The 7 Best Elderberry Supplements in 2024

We Also Considered 

Nature’s Way Organic Sambucus Zinc Lozenges ($7 for 24 lozenges at Nature’s Way): Many times you may not go shopping for an elderberry supplement until you have a cough, sore throat or nasal congestion, so a lozenge seems like a great way to get a dose of elderberry and symptom-relief at the same time. The reality though is that the amount of elderberry in this lozenge—and others we looked at—is only around 1 to 4% of what a liquid or capsule contains. If you like the berry taste and symptom relief, there’s nothing wrong with these lozenges, and they do contain some vitamin C and zinc. But, don’t rely on these as your primary elderberry source for immune support.  

Traditional Medicinals Echinacea Plus Elderberry Tea ($5 for 16 servings at Target): Herbal tea is great for congestion and sore throats, and Marshall says herbal teas are great to drink when sick for the hydration they provide. And an elderberry tea seems like another way to get a dose of antioxidants while also soothing symptoms. However, similar to lozenges, Marshall says that teas contain very minimal elderberry extract and not enough to offer therapeutic benefits on its own.  

The Bottom Line: The Best Elderberry Supplement

Our top pick for an elderberry supplement is Bold Botanica’s Bold Elderberry Elixir (view at Amazon). When comparing it to others, this product packs in the most concentrated source of elderberries and, thus, antioxidants which are responsible for its demonstrated therapeutic effects on the immune system and respiratory infections. We also love that it falls in a middle price range—not the cheapest but also $10 less than the most expensive—and that it includes dosage recommendations for everyone in the house over 4 years of age. All of our recommendations are based on quality, and this one is top of the line. 

Our Search for the Best Elderberry Supplements

Before comparing brands and products, we looked at current research to more fully understand the elderberry plant and its therapeutic usage. Marshall also provided us background on the supplement, purchasing considerations, usage and efficacy, based on her 20+ years of knowledge as a holistic health practitioner and an expert consultant in the supplement industry. 

All of the products recommended in this list go through in-house testing processes, many of which are extensive and done multiple times during the manufacturing process and are conducted in a Good Manufacturing Practices certified facility (cGMP). In addition, most products are either USDA-certified organic or use USDA-certified organic elderberries in their product. 

Choosing an Elderberry Supplement

Form: liquid is best

Liquid elderberry supplements (such as syrups, elixirs, and tonics) are a significantly more concentrated source of elderberries and its antioxidants, according to Marshall, and we definitely found this to be true when comparing  products. Capsules can also be a concentrated source, and we highlight two capsule options among our recommendations. Gummies provide smaller amounts of elderberry extracts, so they have less antioxidant power. 

The concentration and potency in all forms varies greatly. To identify those that contain the most elderberries, Marshall says to look for the “grams of elderberry per dose” on the packaging to compare. This is different from the milligram amount of elderberry extract listed on the Supplement Facts panel which she says you can’t really use for product comparison since the potency of the extracts used varies greatly. The “grams of fresh elderberries” amount is what allows for a true product-to-product comparison, and you’ll usually find the fresh elderberry amount listed below the Supplement Facts panel. If you can’t find it, then check the product’s webpage. Some brands don’t provide this amount, so we recommend sticking to brands that do provide this. 

Look for third-party or in-house testing

Because supplements aren’t regulated by the FDA like drugs, look for brands that conduct testing by a third-party lab when possible. This can verify that the supplement contains what the label claims and/or is free from harmful contaminants. The quality of third-party testing can vary greatly, so it is recommended that you choose a supplement that is tested or certified by a highly reputable company or organization such as NSF, USP, UL or Consumer Lab. 

If third-party testing isn’t available, check to see if the manufacturer conducts regular in-house testing. Some manufacturers may even go so far as to have certified in-house labs, which suggests an exceptional commitment to quality. 

Read the ingredients

Liquid forms contain an elderberry extract suspended in a solution that typically contains water and sugar or a sugar-free sweetener. If sweetened with sugar, it adds a small amount of calories (20 to 30 calories per dose). If choosing a product that is sugar-free, we recommend opting for one that uses a plant-based sugar substitute such as monk fruit or stevia, rather than an artificial one like sucralose. Most syrups and gummies get their coloring and flavoring naturally from the elderberry extract used, but it never hurts to check labels to ensure no artificial colorings or flavorings have been added, if that’s something you’re concerned about. Additionally, some elderberry supplements may incorporate additional nutrients and/or natural products such as vitamin C, zinc, ashwagandha and echinacea. If you are taking other supplements, read the label carefully to make sure you are not greatly exceeding nutrients. We recommend checking with your doctor before taking an elderberry supplement that contains additional herbal ingredients since some may have medication interactions and/or pose risks.  

Common Questions

What are the health benefits of elderberry? 

Elderberries have a nutrition profile similar to other berries like blueberries and strawberries, and this includes being a great source of antioxidants. “Elderberries contain some of the highest antioxidant amounts among berries,” says Marshall. 

Because of their tartness, elderberries are often made into extracts that are then used to make syrups or elixirs rather than eating them raw. Taking elderberry supplements provides the body with a high dose of antioxidants which supports the immune system by boosting the body’s defenses and neutralizing free radicals so that they can’t cause oxidative damage and additional inflammation. Additionally, elderberry extracts appear to exert antimicrobial and antiviral effects in the body which may decrease the severity and/or duration of respiratory infections such as the common cold and flu. 

A 2019 meta-analysis suggests that taking elderberry significantly reduces cold symptoms, such as cough, nasal congestion and discharge and sore throat.  In 2020, a separate study found that elderberry supplements decreased flu-like symptoms in subjects by an average of 50% within 2 to 4 days when that supplement was started within the first 48 hours of symptom onset.  

Most research has focused on these effects, but there are some very preliminary studies that suggest elderberry’s anti-inflammatory compounds may potentially improve glucose management and insulin sensitivity, lower blood pressure and heart disease risk, slow the aging process of cells, and offer protection against the mechanisms associated with the development of neurodegenerative diseases such as Huntington’s, Alzheimer’s and Parkinson’s diseases.

How much elderberry should I take? 

Marshall recommends dosing based on whether a person’s goal is to boost immune defenses or get over an illness. 

“Liquid supplements are usually 1 to 2 teaspoons for a dose,” she says. When you’re sick, she recommends 1 teaspoon taken three to four times a day, not to exceed 4 teaspoons in a 24-hour period. If you’re healthy and taking it to boost your immune defenses, she recommends taking the 1 to 2 teaspoon dosage listed by the manufacturer once a day. 

What is the best time of day to take an elderberry supplement?

Marshall says that elderberry supplements can be taken any time during the day. She says there is no “best time” at which to take them.  

Are there side effects to elderberry supplements? 

Little to no side effects are associated with elderberry supplements. Unripe berries, leaves, and stems from the elderberry bush contain a toxin which may cause nausea, vomiting or diarrhea. However, these side effects aren’t associated with elderberry supplements on the market since these products use ripe berries and may even use some heat to extract the compounds which further eliminates any potential toxin residue.   

Who should not take elderberry supplements? 

Elderberry supplements are safe for most individuals and ages, according to Marshall. The one exception is someone who is allergic or sensitive to berries. In this case, elderberry supplements should not be taken. 

Elderberry supplements are not recommended for those under 1 year of age, and this is even more important to follow if an elderberry supplement contains honey which can pose a botulism risk for infants under the age of one. Also, pregnant women should always check with their doctor before taking any dietary supplement. 

Our Trusted Expertise

Carolyn Williams, PhD, RDN, is a registered dietitian, tenured college professor and freelance journalist who’s written on a host of nutrition and health topics. She specializes in the relationship between diet and chronic inflammation and co-hosts the podcast Happy Eating, which explores the connection that mental wellness has to diet and lifestyle. She interviewed two experts in researching and writing this article: 

• Keri Marshall, M.S., ND, is a highly experienced naturopathic doctor and epidemiologist, who has helped patients attain optimal health with natural solutions for over two decades. Marshall is an expert in women’s medicine, pediatrics, and chronic disease management. She operates an integrative medical practice in Wilmington, North Carolina, is CEO and co-founder of Virtu Health Solutions and Chomp Gums and provides nutrition and research consulting services. She’s been taking colostrum supplements for over 20 years. 
• Caroline Thomason, RD, CDCES is a dietitian and diabetes educator based in Washington, D.C. She works with women in her private practice who have a history of yo-yo dieting and want to develop a healthier relationship with food. She is also a freelance journalist, TV personality, and nutrition spokesperson in the media. She is passionate about breaking down nutrition science into easy-to-digest pieces for consumers and healthcare providers alike. 

This article was edited and reviewed by Brierley Horton, M.S., RDN, Senior Commerce Editor, who has 15 years of experience reporting, writing, and editing nutrition and health content.