A study led by scientists at Washington State University in the United States showed that drinking about 355 ml of elderberry juice every day for a week can promote positive changes in the intestinal microbiome and improve the body's ability to burn fat, thereby helping people control weight and promote metabolic health. The relevant paper was published in the recent "Nutrients" journal.
Elderberry is a small dark purple berry that is often used as a medicinal plant and supplement to enhance human immune function. However, little is known about other potential health benefits of elderberry.
To gain a deeper understanding of the health benefits of elderberry, the research team conducted a randomized controlled trial. In the trial, 18 overweight adults were randomly assigned to drink elderberry juice or a placebo. This placebo was specially developed by the Food Innovation Laboratory of North Carolina State University and was similar to elderberry juice in color and taste, while following a standardized diet.
The results showed that the number of beneficial intestinal bacteria such as Firmicutes and Actinomycetes in the participants who drank elderberry juice increased significantly, while the number of harmful bacteria decreased significantly. A healthy intestinal microbiome is essential for nutrient absorption and people's physical and mental health. Drinking elderberry juice also improved metabolism. Specifically, participants who drank elderberry juice experienced a 24% lower blood sugar response curve, a 9% lower insulin response curve, and a 27% increase in fat oxidation. In addition, elderberry juice enhanced the body's ability to burn fat. Fat oxidation, or the breakdown of fatty acids, was significantly increased in participants who drank elderberry juice after a high-carb meal and during exercise.
The researchers say these positive effects stem from the high concentration of anthocyanins in elderberries. This plant-based bioactive compound has a variety of health benefits, including anti-inflammatory, anti-diabetic and antimicrobial effects. Other berries also contain anthocyanins, but usually in lower concentrations. For example, 4 cups of blackberry juice have the same amount of anthocyanins as 177 ml of elderberry juice.
Elderberries are rich in anthocyanins, a flavonoid that gives them their distinctive purple color and enhances their health benefits, including improved glucose tolerance and fat oxidation.
Obesity is a multifactorial disease associated with a range of cardiometabolic complications. The prevalence of obesity in the United States is estimated to be 42%, and is expected to reach 48-55% by 2050.
Anthocyanins are a subclass of flavonoids that are known to have health benefits and can prevent obesity-related diseases, including diabetes, dyslipidemia, and cardiovascular disease. There is evidence that anthocyanins exert health benefits by blocking the intestinal absorption of simple sugars, increasing the metabolism of fat and muscle cells, and regulating the composition of the intestinal microbiota.
Elderberry juice contains a large amount of anthocyanidin-based anthocyanidins. Scientists in the current study have previously shown that rodents fed a 45% fat diet and 10% elderberry juice powder showed physical and metabolic improvements, which were partly mediated by changes in the intestinal microbiota caused by elderberry juice.
Elderberry is a nutrient-rich berry, containing vitamin C, dietary fiber, antioxidants (such as anthocyanins and flavonoids), and minerals such as potassium and iron. Its high antioxidant activity helps fight inflammation, boost immunity, and has potential benefits for cardiovascular and respiratory health.
Each 100g of fresh elderberry contains approximately 6-35 mg. While lower than citrus fruits, this combined with antioxidants, can synergistically enhance immune system function.
Potassium: Contains approximately 280 mg per 100g, which helps regulate blood pressure and fluid balance.
Iron: A moderate amount (approximately 1.6 mg/100g) improves absorption when combined with vitamin C.
Elderberries contain approximately 7 grams of dietary fiber per 100 grams (dried fruit), primarily soluble fiber, which promotes the growth of beneficial intestinal bacteria, improves digestion, and relieves constipation. Their low glycemic index makes them suitable for moderate consumption by those with sensitive blood sugars.
Elderberries' antioxidant capacity primarily comes from anthocyanins and flavonoids, which are present in concentrations far exceeding those found in more common fruits like blueberries and cranberries. These compounds neutralize free radicals, reduce oxidative stress, and lower the risk of chronic inflammation.
Reduce swelling and relieve pain: Elderberry juice can play a particularly good role in reducing swelling and relieving pain. It can speed up the metabolism of excess water in the human body, and can quickly reduce the symptoms of edema in the body. It has a particularly good effect on relieving swelling that often occurs in humans. In addition, when people have joint swelling and pain, drinking more elderberry juice can also relieve symptoms.
Astringent and hemostatic: Elderberry juice can also be applied directly to people's traumatic wounds. In particular, when people have traumatic bleeding, applying an appropriate amount of elderberry juice can stop bleeding as soon as possible, and can prevent livestock infection. In addition, when people have bleeding diseases such as coughing up blood and vomiting blood, taking elderberry juice in time can also play a significant hemostatic role.
Promote digestion: Because elderberry contains rich fruit acid, vitamin C and active enzymes, these substances can promote human digestion after being absorbed by the human body, accelerate the secretion of digestive juice in the human body, promote the stomach, and digest and absorb food in the body, which is very beneficial to maintaining the health of the human digestive system.
Beauty and skin care: Elderberry juice contains rich vitamin C and natural polysaccharides, which can nourish delicate skin, improve skin elasticity, and prevent the production of melanin in the body. Regular drinking can play a particularly good whitening role, can fade the spots on the surface of the skin, and can also make people's skin quality significantly better.
Elderberry has been used for centuries in folk medicine in Europe and North America.
The study found that elderberry juice had positive effects on glucose tolerance, fat oxidation, and the gut microbiota. In terms of the gut microbiota, the study found a modest improvement in the presence of microbial communities that support health after drinking elderberry juice.
Together, these observations suggest that drinking elderberry juice for one week could effectively support obesity management in healthy adults with a body mass index (BMI) of more than 25 kg/m2. However, the study also has limitations. The one-week treatment period means that it cannot provide long-term safety and health benefits associated with drinking elderberry juice.
The two challenge meals used in the study differed by 15 grams in total sugar content. Given this limitation, the scientists suggest that the observed improvements in glucose tolerance and insulin sensitivity are suggestive but must be confirmed by additional testing with better control of the dietary challenge design, including macronutrients and energy matching between the two meals.
The scientists also highlight the need for future investigations into the mechanism of action of elderberry juice through long-term clinical trials, preclinical studies, and translational research models.
No. Raw elderberries contain cyanogenic glycosides, which can cause nausea and vomiting if accidentally ingested. They must be heated or professionally processed to remove the toxicity.
Currently, most research focuses on in vitro experiments or small-scale human trials, and the evidence is limited. Its effectiveness varies from person to person, and it cannot replace standard medical treatment.
Elderberry juice is often used to boost immunity and relieve cold symptoms, but it may cause mild gastrointestinal discomfort, allergic reactions, or drug interactions. Long-term overdose or use in certain individuals may cause more significant side effects, so use with caution.
