### Elderberries and Their Health Benefits Elderberries are small, dark berries from the elderberry plant. They are often used in supplements to help with colds and flu. Elderberries contain flavonoids, which are natural substances that may help reduce swelling, fight inflammation, and boost the immune system. #### Benefits of Elderberries - **Cold and Flu Relief:** Some studies suggest that elderberry can help ease flu symptoms like fever, headache, sore throat, fatigue, cough, and body aches. The benefits are most noticeable when taken within 24 to 48 hours of symptom onset. One study even found that elderberry could cut the duration of flu symptoms by more than 50%. - **Other Uses:** Elderberry has been suggested for use in bacterial sinus infections, bronchitis, high cholesterol, and even HIV. However, more research is needed to confirm these benefits. #### Usage and Dosage There is no standard dose for elderberry. For flu, some studies have used 1 tablespoon of elderberry syrup extract four times a day. Elderberry lozenges, often combined with zinc, are also common and are taken several times daily after cold symptoms begin. Always consult your healthcare provider for advice. #### Safety Concerns Cooked elderberries are used in foods like jams, pies, and even wine, but no research has found that these foods offer health benefits. Raw elderberries and other parts of the elder tree are poisonous. Due to potential risks, elderberry is not recommended for children or for women who are pregnant or breastfeeding. #### Conclusion While elderberries have shown promise in reducing flu symptoms and boosting the immune system, more research is needed to confirm their effectiveness for other conditions, including diabetes. Always consult your healthcare provider before starting any new supplement.