Black elderberry (Sambucus nigra) is the dark purple fruit of the European elder. It is used in syrups, juices, teas and supplements, and it is best known for anthocyanins, the plant pigments that give the berries their colour. Small studies have looked at elderberry extract during colds and flu, with mixed, low-certainty results, so there is no authorised health claim for elderberry in the EU or Switzerland. One rule always applies: never eat the berries raw, because raw and unripe elderberries can cause nausea, vomiting and diarrhoea.
Key facts about black elderberry
- Botanical name: Sambucus nigra, the European or black elder, a shrub common across Europe including Switzerland.
- Ripe berries per 100 g (raw, USDA): about 73 kcal, 7 g fibre, 36 mg vitamin C and 280 mg potassium.
- Main plant compounds: anthocyanins (above all cyanidin-3-sambubioside and cyanidin-3-glucoside) and other polyphenols.
- Raw and unripe berries, seeds, leaves and stems contain cyanogenic glycosides such as sambunigrin; cooking breaks these down.
- No health claim is authorised for elderberry in the EU or Switzerland; the berries are a food and a supplement ingredient, not a medicine.
What is black elderberry?
The black elder is a fast-growing shrub or small tree with flat white flower clusters in late spring and drooping bunches of tiny dark berries in late summer. Both parts are used in European kitchens: the flowers for cordials and tea, the cooked berries for syrup, juice, jam and soup.
Do not confuse black elder with two relatives. Dwarf elder (Sambucus ebulus), a non-woody plant with upright berry clusters, is poisonous and is not eaten. Red elder (Sambucus racemosa) has red berries whose seeds are toxic. Supplements and syrups sold as "black elderberry" are made from Sambucus nigra.
What is in elderberries?
Ripe elderberries are a nutrient-dense fruit. Values for raw berries per 100 g, rounded from USDA FoodData Central:
| Nutrient | Per 100 g raw elderberries |
|---|---|
| Energy | 73 kcal |
| Carbohydrates | 18 g |
| Dietary fibre | 7 g |
| Vitamin C | 36 mg |
| Potassium | 280 mg |
| Iron | 1.6 mg |
| Vitamin B6 | 0.23 mg |
Because the berries are always cooked before eating, part of the vitamin C is lost. What makes elderberry interesting to researchers is less its vitamins than its high content of anthocyanins and other polyphenols. Laboratory studies have examined how these compounds behave in cells, but such results cannot be transferred directly to people.
What does black elderberry do for your body?
Honestly, the evidence is limited. Most human research has looked at standardised elderberry extracts taken during colds or flu-like illness:
- Air travellers (2016): in a randomised, placebo-controlled trial with 312 economy-class passengers, the number of colds did not differ significantly between groups; participants taking elderberry who did catch a cold reported shorter and milder symptoms on average.
- Meta-analysis (2019): four small randomised trials with a total of 180 participants found that elderberry was associated with fewer upper respiratory symptoms. The trials were small and partly funded by manufacturers.
- Systematic review (2021): five trials with 936 adults concluded that elderberry may reduce the duration and severity of colds, with low certainty, and found no evidence that it lowers the risk of catching one. No serious side effects were reported in the trials.
The US National Center for Complementary and Integrative Health concludes that there is not enough reliable evidence to say whether elderberry helps with flu or other conditions. The European Medicines Agency recognises elder flower as a traditional herbal medicine for the early symptoms of a common cold, based on long-standing use rather than clinical trials; this does not apply to the berries.
Black elderberry and the immune system
Many people search for elderberry because of the immune system. There is no authorised claim that elderberry supports immune function. Authorised claims exist for certain vitamins and minerals instead: vitamins A, C, D, B6 and B12, folate, iron, zinc and selenium contribute to the normal function of the immune system. Our guide to vitamins and minerals for a healthy immune system explains each one, and you can read more about what zinc does and what vitamin D really does.
Why you should never eat raw elderberries
Raw and unripe elderberries, and especially their seeds, leaves, bark and stems, contain cyanogenic glycosides that can release small amounts of hydrogen cyanide, along with other substances that irritate the gut. Eating raw berries can cause nausea, vomiting, stomach cramps and diarrhoea. Heating breaks these compounds down, which is why every traditional recipe cooks the berries.
- Pick only fully ripe, black berries and remove the green stalks.
- Bring the berries or juice to the boil and simmer them thoroughly before eating or drinking.
- Never chew raw elderberries from the bush, and keep them away from children.
Elderberry syrup, capsules or extract: what is the difference?
Elderberry products differ widely, which makes labels such as "2000 mg" hard to compare:
- Syrup and juice: made from cooked berries; often contain a lot of added sugar. Homemade syrup has no defined content of plant compounds.
- Capsules, tablets and gummies: contain dried extract. The milligram figure may refer to the extract itself or to the amount of fresh fruit used to make it.
- Standardised extracts: state a guaranteed anthocyanin content and are the type most often used in studies.
Whichever form you choose, buy from a reputable supplier and follow the dose on the label. Our guide to plant-based supplements and how to choose them explains what else to look for.
Side effects: is black elderberry safe?
Commercial elderberry products made from cooked berries are generally well tolerated in normal amounts. Possible side effects are mild digestive complaints. Some groups should take extra care:
- Pregnancy and breastfeeding: there is too little safety data for elderberry supplements. Cooked elderberries in normal food amounts are a different matter; for supplements, ask your doctor first.
- Medicines: if you take immunosuppressants, diabetes medicines or diuretics, speak to your doctor or pharmacist before using elderberry extracts.
- Children: use only products made for children and never raw berries.
Black elderberry in Daily Essential Women
Of the four Sanbera formulas, only Daily Essential Women contains black elderberry extract, together with acerola extract, twelve vitamins and six minerals. No health effect is claimed for the elderberry extract itself. The formula's vitamins A (200 µg, 25 % NRV), C (43.1 mg, 54 %), D (3.22 µg, 64 %), B6 (1.05 mg, 75 %) and B12 (1.88 µg, 75 %), folic acid (150 µg, 75 %), iron (7 mg, 50 %), zinc (2.5 mg, 25 %) and selenium (12.5 µg, 23 %), all per three tablets, contribute to the normal function of the immune system. Learn more about its other plant ingredient in acerola, a natural source of vitamin C. The tablets are vegan and made in Switzerland. A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle.
Frequently asked questions
What is black elderberry good for?
Black elderberry is used in cooking for syrups, juices and jams, and as a supplement ingredient rich in anthocyanins. Small studies have looked at elderberry extract during colds and found that symptoms may be somewhat shorter or milder, but the evidence is of low certainty. There is no authorised health claim for elderberry in the EU or Switzerland.
Is black elderberry good for you?
Cooked black elderberries are a nutritious fruit, high in fibre, potassium and anthocyanins, and commercial elderberry products are generally well tolerated. Raw or unripe berries are not good for you: they can cause nausea, vomiting and diarrhoea. If you are pregnant, breastfeeding or take regular medication, ask your doctor before using elderberry supplements.
Does black elderberry work for colds?
Possibly a little, but the evidence is weak. A 2021 systematic review of five trials found that elderberry may reduce how long and how severely colds last, with low certainty, and no evidence that it reduces the number of colds people catch. The US NCCIH states there is not enough reliable evidence to draw conclusions.
Can elderberries be eaten raw?
No. Raw and unripe elderberries, their seeds, leaves and stems contain cyanogenic glycosides that can cause nausea, vomiting and diarrhoea. Always remove the green stalks and bring ripe, black berries to the boil and simmer them thoroughly. Cooking breaks down these compounds, which is why traditional elderberry recipes always heat the fruit.
Is black elderberry safe during pregnancy?
There is not enough safety data on elderberry supplements during pregnancy or breastfeeding, so it is best to avoid them unless your doctor agrees. Small amounts of properly cooked elderberries in food, such as jam, are a different matter. Discuss any supplement with your doctor, midwife or pharmacist before taking it.
Sources
- National Center for Complementary and Integrative Health (NCCIH): European Elder
- Wieland LS et al. (2021): Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complementary Medicine and Therapies 21:112
- Hawkins J et al. (2019): Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: a meta-analysis of randomized, controlled clinical trials. Complementary Therapies in Medicine 42:361–365
- Tiralongo E, Wee SS, Lea RA (2016): Elderberry supplementation reduces cold duration and symptoms in air-travellers: a randomized, double-blind placebo-controlled clinical trial. Nutrients 8(4):182
- European Medicines Agency: Sambuci flos (elder flower), herbal monograph
- U.S. Department of Agriculture: FoodData Central (elderberries, raw)
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.