, leaves and stems can cause nausea, vomiting and severe diarrhea; never use them homemade raw.
What is elderberry?
The black elder is a shrub or small tree that grows across Europe, North America, Western Asia and North Africa. Its dark purple berries have been used in folk medicine for colds and flu, according to NCCIH. North America also has native elders, such as Sambucus canadensis, and CDC notes that cooked elderberries are commonly eaten in pies and jams.
Supplements come in several forms. Elderberry syrup is the classic one, made by cooking berries into a sweetened liquid. Gummies, lozenges and capsules contain extracts and may add vitamin C, zinc or other ingredients. Elderflower, sold as teas and cordials, is a different part of the same plant and is not covered by the berry research below.
Elderberry benefits: what the research shows
When people talk about elderberry benefits, they almost always mean colds and flu. The National Center for Complementary and Integrative Health (NCCIH) says only a small number of studies have looked at this, and that some preliminary research suggests elderberry may relieve symptoms. Very little research has been done in people on any other use. These are the studies most often cited:
| Study | Who took part | What it found | Limits |
|---|---|---|---|
| Zakay-Rones 2004, Norway | 60 adults with flu-like symptoms | Symptoms eased about 4 days sooner with elderberry syrup than placebo | Small; authors called for a larger study |
| Tiralongo 2016, Australia | 312 air travelers | Similar number of colds; colds in the elderberry group were shorter and milder | Funded by the extract maker, which supplied the capsules |
| Hawkins 2019 meta-analysis | 180 people across pooled trials | Large average reduction in upper respiratory symptoms | Very few, small trials pooled |
| Macknin 2020, Cleveland Clinic | 87 emergency room patients with lab-confirmed flu | No difference from placebo in how long symptoms lasted | Small, but designed to detect a 2-day difference |
| Wieland 2021 systematic review | 5 randomized trials | May not lower the chance of catching a cold; effects on duration uncertain | Low certainty evidence overall |
The pattern is typical of a popular supplement with a thin evidence base. The early, positive trials were small, and the 2016 air travel study was paid for by the company that makes the extract, which also helped design it. The Cleveland Clinic trial was the first to enroll only people whose influenza had been confirmed with a lab test, and it found no benefit at all; its authors noted that the results contradicted earlier studies. The 2021 review in BMC Complementary Medicine and Therapies concluded that the evidence on both benefits and harms is uncertain and that more research is needed.
Does elderberry overstimulate the immune system?
During the COVID-19 pandemic, some people worried that elderberry might trigger a harmful surge of inflammatory signals, sometimes called a cytokine storm. The same 2021 review found no studies linking elderberry to clinical inflammatory outcomes and no evidence that it overstimulates the immune system. A few small studies measured inflammatory markers in blood samples, but those lab measures do not tell you how a person will feel.
Elderberry and COVID-19
NCCIH states plainly that elderberry has been promoted for COVID-19 but that there is no good evidence to support that use, and that people should not rely on it for COVID-19. The Food and Drug Administration and the Federal Trade Commission have taken action against companies that marketed elderberry products with unsupported COVID-19 claims. If you have symptoms of a respiratory infection, testing and advice from a clinician or pharmacist come first.
Elderberry side effects and raw berry safety
The short trials above reported few side effects from commercial products, but the plant itself is not harmless. NCCIH explains that raw or unripe elderberries, along with the leaves, stems and other parts of the tree, contain cyanide-producing substances that can cause nausea, vomiting and severe diarrhea. Cooking eliminates this toxin, while large quantities of it can cause serious illness.
A real outbreak shows why this matters. In 1983, CDC reported that 11 people at a gathering in Monterey County, California, developed nausea and vomiting within 15 minutes of drinking juice made from wild elderberries that had been crushed together with their leaves and branches. Eight were flown to a hospital by helicopter and one stayed overnight; all recovered, and those who drank more juice were sicker. The health department’s advice was that the berries may be safe, particularly when cooked, but leaves and stems should never be crushed into juice.
- Do not eat raw or unripe elderberries, and do not make syrup or juice from leaves, stems or bark.
- Little is known about elderberry safety during pregnancy or breastfeeding, according to NCCIH.
- If you take any medicine, NCCIH advises talking with your healthcare provider first, because some herbs and medicines interact.
- Products for children carry their own age directions; follow the label and ask a pediatrician.
Elderberry syrup, gummies and capsules: reading the label
Because supplements are not approved by the FDA before they are sold, the label is your main source of information. A few checks make comparison easier:
- Extract or flavor? Look for elderberry or Sambucus nigra fruit extract in the Supplement Facts panel or ingredient list. A product named or flavored elderberry may list only natural flavors, which tells you nothing about how much berry it contains.
- What else is inside? Many elderberry products add zinc, vitamin C or echinacea. Each added ingredient has its own label limits; our guide to zinc covers the copper and nausea issues that come with extra zinc.
- Sugar and sweeteners. Syrups and gummies are often sweetened. Check the added sugar line, and if the label lists sugar alcohols, expect possible stomach upset in larger amounts.
- Testing. A seal from an independent program shows that what is in the bottle matches the label; it does not show that a product works. Our guide to third-party tested supplements explains what each seal covers.
Who should be careful with elderberry
Elderberry products are dietary supplements, so the decision to use one is yours to make with good information. Extra caution makes sense if you are pregnant or breastfeeding, if you take prescription medicines, if you are buying for a child, or if you are thinking about making your own syrup. Anyone with a high fever, trouble breathing, symptoms that last more than a few days or a chronic illness should contact a clinician rather than relying on a supplement.
Frequently Asked Questions
What are the main elderberry benefits?
Elderberry is mostly studied for colds and flu. A few small trials found shorter or milder symptoms, but a stronger trial in people with confirmed flu found no benefit, and reviews call the evidence uncertain.
Is elderberry safe to take every day?
Short-term use of commercial products appeared well tolerated in trials, but long-term safety has not been studied well. Follow the label and ask a healthcare provider, especially if you take medicines.
Can you eat raw elderberries?
No. Raw or unripe berries, leaves and stems contain cyanide-producing substances that can cause nausea, vomiting and severe diarrhea. Cooking removes them.
Does elderberry help with COVID-19?
There is no good evidence that it does. Federal agencies have acted against companies that made COVID-19 claims for elderberry products.
What are common elderberry side effects?
Trials of commercial products reported few problems. Homemade preparations from raw berries or other plant parts have caused nausea, vomiting and diarrhea.
Is elderberry syrup safe during pregnancy?
Little is known about elderberry safety in pregnancy or breastfeeding. Talk with your obstetric provider before using it.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before starting any supplement, especially if you take medicines. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Zinc Supplement Guide: Benefits, Side Effects and Immune Facts, Quercetin: Benefits, Side Effects, Interactions and Bromelain Combos, Third Party Tested Supplements: What USP, NSF and Other Seals Mean.