What Elderberry Tea Can Do for Your Immunity and Overall Health

Elderberry tea is made from dried elderberries, a dark purple berry from European or black elder trees (Sambucus nigra). In traditional medicine, elderberries have been used to treat cold and flu symptoms. Today, elderberry is a common home remedy for upper respiratory infections and is available in several forms, including extracts, lozenges, and teas.

Research shows elderberry can shorten the length of colds. Elderberry can also reduce the intensity of cold and flu symptoms, including:

• Cough
• Nasal congestion
• Headache
• Fever
• Pain

A 2020 study found that elderberry extract or lozenges reduced cold symptoms by 50% within two to four days. The treatment was most effective when taken in the early days of illness.

A 2023 study specifically looked at tea made from elderberry flowers and found that the tea relieved early cold symptoms. Hot tea in general may also help manage cold symptoms by providing hydration and relieving sore throat and congestion.

Elderberry has an anti-viral effect, meaning it helps the immune system fight off infectious viruses, like the flu. One study found that an elderberry juice mixture containing additional compounds stopped a flu virus strain (FluA H1N1) from replicating in the body. This lessens the spread of the virus in the body.

Other research has shown that the elderberry fruit can protect against the virus that causes bronchitis, or inflammation of the airways.

More research is needed to understand if elderberry tea would have the same antiviral effects as the fruit or juice.

Elderberries are rich in antioxidant compounds like flavanols, anthocyanins, and phenolic acids. Antioxidants protect against chronic disease by fighting off harmful free radicals and preventing oxidative stress.

The compounds in elderberry also have strong anti-inflammatory effects. This may help ease inflammation during respiratory illnesses. Some research also suggests these compounds may help manage chronic inflammatory conditions and body-wide inflammation in people with autoimmune disorders.

Elderberry has the potential to interact with several medicines. Talk to your doctor before drinking elderberry tea if you take any medications.

Also, people who are pregnant or breastfeeding should not take elderberry, as there is no research supporting the safety of elderberry in these groups or in infants.

Certain ingredients can add flavor and extra immune-boosting benefits to your elderberry tea. These include:

• Honey
• Orange or lemon
• Ginger
• Cinnamon sticks