Elderberry has become popular as a natural remedy for colds and the flu, but it contains compounds that may also help manage blood pressure. The research is limited and largely based on laboratory and animal studies rather than human trials. Still, here are three reasons why elderberry might have a blood pressure-lowering effect:
Elderberries are rich in antioxidants, especially a type called anthocyanins, which give the berries their deep purple color.
Antioxidants help limit damage from oxidative stress, a process that can make blood vessels stiff and less able to relax over time. When blood vessels become narrow or lose flexibility, blood pressure can rise. While the evidence in humans isn’t strong, several animal studies have linked oxidative stress to high blood pressure.
When researchers looked at elderberry in lab and animal studies, they found its antioxidants could affect how blood vessels respond and how easily blood flows through them. In theory, that could help maintain healthier blood pressure levels.
Again, this connection is mostly based on early laboratory and animal research. Human studies haven’t clearly shown that eating elderberries leads to lower blood pressure.
Ongoing inflammation can damage the inner lining of blood vessels and make them less flexible. Elderberry contains polyphenols, a type of plant antioxidant, that may help reduce inflammation linked to heart and blood vessel health.
In animal studies, rats that already had high blood pressure and were given elderberry extract showed lower levels of inflammatory markers and better overall heart and blood vessel function. The polyphenols in elderberry appear to work by reducing oxidative stress, which in turn can help decrease inflammation in the blood vessels. But when researchers tested elderberry in healthy rats and healthy human volunteers, they didn’t see the same benefits on blood pressure.
Again, most of this research comes from lab and animal studies. There isn’t enough evidence to know whether and how elderberry affects blood pressure in humans.
High cholesterol can contribute to high blood pressure by causing plaque buildup in arteries, which can make blood vessels narrow and stiff.
In rats with high blood pressure, elderberry extract lowered total cholesterol, triglycerides, and low-density lipoprotein (LDL, the “bad” cholesterol) while raising high-density lipoprotein (HDL, the “good” cholesterol). Researchers think this may happen because elderberry polyphenols affect how the body processes fats and manages oxidative stress.
Because this research is based on animal studies and not human trials, whether elderberry has the same effect on cholesterol in humans remains unclear.
Elderberry is generally safe when cooked or properly processed, but there are some important safety concerns to be mindful of.
Raw or Unripe Elderberries Are Toxic
Uncooked elderberries, leaves, stems, and seeds contain cyanogenic glycosides, which can cause nausea, vomiting, and diarrhea. Always use cooked elderberries or commercially prepared elderberry products, like syrups, supplements, or extracts. If you accidentally eat raw elderberries and develop symptoms, stop eating them and seek medical care.
Some People Should Avoid Elderberry
Consider skipping elderberry if you:
- Are pregnant or breastfeeding: There isn’t enough research to confirm whether elberries are safe during pregnancy or while nursing.
- Have an autoimmune condition: Elderberry may stimulate the immune system, which could worsen autoimmune diseases like rheumatoid arthritis or lupus.
- Are taking certain medications: There’s limited research on how elderberry interacts with medications, including blood pressure drugs, diuretics, and immunosuppressants.
If you’re considering using elderberry regularly or including elderberry supplements for blood pressure or heart health, talk to your healthcare provider first, especially if you take medications or have underlying health conditions.
Elderberries have a tart, slightly bitter flavor, so they’re rarely eaten on their own. Most people use them in small amounts, mixed with other foods or taken in prepared forms.
Common ways to use elderberry include:
- Mixing elderberry syrup with honey and taking it by the spoonful, or adding it to tea, yogurt, or oatmeal
- Brewing elderberry tea from dried, cooked elderberries or elderflower
- Cooking elderberries into jams, pies, or sauces (Make sure they’re fully cooked before eating.)
- Taking supplements in capsule, gummy, or lozenge form
There’s no recommended daily dose of elderberry for blood pressure or heart health. If you choose to try elderberry for blood pressure, talk to your healthcare provider first about whether it’s safe for you.
If they say it’s safe for you, do the following when choosing a product:
- Look for reputable brands that provide third-party testing or quality certifications. The U.S. Food and Drug Administration (FDA) doesn’t regulate supplements the same way it does medications, so third-party testing helps ensure the product includes only the ingredients it says it does.
- Check labels to confirm the product contains Sambucus nigra (black elderberry).
- Avoid products with excessive added sugars.
Follow product label instructions, avoid taking more than recommended, and don’t use elderberry as a substitute for prescribed blood pressure medication.
