Fruit · Berries

Elderberries

Health
ScoreA+

Elderberries are dark purple berries rich in anthocyanins and vitamin C, traditionally used in herbal medicine and increasingly studied for immune support and anti-inflammatory properties.

Track Elderberries in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Elderberries scores 94

Nutrient density28

Protein quality3

Fiber content10

Healthy fats5

Bioactive compounds15

Glycemic impact10

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 56%Iron 12%Vitamin B6 11%Copper 9.5%Potassium 8.4%

Nutrition

per_100g

Calories

0.7g

Protein

18.4g

Carbs

0.5g

Fat

Fiber

Health benefits

Enhanced immune response and reduced duration/severity of upper respiratory infections

moderate evidence

Anthocyanins and other polyphenols stimulate interferon production and enhance natural killer cell activity, supporting the innate immune system's ability to combat viral pathogens

Reduced systemic inflammation and oxidative stress

moderate evidence

High anthocyanin content provides potent antioxidant activity, neutralizing free radicals and reducing pro-inflammatory cytokine production

Improved cardiovascular health markers

moderate evidence

Polyphenols improve endothelial function, reduce blood pressure, and lower LDL oxidation risk; potassium (280mg/100g) supports healthy blood pressure regulation

Glycemic control support

moderate evidence

Anthocyanins enhance insulin secretion and improve insulin sensitivity, with high fiber content (7g/100g) slowing glucose absorption

Neuroprotection and cognitive resilience

emerging evidence

Anthocyanins cross the blood-brain barrier and reduce neuroinflammation, supporting microglia regulation and synaptic plasticity

Pairs well with

·Pair with black pepper or piperine-containing foods because piperine enhances anthocyanin bioavailability and absorption in the small intestine
·Combine with ginger because both are traditionally used for immune support and their polyphenols work synergistically to reduce inflammation
·Mix with zinc-rich foods (pumpkin seeds, oysters) because zinc and vitamin C together optimize immune cell function and antibody production
·Pair with healthy fats (coconut oil, olive oil) because anthocyanins are fat-soluble and absorption increases significantly with dietary lipids

Practical tips

·Best timing: Elderberry extracts can be consumed any time of day for immune and antioxidant benefit. Many practitioners recommend taking during mornings for convenience or at the first sign of illness symptoms. Evening consumption is equally effective and may support overnight immune recovery.
·Purchase standardized elderberry extract or syrup with verified anthocyanin content (typically 10-15% by weight) rather than relying on fresh berries, which are rarely available and astringent when unprocessed
·Take elderberry preparations consistently during high-risk seasons (autumn/winter) at the first sign of symptoms rather than waiting for full infection, as timing significantly affects efficacy
·Store dried elderberries or extracts in airtight, opaque containers in cool, dark conditions to preserve anthocyanins, which degrade with light and heat exposure
·Avoid consuming excessive quantities (>4 servings/day of extract) as raw elderberries and some preparations contain compounds that may cause digestive upset in sensitive individuals
·Select products with minimal added sugars if using syrup formulations; look for brands using glycerin or honey-based delivery systems instead