Elderberry juice comes from the dark purple elderberry, which has been used in traditional medicine as a cure for colds and similar conditions. For now, experts are still learning more about elderberry juice’s effects on health, but it may have some benefits.
Elderberry juice contains anthocyanins, which are polyphenols (a type of plant compound) that can benefit health. Anthocyanins have antioxidant capabilities and provide elderberries with their deep, purple color and tart taste.
Anthocyanins are also found in high quantities in red cabbage, purple potatoes, and blueberries. However, elderberries are considered one of the best sources of anthocyanins—a 6-ounce serving of elderberry juice contains 360 milligrams of anthocyanins. Some research suggests you can start seeing health benefits with just 80 milligrams of anthocyanins per day.
These anthocyanins in elderberries may help stimulate the immune system and may also work against:
- Inflammation
- Diabetes
- Unnecessary cell growth
- Viruses
Berry juices often lose some of their antioxidant content during storage; however, elderberry juice largely holds onto its anthocyanins.
A 2024 study found a potential positive connection between elderberry juice consumption and gut health.
Study participants were asked to drink either 12.5 ounces of elderberry juice or a placebo for a week, then they switched. The researchers noted that, after just a week of drinking elderberry juice, participants had more beneficial bacteria in their gut microbiome, or the collection of microorganisms that live in the gastrointestinal tract.
This may be due to elderberry juice’s antioxidant—specifically, anthocyanin—content. Some research suggests anthocyanins extracted from purple sweet potatoes can act like a prebiotic, encouraging the growth of healthy bacteria in the gut microbiome. The same might be true for the anthocyanins in elderberry juice.
Elderberry juice is currently being studied as a functional food to boost fat loss in people with obesity and overweight.
Research that investigated elderberry juice’s effect on the gut microbiome also looked into its effect on fat oxidation, or the body’s burning of fat. Experts found that drinking 12.5 ounces of elderberry juice for a week was associated with greater fat burning.
In another study, researchers asked people with overweight or obesity to drink 6 ounces of elderberry juice daily for a week. Those participants had greater rates of carbohydrate burning after drinking elderberry juice.
However, both studies were small, and neither found that elderberry juice helped people burn more calories. More research needs to be done on how this beverage could actually affect weight management.
Research shows that drinking elderberry juice may lead to better blood sugar control.
In a 2024 study, participants ate a high-sugar meal of waffles and syrup, along with either a glass of elderberry juice or a placebo drink. Results showed that those who had elderberry juice saw a less significant spike in blood sugar after eating.
However, research is mixed. Another small study of people with overweight or obesity found no difference in post-meal blood sugar levels between groups who did and didn’t drink elderberry juice.
Elderberry is best known as a treatment for colds and other upper respiratory infections.
Although the fruit can’t prevent these infections, some research suggests elderberry can help shorten the duration of colds and flu, as well as ease the severity of symptoms.
One would assume that elderberry juice also contains these infection-fighting benefits. However, there’s little research on the topic. A 2012 study found elderberry juice concentrate has an immune-boosting effect against flu, but when it comes to elderberry juice’s effect on cold and flu symptoms in general, more research is needed.
Elderberry juice is just one way to consume the fruit—jams, teas, wines, and syrups are also popular, in addition to powders and dietary supplements.
Regardless of how you’re consuming it, there’s no known safe upper limit for elderberry consumption. That means experts don’t know if there’s a point where intake becomes dangerous.
Standard servings of elderberry juice should be safe to incorporate into your diet, but talk to a healthcare provider before you add it to your diet. It’s particularly important to do so if you’re taking any prescription medications, since they may interact with the drink.
