The Benefits Of Elderberry For Weight Loss

What are elderberries?

Elderberries are small, dark purple fruits which have been used for medicinal properties.¹ The fruit is extracted from the elderberry plant (Sambucus spp.), a shrub native to Europe (except for certain parts of Scandinavia and Russia) and in the Atlas Mountains of North Africa (Algeria, Morocco and Tunisia). It has been introduced to many other parts of the world, in Northern Europe, New Zealand, North America and the southern part of Australia, for example. The genus Sambucus consists of 5-30 species, with Sambucus nigra L. being the most common species. The fruits of this plant are commonly referred to as elderberries, European elderberries, black elder, etc., while the flower is commonly called elderflower. The black fruit is edible and is used in a variety of food products, including elderberry tea, elderberry gummies, and wines. Elderberry extracts are commonly consumed as a supplement in the form of syrups, capsules, or teas. They can also be used as an ingredient in various culinary dishes and drinks.

The benefits of elderberries for weight loss

There is limited research on the use of elderberries for weight loss. Some preliminary studies suggest that black elderberry extracts have properties that can help with weight management.²

Anthocyanin, one of the key ingredients found in elderberries, is documented in the improvement of glucose metabolism.¹

• It is also effective in the reduction of advanced glycation end products that are associated with dysfunctional metabolism in obesity^2,3
• Elderberry works effectively to reduce blood cholesterol and triglyceride levels.⁴
• One study published in Phytotherapy Research showed that the average weight, blood pressure, physical and emotional health, and quality of life all got much better after a daily diet containing elderberry juice⁷
• It is beneficial in cases of hypertension and helps to reduce both systolic and diastolic hypertension⁴

Other health benefits of elderberry

Elderberry extracts have also been documented for their anti-inflammatory and antioxidant effects. One study identified that cells pre-treated with elderberry extract were resilient to oxidative stress and had better cell viability. Some other anti-ageing effects included preservation of cell shape, prevention against DNA damage and mitochondrial dysregulation.⁸ Another notable experiment showed the anti-cancer effects of elderberries with protective effects on healthy cells and inducing cell death in cancer cells.⁹

Elderberry is also found to be protective against bone loss in Type 1 Diabetes Mellitus.¹⁰

Additionally, one of the quantitative data corroborations in 2019 showed a significant mean effect size for the therapeutic effects of elderberry supplementation in improving upper respiratory symptoms. These findings may provide an alternative to the inappropriate use of antibiotics to treat upper respiratory symptoms caused by viral infections.¹¹ Apart from documented antiviral effects in respiratory infections and the use of elderberry as an antiviral treatment in many traditional medicine systems¹², elderberry extracts also contain compounds known for high antibacterial activity.¹³

Evidence also suggests that elderberry extracts may have a significant role in reducing gum infections as a result of bacterial overgrowth.¹⁴

Another health benefit of Elderberry extracts is that they can also produce laxative effects, which may be beneficial for people suffering from constipation.¹⁵

Nutritional facts

• Elderberries of the Sambucus canadensis L. and S. nigra l. varieties are recognised as safe for human consumption by the FDA
• Elderberries are nutrient-rich and contain carbohydrates, proteins, fats, fatty acids, minerals and vitamins¹⁷
• They are a good source of fibre, with 100 grams providing about 7 grams¹⁸
• They are an excellent source of Vitamin C, with 100 grams providing about 36 milligrams
• Important minerals, including iron, potassium, and magnesium, are also found in elderberries.

Nutritional profile of raw elderberries 

Elderberries have an excellent fatty acid profile, including essential fatty acids.

Elderberries are low in proteins, but the amino acid profile is impressive and includes all the essential amino acids.

Elderberries contain other bioactive compounds, including anthocyanins, flavonoids and polyphenols, which have been shown to have anti-inflammatory, antioxidant and immune-boosting effects. Namely, phenolic acids (gallic acid, gentisic acid, 4-hydroxybenzoic acid, caffeic acid, vanillic acid, coumaric acid and ferulic acid), flavonols (quercetin-3-rutinoside (rutin), quercetin, kaempferol, syringe and isorhamnetin) and anthocyanin (malvidin). These compounds confer the above-noted antidiabetic, antiviral, antidepressant, antitumor, and antioxidant potential.¹⁷

Side effects and other concerns

• Red varieties of elderberry, fresh leaves, young buds and roots are poisonous
• Consuming large amounts of elderberries or other berries can lead to upset stomach, diarrhoea, and other digestive issues due to laxative properties
• Allergic reactions to elderberries have been documented in some people, and symptoms include itching, hives, and difficulty breathing ¹⁹
• Elderberries contain compounds that can interact with certain medications, such as blood thinners and immunosuppressants
• There is also limited research on the safety of consuming elderberries during pregnancy and breastfeeding, so it is best to avoid them altogether or consume them in moderation

If you are at all unsure as to whether you should consume elderberry products, seek the advice of a healthcare professional such as a doctor or nutritionist.

Summary

The elderberry is an excellent medicinal herb. It is a nutrient-rich berry which contains many vitamins and minerals. Elderberries can be beneficial for weight loss due to their effects on metabolic regulation. Significant levels of bioactive compounds found in elderberries contribute to their therapeutic properties, which have been documented over many years. 

Despite these extraordinary benefits, caution should be exercised before consuming large quantities of elderberries. Especially if someone is being treated with prescribed medication, has a high tendency for allergic reactions, or in cases of breastfeeding and pregnancy.