What Elderberry Tea Can Do for Your Immunity and Overall Health

Daily Health

·

03/12/2025

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Elderberry tea is made from dried berries of the European elder tree (Sambucus nigra). People have used it for generations to ease cold and flu signs. Health aware adults, office staff and parents still choose it as a simple way to support the immune system.

Core Concepts Explained

Elderberry holds large amounts of flavanols plus anthocyanins, two antioxidants that help the body fight damage from oxidative stress. Trials show that elderberry extract or lozenges, when taken at the first sign of illness, often shorten both the length and the strength of cold or flu complaints like stuffy nose, cough, headache, fever and general aches. One 2020 trial reported that cold complaints dropped by half within two to four days when elderberry was started early. A hot cup of the tea also supplies fluid that soothes the throat but also thins mucus.

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Benefits and Risks

Benefits:

Often lowers the intensity of cold and flu complaints
Supplies antioxidants that protect general health
Shows antiviral and anti inflammatory activity that may slow virus growth

Risks:

May alter the action of some prescription drugs
Lacks safety data for pregnant or breastfeeding women - health professionals advise against use
Raw berries are poisonous - only processed dried berries are safe

Support for those outcomes appears in a 2023 review on elderberry flower tea and in journal papers that tested elderberry against the H1N1 flu virus.

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Practical Suggestions

Speak with a qualified clinician before drinking the tea if you take medicine, are pregnant or breastfeed.
Prepare the tea with dried, heat treated berries - never use fresh berries.
Stir in honey, a squeeze of citrus, a slice of ginger or a pinch of cinnamon to improve taste and add extra immune support.
Start drinking the tea as soon as cold signs appear to gain the best chance of benefit.

Elderberry tea shows clear promise - yet it should support, not replace, standard medical care as well as preventive steps. Further study will clarify the full scope of its effects.

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