May help reduce the duration and severity of cold and flu symptoms.
Effective Dose
150-300mg of standardized extract daily
Onset
Days
Cost
Mid-range
Cycle
Not required, can be taken as needed during cold and flu season.
7 things you need to know
What it does
May help reduce the duration and severity of cold and flu symptoms.
Worth it?
7/10. Elderberry shows promise in shortening the duration and severity of viral infections like the common cold and flu, making it a potentially helpful supplement during cold and flu season. However, results can vary.
How much to take
150-300mg of standardized extract daily
Price
Moderate ($15-30/month)
How fast it works
Builds up over days to weeks
Safety
Check if: pregnancy, autoimmune disorders
What people say
Most people don't feel anything specific from elderberry, but may experience a quicker recovery from cold or flu symptoms. Some report mild digestive upset at higher doses.
Elderberry bushes are native to Europe and North America, and have been used for centuries in traditional medicine.
"Most people don't feel anything specific from elderberry, but may experience a quicker recovery from cold or flu symptoms. Some report mild digestive upset at higher doses."
Research backing for this ingredient
Some evidence, more research needed
Limited
Not yet
Generally accepted with some debate
"Several studies suggest elderberry's effectiveness in reducing the duration and severity of viral infections. While more research is needed, the existing evidence is reasonably compelling."
Elderberry supplements are often used to help reduce the severity and length of cold and flu symptoms. Some evidence suggests it can boost the immune system and protect against oxidative stress.
Products below minimum dose are likely ineffective
When
Any time
How
150-300mg of standardized extract daily
Food
Can be taken with or without food.
Effects are typically noticed within a few days of consistent use, particularly when started at the onset of symptoms.
Not required, can be taken as needed during cold and flu season.
Check for specific interactions.
Elderberry is categorized as a herb.
Scientific consensus score: 7/10.
Evidence quality: MODERATE.
Add Elderberry to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.