Elderberry: honestly graded
Small trials, mixed results, low certainty. Not enough to recommend.
Education only, not medical advice. Talk to your clinician before starting a supplement, especially if you are pregnant, take medication or have a condition.
Evidence grade: D (A strong, B good with gaps, C limited or mixed, D early)
The evidence
In 312 air travellers, elderberry extract did not significantly reduce the number of colds; colds in the elderberry group were reported as shorter and milder [1]. A systematic review of five trials concluded elderberry may reduce the duration and severity of respiratory illness but that the evidence is low certainty and does not support use for prevention [2]. NCCIH says there is not enough evidence to know whether it helps [3].
Raw or unripe elderberries and other plant parts can cause nausea and vomiting [3]. We grade it D and do not sell it.
Sources
- Tiralongo et al. 2016, Nutrients. doi.org/10.3390/nu8040182
- Wieland et al. 2021, BMC Complement Med Ther. doi.org/10.1186/s12906-021-03283-5
- NCCIH, European Elder. www.nccih.nih.gov/health/european-elder
DOIs verified against Crossref and official pages checked on 2026-10-15.