Elderberries have become increasingly popular in recent years due to their potential health benefits. Some proponents claim that drinking raw, unprocessed elderberry juice provides the maximum health benefits. However, there are some potential risks to consider when consuming raw elderberry juice.
What are elderberries?
Elderberries are the dark purple or black berries produced by various species of the sambucus plant. They have long been used in traditional medicine, wines, jams, and desserts. The raw berries contain flavonoids, vitamins, minerals, and other nutrients.
The two most common elderberry species used for food and medicine are:
- Sambucus nigra – found in Europe and North America
- Sambucus canadensis – native to North America
The berries, flowers, and leaves of the elder plant are often processed into syrups, gummies, lozenges, and other medicinal preparations.
Potential benefits of raw elderberry juice
Advocates of drinking raw elderberry juice claim it provides benefits including:
- Rich in antioxidants – Elderberries contain high levels of flavonoids and phenolic acids which act as antioxidants in the body.
- Supports immune health – Compounds in elderberries may boost immune function and reduce severity/duration of colds and flu.
- Anti-inflammatory effects – The antioxidants in elderberries may help reduce inflammation in the body.
- Antiviral activity – Test tube studies indicate that elderberry extracts can inhibit replication of viruses like influenza.
- Protects heart health – The anthocyanins in elderberries may improve circulatory health and lower cholesterol.
Many of these benefits are linked to the high flavonoid content. Some pros of drinking raw elderberry juice include avoiding loss of flavonoids during cooking and processing. Heat can degrade some of these beneficial plant compounds.
Risks and dangers of raw elderberry juice
While elderberries do have health benefits, there are also some risks of consuming raw juice or unripe/uncooked berries:
- Cyanide toxicity – Raw elderberries contain a cyanide producing compound called sambucine. Cooking neutralizes this toxicity. Eating large quantities of raw berries can cause nausea, vomiting, dizziness, and other issues.
- Allergies – Some people may be allergic to elderberries. Raw juice may have higher allergenic potential.
- Gastrointestinal upset – Raw elderberry juice is highly astringent. Consuming large amounts may irritate the gastrointestinal tract.
- Unsafe for certain groups – Raw elderberry products are unsafe for pregnant/nursing women, infants and young children.
The risks are primarily due to the sambucine and other parts of the berries that can produce cyanide. Cooked or processed elderberries have very low cyanide content.
Is it safe to drink?
Most health authorities advise against consuming raw, unripe elderberries or raw elderberry juice. The risks generally outweigh any potential benefits.
However, drinking small quantities of juice pressed from fully ripened elderberries is unlikely to cause issues in otherwise healthy adults. Still, raw juice should be avoided by high risk groups due to the potential for cyanide exposure.
Safe elderberry juice options
To enjoy elderberry juice safely, choose products that have been processed or cooked in some way. Here are some safe options:
- Cooked/heated elderberry juice – Bring juice to a boil and simmer for 10+ minutes to neutralize toxins.
- Pasteurized elderberry juice – Choose commercially prepared brands that have been heat treated.
- Elderberry syrup or cordials – Simmering berries in sugar syrup or alcohol neutralizes compounds.
- Elderberry wine – The fermentation process reduces cyanide content.
- Elderberry jam – Properly prepared jam is a safe option.
When consuming raw elderberry juice, it is also wise to:
- Use fully ripened, dark berries – Unripe berries have higher cyanide levels.
- Limit serving size – Stick to a 150ml glass or less per day.
- Don’t give to high risk groups – Avoid raw juice for pregnant women, infants, children.
Making your own cooked elderberry juice
With a few safety precautions, it is possible to make your own elderberry juice at home. Here are some tips:
- Pick fully ripened, dark elderberries. Discard any unripe or damaged berries.
- Wash berries thoroughly and remove from stems.
- Simmer crushed berries for at least 10 minutes in just enough water to cover. This neutralizes toxins.
- Allow berries to cool, then press through a sieve or cheesecloth to extract juice.
- Pour juice into a saucepan and bring to a boil. Boil for an additional 5 minutes.
- Optionally add honey or sugar to taste. Allow to cool before drinking.
- Store juice in the refrigerator for up to 5 days.
This simple process allows you to enjoy the benefits of elderberry juice safely. Always be sure to properly cook the berries first to reduce the risk of cyanide exposure.
Making elderberry syrup
Another safe option is preparing your own elderberry syrup:
- Pick ripe, deep purple elderberries and remove from stems
- Place berries in a saucepan with just enough water to cover. Simmer for 10-15 minutes until softened.
- Mash berries gently with a potato masher or fork. Continue simmering for another 5 minutes.
- Pour mixture through a fine mesh strainer into a clean saucepan. Press berries to extract all juice.
- Measure strained juice and add an equal amount of honey or sugar. For example, 3 cups of juice equals 3 cups of sweetener.
- Heat juice and sweetener over medium heat. Stir constantly until the mixture comes to a boil. Reduce heat and simmer for 5-10 minutes until slightly thickened.
- Remove from heat. Allow syrup to cool before bottling.
- Store refrigerated for up to 1 month.
Elderberry syrup is a traditional remedy that provides all the benefits of elderberries in a safe, shelf-stable form. The cooking and sugar help counteract the raw berries’ toxicity.
Should you take elderberry supplements?
As an alternative to raw juice or syrup, another option is taking elderberry fruit supplements. These are typically in the form of:
- Capsules or gummies containing elderberry extract
- Elderberry extract lozenges
- Sambucus nigra homeopathic tablets
When choosing a supplement, look for a brand that uses ripe, cooked elderberries as the source. This provides standardized elderberry benefits without the risks of raw juice. Always follow dosage recommendations on the label.
For children, elderberry gummies can provide immune supporting benefits when used occasionally. But don’t exceed recommended dosing for a child’s age.
Elderberry supplement benefits
- Consistent flavonoid content
- Eliminates risks of raw berries
- Convenient dosing
- Helps shorten colds/flu
- Supports immune health
Supplements can deliver validated health perks of elderberries without the hassle of preparing syrups or juices yourself. Just be sure to choose reputable brands.
Possible side effects and precautions
When used properly, very few side effects are associated with cooked elderberry products or supplements:
- Allergies – Those with known elderberry or plant allergies should avoid any elderberry product.
- Pregnancy/breastfeeding – Due to lack of safety research, it’s best to avoid use if pregnant or nursing.
- Diabetes concerns – Added sugar in syrups may alter blood sugar levels. Monitor closely if you have diabetes.
- Drug interactions – Effects on medications are not well studied. Check with your doctor before using elderberry.
- Autoimmune disease – Elderberry could theoretically aggravate autoimmune conditions like RA, lupus, MS. Use with caution.
If you have any ongoing health issues, check with your healthcare provider before using elderberry products regularly.
The bottom line
Based on the evidence, drinking raw elderberry juice involves some risks. Eating the raw berries can potentially cause toxic effects due to their cyanide content.
On the other hand, properly cooked elderberry juice, syrups, wines and supplements are considered safe options. They provide antioxidant flavonoids and other beneficial plant compounds.
If you want to drink elderberry juice, make sure to cook the berries first to avoid potential issues. Or look for a pasteurized, commercial juice brand. Taking precautions allows you to incorporate elderberries into your diet in a safer manner.