By John Salak –
Elderberries are getting some new props. These small dark purple berries found on elder trees native to Europe have long been recognized by some for their various medicinal benefits. Now, however, researchers from Washington State University report that elderberry juice may be a potent tool for weight management and enhancing metabolic health, as elderberries may help shed pounds.
In fact, based on clinical trials, the university’s research team reports that drinking just 12 ounces of elderberry juice daily for a week causes positive changes in the gut microbiome and improves glucose tolerance and fat oxidation. In other words, elderberry juice can help people lose pounds and keep them off.
“Elderberry is an underappreciated berry, commercially and nutritionally,” said corresponding author Patrick Solverson, an assistant professor at the university. “We’re now starting to recognize its value for human health, and the results are very exciting.”
The team’s results were based on a randomized, placebo-controlled clinical trial with 18 overweight adults. Participants consumed either elderberry juice or a placebo with similar coloring and taste, specially designed by North Carolina State University’s Food Innovation Lab, while maintaining a standardized diet.
Participants who consumed elderberry juice had significantly increased amounts of beneficial gut bacteria, including firmicutes and actinobacteria, while also reporting decreased amounts of harmful bacteria, such as Bacteroides. A healthy gut microbiome is essential for nutrient absorption and supports physical and mental health.
The consumption of elderberry also resulted in improved metabolism. Results showed that the elderberry juice reduced participants’ blood glucose levels by an average of 24 percent, indicating a significantly improved ability to process sugars following carbohydrate consumption. Results also showed a nine percent decrease in insulin levels.
The juice’s consumption also enhanced the ability to burn fat. Participants who downed the juice showed significantly increased fat oxidation, or the breakdown of fatty acids, after a high carbohydrate meal and during exercise.
The positive effects were attributed to elderberry’s high concentration of anthocyanins, plant-based bioactive compounds that have a variety of health benefits, including anti-inflammatory, anti-diabetic and antimicrobial effects.
Elderberries have been cited for other health benefits as well thanks in part to their high levels of antioxidants. Among other healthy rewards, they are believed to help battle colds and the flu, promote heart health, work to relieve depression and even protect against UV radiation.
“Food is medicine, and science is catching up to that popular wisdom,” Solverson noted. “This study contributes to a growing body of evidence that elderberry, which has been used as a folk remedy for centuries, has numerous benefits for metabolic as well as prebiotic health.”
The researchers acknowledged that other berries contain anthocyanins, but generally not in the same concentration levels as elderberries. An individual, for example, would have to consume four cups of blackberries a day to achieve the same anthocyanin dose contained in six ounces of elderberry juice, Solverson explained.
U.S. elderberry product consumption, while still lagging behind European levels, has exploded in the last decade, fueled primarily by personal health concerns that developed during the COVID-19 pandemic.
While demand is expected to continue growing, researchers warn that consumption can create problems under certain conditions. Unripe berries and seeds contain small amounts of substances known as lectins, which can cause stomach problems. Elderberry also is not recommended for pregnant or lactating women or for children and adolescents under 18 years old.
