With incoming colds, travel, and school in full swing, you might be eager to find relief for those runny noses and pesky coughs. Recently, elderberry has gained popularity for its potential to combat cold and flu-like symptoms and boost immune systems. But does elderberry really live up to the hype? Let’s discuss everything you need to know about elderberry and whether it deserves a place in your medicine cabinet or with your kids.

What are Elderberries?

Elderberries are dark purple berries that grow on the elder tree (Sambucus nigra). While raw elderberries are toxic, they become edible when properly cooked and processed. You can find elderberries in various forms, including jellies, juices, teas, syrups, lozenges, and in supplemental gummies or chewables. 

Elderberry Health Benefits

Traditionally, elderberry has been used in folk medicine to treat colds and the flu. Although studies on the efficacy of elderberries are limited and often lack human-based research, here are some potential health benefits:

Immune Support

Elderberries are best known for their immune-supporting properties, particularly to combat cold and flu-like symptoms. One small study involving patients aged 18 to 54 found that elderberries reduced the duration of influenza symptoms by four days, and another study showed that elderberry supplements can reduce upper respiratory symptoms. Conversly, one study with children aged 5 to 12 found no evidence that elderberry affected the duration or severity of influenza. Research on elderberries and its effects on immunity are limited and mixed. Further studies are needed, particularly human clinical trials.

With the outbreak of the COVID-19 pandemic, various supplement companies have been promoting elderberry as a remedy to mitigate COVID-19 symptoms. However, there is no published research to support the use of elderberry for treating COVID-19. In fact, the U.S. Food and Drug Administration and Federal Trade Commission have cracked down on companies making false claims that their elderberry products can treat or cure COVID-19.

Elderberries Have High Antioxidant Content 

Elderberries are rich in antioxidants that help your body fight free radicals and oxidative stress that cause cell damage. Antioxidants protect your body by preventing disease, reducing inflammation, and promoting overall health.

Anti-inflammatory Properties 

Elderberry is also known for its ability to reduce inflammation in the body. One study in mice showed that elderberries can manage acute inflammation, while another found that elderberries can support anti-inflammatory and oncological therapies without negative side effects. One study involving children found that oral supplements containing elderberries and other immune-stimulating molecules like vitamin C and vitamin D, improved inflammation in the ear and improved middle-ear infections.

Third-Party Testing Elderberry Supplements

Like other dietary supplements, elderberry supplements are not regulated by the FDA, so their purity, potency, and contamination are required to be tested. According to a report by Consumer Lab, the amount of elderberry in multiple tested products varied, ranging from as little as 0.02 mg to 69.3 mg per serving.This variability means that when you buy elderberry products, you don’t necessarily know how much elderberry you're actually receiving.

That’s why third-party testing for supplement quality, efficacy, and purity is so important. When purchasing any supplement, including elderberry supplements, choose products from trusted brands that conduct third-party testing–like Hiya. Hiya products are manufactured in a top cGMP-compliant facility and undergo third-party testing to ensure they meet quality and safety standards. All Hiya products are tested for heavy metals, allergens, microbes, pathogens, purity, and overall quality.

Elderberry Supplements for Kids 

Given the limited research on the efficacy and long-term benefits of elderberry supplements, especially in children, here’s my perspective on giving them to kids: 

• If your child is feeling unwell, elderberry can be used as a supplement, but it's important to remember it's not a standalone treatment and shouldn't replace other treatments, a healthy diet, prescribed medications, or advice from your doctor.
• Continue to include antioxidant-rich foods in your child’s diet to support their immune system.
• Most importantly, always consult with your child’s pediatrician before introducing new supplements, especially if your child has allergies, food sensitivities, autoimmune disorders, or other chronic health conditions.

If your child is sick, here are some other safe and effective cold remedies to consider:

• Hand-washing: Encourage frequent hand-washing to prevent the spread of germs. Get into the habit of washing hands before and after bathroom use, before and after eating, and after you come home from an activity or outdoor play.
• Disinfect surfaces: Regularly clean and disinfect commonly touched surfaces to reduce the spread of germs and bacteria. 
• Maintaining a healthy diet: Continue to offer nutritious foods to support and strengthen your kids’ immune system.
• Steam shower: A steamy shower can improve congestion and provide relief from stuffy noses.
• Hydration: Encourage your child to drink water or other added sugar-free beverages like milk, seltzer, or fruit-infused water.   
• Warm liquids with honey: Offer warm water with honey (for children over age 1) to soothe sore throats.
• Rest: Make sure your child gets plenty of rest to improve recovery and support their immune system.

If your kid doesn’t like the taste of elderberries or the format you can find, try a product that has natural ingredients and is formulated specifically for kids. Hiya’s Kids Immune Sticks are like pixie sticks you can mix into water or pour directly on the tongue for an orange kick of vitamin C, elderberry and beta-glucans!