What is elderberry juice good for?

Black elderberry, or Sambucus nigra, is a small deciduous tree, sometimes classified as a shrub. It usually grows up to 7 metres tall and has a fairly branched crown. It occurs naturally in large areas of Europe, Western and Central Asia, and North Africa, and has also been introduced to North America. In Poland, it is a common plant, found both in lowland areas and in the lower parts of mountains. One of the most popular products obtained from elderberry is juice from its fruit.

1. Properties of elderberry juice
2. Elderberry juice in the kitchen

Properties of elderberry juice

The potential effects of the juice are mainly associated with the presence of polyphenols, including anthocyanins, which are responsible for the dark purple colour of the fruit. Laboratory models have described their antioxidant properties and their effect on selected elements of the immune response.

Colds and infections

Elderberry juice may be particularly helpful in treating upper respiratory tract infections, i.e. colds and flu-like symptoms. Studies have shown that elderberry preparations can shorten the duration and alleviate the severity of some symptoms, especially when used as early as possible after their onset.

Effect on metabolism

In several interventions in adults who were generally healthy or overweight, regular consumption of elderberry juice for several days to several weeks was associated with improved glucose tolerance after meals and a shift in metabolism towards greater use of fats as an energy source. These effects were not spectacular, but they were noticeable at the physiological level.

Impact on the intestines

Another area where elderberry juice may be helpful is intestinal microbiota. Short-term intervention trials have shown that elderberry juice can alter the composition of intestinal bacteria, increasing the proportion of groups considered metabolically beneficial. These changes are consistent with what is observed with other polyphenol-rich plant products, such as blueberries and currants, and may indirectly affect glycaemic control, lipid metabolism and intestinal barrier function.

Nutritional value of elderberry juice

Elderberry juice in the kitchen

Elderberry juice is valued in cooking mainly for its intense, deep colour and distinctly fruity, slightly tart flavour. It is traditionally used as a base for syrups, jellies, jams and dessert sauces, where it goes well with apple, pear, vanilla and spices. This juice is sometimes added to lemonades, iced teas, cocktails and fermented drinks, acting as a natural colouring and flavouring.

"Elderberry juice is one of the simplest and most effective ways to take advantage of the health benefits of this plant. Drunk regularly, especially in autumn and winter, it can significantly strengthen the body's immunity and reduce susceptibility to infections." Agata Bugorska - Dietitian

In confectionery and gastronomy, it is also used to flavour creams, mousses and ice cream, giving them a characteristic dark purple hue without the need for synthetic colourings. Elderberry juice is also used in savoury cuisine, for example as an ingredient in reduced sauces for game or beef, where its acidity can balance the flavour profile of the dish.

Sources:

• Hawkins, J., Baker, C., Cherry, L., & Dunne, E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary therapies in medicine, 42, 361–365. https://doi.org/10.1016/j.ctim.2018.12.004
• Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 8(4), 182. https://doi.org/10.3390/nu8040182
• Murkovic, M., Abuja, P. M., Bergmann, A. R., Zirngast, A., Adam, U., Winklhofer-Roob, B. M., & Toplak, H. (2004). Effects of elderberry juice on fasting and postprandial serum lipids and low-density lipoprotein oxidation in healthy volunteers: a randomized, double-blind, placebo-controlled study. European journal of clinical nutrition, 58(2), 244–249. https://doi.org/10.1038/sj.ejcn.1601773
• Rust, B. M., Riordan, J. O., Carbonero, F. G., & Solverson, P. M. (2023). One-Week Elderberry Juice Treatment Increases Carbohydrate Oxidation after a Meal Tolerance Test and Is Well Tolerated in Adults: A Randomized Controlled Pilot Study. Nutrients, 15(9), 2072. https://doi.org/10.3390/nu15092072
• Teets, C., Ghanem, N., Ma, G., Minj, J., Perkins-Veazie, P., Johnson, S. A., Etter, A. J., Carbonero, F. G., & Solverson, P. M. (2024). A One-Week Elderberry Juice Intervention Augments the Fecal Microbiota and Suggests Improvement in Glucose Tolerance and Fat Oxidation in a Randomized Controlled Trial. Nutrients, 16(20), 3555. https://doi.org/10.3390/nu16203555