Elderberry (Sambucus nigra)
Immune · Anthocyanin-rich extract
Tier C+
What this is
Popular flu-season supplement with modest but consistent small-trial signal. COVID-era cytokine storm warnings were largely overblown. Use commercially prepared products (syrup, lozenge, capsule) — never raw/unripe berries, which are toxic.
Mechanism
Anthocyanin-rich berry extract (cyanidin-3-glucoside and derivatives); proposed antiviral activity against influenza via hemagglutinin binding; anti-inflammatory
Dose & route
10-15 mL syrup 2-4x/day (Sambucol standard) or capsule equivalent
Citations
- https://pubmed.ncbi.nlm.nih.gov/27023596/
- https://pubmed.ncbi.nlm.nih.gov/30670267/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7024731/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.