We often see health tips that don’t have real-world implications. Some obscure product may help your health, but if you can’t get it, it doesn’t matter. When we saw research saying that elderberry juice, available in both powder and liquid form on Amazon, can help weight and blood sugar, we were interested.
When we think of healthy berries, most of us instantly picture blueberries, raspberries and strawberries. Elderberries are used as cold and flu remedies, but we rarely have them. New research shows that it might be worth adding them as a supplement or drink to your diet.
Elderberries are small, tart fruits that may regulate blood sugar, improve the microbiome and increase fat burn. Researchers from Washington State Univ. gave volunteers 355 grams of elderberry juice twice daily to see how it impacted weight management. After a week, the volunteers had better levels of helpful gut bacteria and increased glucose tolerance. They also had a 27 percent increase in fat burn.
“Elderberry is an underappreciated berry, commercially and nutritionally,” said corresponding author Patrick Solverson, an assistant professor at WSU. “We’re now starting to recognize its value for human health, and the results are very exciting.”
Prof. Solverson is right; it is underappreciated. We don’t see it on the shelves at our supermarkets. However, it is available online as a supplement and in powder form to make drinks. The top-selling elderberry powder to make drinks on Amazon has five calories and two grams of carbs per serving.
The berry’s dark color may explain why they saw such large results. The color of elderberries comes from anthocyanins, which have antioxidants with anti-inflammatory properties. They have five times more anthocyanins than any berry people commonly eat. A person would have to eat 32 ounces of blackberries to get the same amount of anthocyanins found in six ounces of elderberry juice.
This is the first clinical study in humans to examine how elderberries impact weight. The study was small and only lasted six weeks. The researchers say the results are encouraging and show that the berry may pack a big punch, but more study is needed. All of the volunteers were overweight or obese. However, they did not have blood sugar concerns or any medical problems.
Elderberries should never be eaten raw. They contain cyanide. However, being cooked removes it. Identifying the edible elderberry plant instead of toxic versions can be difficult, so it is best left to professionals. Elderberry juice and powder sold commercially are safe.
While there are no other reported problems with elderberries, it is also best to speak to your doctor before adding a new supplement or making a change to your routine.
