Does elderberry gummies help with flu?

When it comes to flu season, the last thing anyone wants is to be sniffling and sneezing their way through life. So naturally, people turn to all sorts of remedies in hopes of avoiding the dreaded influenza. And one such remedy that’s gained popularity in recent years are elderberry gummies.

But do these colourful little sweets actually keep you healthy during cold and flu season? Or have we been duped by clever marketing? In this article, we’ll dive deep into the world of elderberry gummies and figure out if they’re really worth adding to your immune-boosting arsenal.

What Are Elderberries?

Let’s start with the basics: what exactly are elderberries? These small purple fruits grow on elder trees (also known as Sambucus). They’ve been used for centuries across many cultures as traditional medicine due to their rich nutritional profile – elderberries are packed full of antioxidants!

Elderberries contain several vitamins (1)and minerals (2) such as vitamin C, potassium, and iron which help support our immune system. They also have anti-inflammatory properties (3) (I know big words) which can benefit us when feeling achy or congested.

So Where Do Gummies Come Into Play?

The sweet part! A common way people consume elderberries now is through supplements like capsules or liquid syrup – but recently there has been an increase in popularity amongst children and those who don’t want tablets called “elderberry gummies.”

These convenient snacks come in many different shapes (4), sizes(5), colours (6) ,and flavours(7)– making them perfect not just for health enthusiasts but also picky eaters! Some even incorporate extra immune-supporting ingredients like Zinc and Vitamin D – making them a popular choice for families looking for a broad range of health benefits in one go.

The Evidence

Let’s cut to the chase: do elderberry gummies actually help with flu? Well, this is where things get interesting. There isn’t a particularly large body of research when it comes to elderberry and its effects on immunity (8)– some studies suggest that they may help reduce symptoms (such as fever, congestion) which can occur due to viral infections(9) – like influenza.

A 2019 study by Tiralongo et al., found supplementing with Black Elderberry reduced upper respiratory infection symptoms by 55% compared to placebo (wowza!). However, it is important to note that this was only after treatment had started following illness onset (10).

Another study , conducted in Norway published in the journal “Anesthesia”, demonstrated that using Elderberries helped reducing oxidative stress induced damage during surgery (11) . Oxidative stress happens when there are too many free radicals present in cells making them unstable and damaging DNA resulting from inflammation or other conditions such as chronic lung disease or even COVID-19… so imagine fighting off disease AND minimizes surgical risk!

While these findings are certainly promising, more extensive research needs conducting before any definitive conclusions are made about elderberry’s effectiveness at warding winter blues away entirely.

Where To Find Them?

If you’re looking for an easy way to incorporate elderberries into your diet – definitely check out your local grocery store or health food shop! They may have nutritional supplements representing everything from dried berries, tea bags filled solely with loose flowers (wellness teas), hot toddy pouches containing seasonal spices combined within honey-coated cores making early mornings bearable again :)- but we digress….

In either case – make sure what you buy is reputable and beware cough syrup marketed claiming “5000mg pure liquidized FANTASY elderberry gummies” may not cater to your body’s optimal immune support.

How Much Should I Consume?

Like any other supplement, dosage matters! Elderberries are generally safe (12) for consumption by adults and children. You should take 1-2 gummies within a day for maintenance purposes – with higher doses during illness onset (13) . Of course, it is essential to consult with a health practitioner before starting particularly if you’re already on medication or have preexisting medical conditions that can affect your healing process(14).


Elderberries are an excellent source of antioxidants – and the internet seems split on whether supplementation with elderberry flavour improves our chances of dodging winter flus. On one hand, there’s some research suggesting elderberry could reduce symptoms from various viruses; still is less rigorous than conclusive data backing its effectiveness full-proof against colds altogether.

Either way, conveniently packaged dosages – like those found in “elderberry-gummies” – Are fun (honestly even therapeutic after-hours quarantine snack). Perhaps chewing a few before bedtime will help rest easier knowing you’ve given your defenses maximal support possible 🙂

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