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Elderberry (Sambucus nigra)

Cold/Flu · Immunity

Tier 2 — Promising

What it is

Traditional remedy with mixed modern evidence. The Hawkins 2019 meta-analysis of 4 small RCTs reported a ~2-day reduction in upper-respiratory symptom duration, but the larger Macknin 2020 RCT in children with influenza (Clinical Infectious Diseases) found no benefit over placebo and possibly a longer symptom course. Rich in antioxidants. Best used at the first sign of illness rather than daily. Generally well tolerated; raw berries, bark and leaves contain cyanogenic glycosides and must be cooked.

Efficacy

3/5

Safety

4/5

Research

3/5

Onset

4/5

Cost

3/5

Drug-int.

4/5

Dose

15 mL syrup × 4 daily for 3–5 days within 48 hrs of onset

Time of day & tips

Start at the very first sign of illness for best effect. Can be taken with or without food. Space doses evenly through the day. No known drug interactions.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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