Please note that this article may contain affiliate links, through which Hearst Magazines and Yahoo may earn commission or revenue. Elderberry has long been known for its immune-boosting properties due to the antioxidants present in its berries. However, recent research suggests that elderberry juice may also play a role in weight loss efforts.
Experts involved in the study include Lauren Manaker M.S., R.D.N., L.D., author of Fueling Male Fertility, and Bryanna Connor, M.D., a board-certified family medicine doctor. The study, published in the October 2024 issue of Nutrients, involved 18 participants who were overweight or obese. One group consumed 12.5 ounces of 100% elderberry juice daily for five weeks, while the other group consumed a placebo. Participants underwent various tests to measure insulin levels and energy expenditure.
The study results showed that those who consumed elderberry juice experienced a 24% reduction in blood glucose levels, indicating improved sugar processing after carbohydrate intake. Additionally, there was a 9% decrease in insulin levels among the participants. Researchers also observed increased breakdown of fatty acids in those who consumed elderberry juice after high-carb meals and during physical activity.
Experts suggest that the positive effects observed in the study, such as improved glucose tolerance and fat oxidation, could potentially aid in weight loss. These effects may be attributed to elderberry’s ability to reduce inflammation and enhance insulin sensitivity, both crucial factors in weight management.
Elderberries contain anthocyanins, water-soluble flavonoids that contribute to their purple-black color and are believed to combat oxidative stress. Along with being low in calories, elderberries are rich in essential nutrients like vitamin C and dietary fiber, making them a beneficial addition to the diet.
In addition to its potential weight loss benefits, elderberry juice is known for its immune-boosting properties. Dr. Connor highlights that elderberry juice offers a range of health benefits, making it a versatile and valuable addition to one’s daily routine.
“Rich in antioxidants, particularly anthocyanins, elderberry juice is favored for its potent antioxidant and anti-inflammatory properties,” says Lauren Manaker M.S., R.D.N., L.D., author of Fueling Male Fertility. Many individuals turn to elderberry juice to alleviate cold and flu symptoms, as it is believed to potentially shorten the duration and severity of these illnesses. Dr. Connor emphasizes the established role of anthocyanins in combating stress and inflammation within the body. Research suggests that the diverse benefits of elderberry, available in various forms such as juices, jams, gummy supplements, and more, may extend far beyond. Dr. Connor highlights the fruit’s potential to enhance heart health, reduce cholesterol levels, and boost cardiovascular function. “Studies have also shown that anthocyanins could offer protection against specific cancers and neurodegenerative diseases,” she adds, though more research is necessary.
Considering potential side effects of elderberry juice, some individuals may encounter mild digestive disturbances, such as stomach upset or diarrhea, particularly with excessive consumption, notes Manaker. She warns that consuming unripe or raw elderberries, along with their leaves and stems, may pose toxicity risks if not properly prepared. Therefore, it is essential to source elderberry products from trusted suppliers and seek guidance from a healthcare professional before incorporating them into your routine, especially if you are pregnant, nursing, or on medications.
Despite the lack of comprehensive data, Manaker cautions against rushing to purchase elderberry juice for weight loss purposes. The efficacy and recommended quantity for weight management support remain unclear. Nonetheless, incorporating elderberries into your diet can yield benefits. “Elderberries and elderberry juice are revered for their nutrient richness and antioxidant potency, making them a valuable addition to a well-rounded diet,” Manaker suggests. These fruits are brimming with essential vitamins like C and A, dietary fiber, and diverse flavonoids that bolster immune function and overall health. She underscores that the revelations from the Nutrients study represent just the starting point and advocates for further research.
For additional insights, Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50, along with the potential weight loss effects of Apple Cider Vinegar.
