Is Elderberry Good For Weight Loss?
Sambucus nigra or also known as elderberry or black elder and a member of the Adoxacae family is a century-old remedy for flu, rheumatism, headache, dropsy, indigestion, appendix inflammation, and colds commonly found in Europe, North and South America, Asia, and South Pacific
It is often extracted to a syrup because of its antioxidants, phenolic compounds, and vitamin C contents. It grows in places where its soil is moist and full in shade like lakes, ponds, forests, fields, and roadways.
It usually blooms in June and July where bees, wasps, and beetles are drawn into. If you live in the United States, you surely know about this shrub.
We have a great Ultimate Weight Loss Guide that reviews all methods, mind discipline and heaps more – read it here.
Lotus Leaf is also worth investigating.
Other detox teas you may wish to consider are covered here.
With that, let us know deeper if Elderberry can help you lose weight.
Best Elderberry Tea in 2021
A great way to start with Elderberry is with a Tea Best Elderberry Tea
Is Elderberry Good For Weight Loss?
Do you know that its anti-inflammatory and fiber content is responsible for making your body lose weight? Plus, it is full of minerals and vitamins like including Phosphorus, Iron, Copper Potassium, and vitamins A, B, and C.
With that, it would help your body feeling full and can help your digestive system to work well. High-fiber content can also help in flushing out harmful toxins in the body, minimize bloating, and reduce excess gas.
An evidence-based systematic review of Elderberry for weight loss was conducted by Hasani-Ranjbar et al. They focused on the effects of Sambucus nigra (elderberry) in humans and it concluded that change of body weight and body fat were shown when they formulated a daily dose of 1 mg anthocyanin, 370 mg flavonol, and 150 mg of hydroxycinnamate from elderberry.
Also, fat compounds present in an elderberry flower extract found to decrease fact accumulation by observing a concentration of 200 µg/mL of the extract. It reported an average of 1% fat reduction of studied individuals and improvement of the Body Mass Index (BMI).
Not only that, the application of elderberry extract even helped in diabetes which also can also lead to obesity by reducing the glycosylation rate of hemoglobin ( HbA1c) in diabetic rats and also showed a reduced level of fibrinogen that can increase antioxidant protection by lowering lipid oxidation process and improving the lipid profile of the organisms.
What Are the Nutritional Contents of Elderberry?
We all know that Native Americans historically use elderberry for treatments in several illnesses this is because of its high nutritional contents found in this shrub. Let’s see what are these.
- Elderberries are rich in antioxidants
- It is also a low-calorie food. 100 grams of elderberry contains 73 calories only, 18.4 grams, 1 gram of fat, and 1 gram of protein.
- It is rich in anthocyanins which is an anti-inflammatory that can aid weight loss.
- Has a high amount of flavonols quercetin, kaempferol, and isorhamnetin
- Has phenolic acids
- Has high dietary fiber content
- Rich in vitamin C. it has 6-35mg of vitamin C in every 100 grams of elderberry (60% of the recommended daily intake).
What Are The Other Benefits of Elderberry?
While it is considered to be a good weight loss source, it also contains other health benefits like other folk medicine does. From the shrub to flowers and berries are all considered to be beneficial. Here are the other benefits of elderberry:
- Boosts immune system
- Joint and muscle pains
- Speeds metabolism
- Eliminates excess cholesterol
- Reduces the appearance of wrinkles and age spots
- Strengthens the bones and bone tissues
Is it Okay to Take Elderberry Everyday?
To answer that frequently asked question directly, yes, it is safe to take it every day since the use of elderberry is considered to be safe and free from toxins and long-term use has no evidence-based studies that it can cause danger to your health.
There are no universal recommendations for the appropriate dosage of this herb. However, most manufacturers recommend 1 tablespoon or 15 ml of elderberry syrup taken four times daily for treatment.
But keep in mind that this medicinal herb is not intended for self-treatment and not a substitute for any doctor-recommended medicines.
Elderberries are available in any form like syrup, soup, capsules, tonics, topical ointment, teas, and gummies.
Elderberry gummies help build immunity in children.
What is the Best Form of Elderberry in 2024?
The best form for effect is usually a concentrated Elderberry supplement powder or capsule. There is not a standard dose of elderberry. For flu however some studies(also have indicated Elderberries antiviral properties) have used 1 tablespoon of an elderberry syrup extract four times a day or a powdered form. Another common way to take elderberry is a lozenge, often with zinc, that is taken numerous times daily after a cold begins.
What Are The Side Effects of Elderberry?
Raw and uncooked elderberries (leaves, fruits, and stems) are not to be taken by mouth since it may result in cyanide toxicity like diarrhea and vomiting. Take this in a small amount for safety purposes. Hence, pregnant women, lactating mothers, children, and individuals who have serious medical conditions such as cancer, high blood pressure, and diabetes should consult a medical professional first.
These are its other side effects:
- Overconsumption may cause laxative effects like abdominal cramping, diarrhea, and stomach ache.
- Abdominal distention
If you experience these symptoms after consuming an elderberry extract, immediately call your doctor. Additionally, elderberry is a diuretic herb so expect to have frequent urination after consumption.
Also, you should be careful when you are taking prescribed medicines since elderberries may have an interaction with them. These medications are:
- Zenapax (daclizumab)
- Prograf (tacrolimus)
- Imuran (azathioprine)
- Sandimmune (cyclosporine)
- Simulect (basiliximab)
- Corticosteroids (prednisone)
- CellCept (mycophenolate)
- OKT3 (muromonab-CD3)
- Rapamune (sirolimus)
How Can I Take Elderberries?
As mentioned above, elderberries can be available in different forms like supplements or capsules, gummies, tonics, and topical ointment but the most popular one is taking as an elderberry tea.
How to make Elderberry Tea
- Elderberry flowers
- A pinch of cinnamon
- A cup of water
- Honey (exceptional)
- Add water and elderberry flowers into a pot.
- Let it boil for several minutes.
- Add a pinch of cinnamon or other spices/flavorings you like.
- Let it cool for five minutes.
- Remove from heat and strain.
- Add honey for natural sweetness and to reduce the tart taste.
- Pour into a mug and serve.
How to Select and Store Elderberry?
Elderberry blooms over the summer between July to September. Unriped elderberries are slightly toxic so make sure to pick or harvest them when riped. You would know because the riped fruit shows a dark purple or black in color and is soft and juicy or watery when squeezed. While the unripe ones are green or pale in color.
If you do not have the chance of picking or harvesting it, you can buy it in reputable and trusted stores.
When drying elderberries, you need to place them in hot water containers letting the debris float on its own. Scoop them out or you can use a strainer. Then, use a colander or a paper towel to dry it and remove excess moisture. After that, prepare a tray to lay the elderberries out in the sun or you can use your oven with moderate heat.
When freezing the elderberries, clean and dry the fruit the way it is mentioned above. Seal it in ziplock bags, put them in the freezer.
No matter how you want your elderberry to be used, always store them in a sealed container making sure it is dry and clean enough. Keep them away from any exposure since it attracts insects and birds.
While elderberry can do amazing things for your health and body, never forget that any food supplement is not regulated by the Food and Drug Administratio (FDA). Thus, if you are buying this in stores, make sure that it comes from a reputable manufacturer. Specific labels and good packaging should always be one of your buying standards too.
Also, a moderate intake of this medicinal herb may help your weight loss journey but always take it along with a balanced and healthy diet and right exercises.