Health Benefits of Elderflower (Sambucus nigra)

Elderflowers are creamy white flowers that are found—along with blueish-black elderberries—on the black elder tree, or Sambucus nigra. This deciduous tree grows up to about 32 feet high (10 meters) and is sometimes called the European elder.¹ There also is an American black elderberry that grows more as a shrub.²

Elderflowers and elderberries have long been used in herbal medicine to treat cold and flu, control blood sugar, and expel more urine (as a diuretic). Though research is limited on the use and benefits of elderflowers and elderberries, some studies have found anti-inflammatory, antioxidant, and anti-diabetes effects.¹ 

May Help Treat Sinus Infections, Colds, and Flu

Elderflower (and elderberries) are often used to make supplements, as well as cough and cold medicines. Though research is limited on their effectiveness, the research that does exist is promising. For instance, one review of available research on elderflower notes that products containing elder and other herbs are beneficial in treating sinus infections when used alongside antibiotics.³

Researchers also note that products containing elder may reduce mucus membrane swelling, promote drainage, alleviate headaches, and reduce nasal congestion. However, strong evidence is lacking, and additional clinical trials are needed.³

Elder products may also be useful in treating flu. One small study found that people taking elderberry products for 48 hours noticed a significant reduction in symptoms such as cough, fever, muscle aches, nasal congestion, and headache. That said, elder products should not replace proven treatments or vaccination.³

May Relieve Constipation

Drinking elderflower tea may relieve constipation. In one study, people drank an elderflower tea that also included green anises, fennel, and senna flower for nine days. Researchers discovered that elderflower tea helped relieve chronic constipation in as little as two days.³

Study participants who drank elderflower tea also noticed significant improvements in how quickly waste moved through their digestive system (colon, or large intestine, transit time) and had a daily bowel movement while drinking the tea. Further research is needed before making elderflower tea recommendations.³

May Help Control Blood Sugar

Though limited, studies indicate that both elderflowers and elderberries are rich in bioactive compounds and may reduce blood sugar, assist with weight loss, and even improve blood pressure. One review found that the compounds in elderflowers stimulated glucose (sugar) metabolism and promoted insulin secretion.⁴ Insulin is a hormone your pancreas produces to help control the amount of glucose (sugar) in your bloodstream. 

Researchers found that people who took supplements made from elderflowers and elderberries also experienced, on average:⁴

• 3% reduction in body mass index (BMI)
• Weight loss of seven pounds (3.2 kilograms)
• Over 5% decrease in systolic blood pressure
• Over 2.5% decrease in diastolic blood pressure

Their physical and mental well-being as well as their overall quality of life improved.⁴

May Decrease Gingivitis

While research is limited, researchers in one review found that when people used Sambucus nigra in combination with other products three times per day, they experienced a decrease in gingivitis and inflammation. Significant results were seen after just four days of use.³

Participants’ gingival index scores—which rate gingivitis on a scale of 0-3—also decreased significantly after 14 days of use. However, it’s difficult to know the role elder played in these results, which is why additional research is needed.³

May Have Detoxification Properties

In Germany, black elder is a commonly used plant for promoting diaphoresis (increased sweating) and reducing chills when someone has a fever. Using elderflowers to treat colds is approved by the German Commission E. The German Commission E is a committee of scientists, toxicologists, pharmacists, and doctors—somewhat like the U.S. Food and Drug Administration.⁵

Though not approved for this use in the United States, many people believe elderflowers are effective diaphoretic agents that can help rid the body of harmful toxins. For this reason, elderflowers also have been used as diuretics (medications that help eliminate excess water and salt from your body).⁵

How To Take Elderflower

Elderflower can be used in teas or prepared in foods. You may also find it in pre-prepared foods, supplements, over-the-counter (OTC) medications, and beverages. Some people use elderflower on their skin or as a mouthwash. It can even be found in some perfumes.⁶

Dosage

While there is no standardized dosage for elderflower, research suggests certain dosing ranges. For instance, adults can generally consume 3.9 grams of dried elderflower daily for up to eight days. Here are some common elderflower dosages in products that treat specific conditions:⁶³

• Constipation: When making tea, 500 milligrams (mg) of elderflower is combined with senna flower (600 mg), fennel (200 mg), and anise fruit (200 mg). This tea can be consumed three times daily for up to five days.
• Obesity: When treating obesity, 3.9 grams (g) of dried elderflower is mixed with elderflower extract (600 mg), elderberry juice (120 g), dried elderberries (225 mg), and dried asparagus (40.5 g). This is used for eight days alongside 2-3 teaspoons (tsp) of psyllium (a natural, water-soluble fiber).
• Sinus infections: Medications used to treat sinus infections and colds often contain 36 mg of elderflower. These medications, such as Sinupret, can be taken three times a day for up to 14 days.
• Skin conditions: To make a skin cream, take several handfuls of fresh elderflowers, mix them with liquefied petroleum jelly, and simmer for 40 minutes. Filter the mixture and let it solidify. Some people use this cream to treat arthritis.

Is Elderflower Safe?

Elderflower is generally recognized as safe by the FDA, and research shows that the flowers are safe for use in food as long as the hydrogen cyanide (HCN) levels are below 25 parts per million (ppm).⁷ There’s no evidence of adverse effects in existing research.³

However, people can be allergic to elderflowers, and those with honeysuckle allergies and grass allergies should avoid using them.⁶³ Elderflower might also interact with some medications.

Potential Drug Interactions

There’s some evidence that elderflowers can lower blood glucose levels, so researchers theorize that it could increase the effect of diabetes medications like Metformin as well as supplements used to lower blood sugar levels like alpha-lipoic acid (ALA) and fenugreek.⁶

Likewise, it’s possible that elderflower can lower blood pressure, so it should not be used alongside blood pressure medications. It should also be used cautiously by people receiving chemotherapy treatment or people using diuretics due to its potential to increase the effects of those medications.³

Where To Find Elderflower

The American black elderberry—native across the United States except in Nevada, Utah, Idaho, Oregon, Washington, Alaska, and Hawaii—is usually found in moist areas near the shores of lakes or ponds or in low areas along roads.²

Though it’s possible to source your own elderflowers by picking them and using them, most people do not go this route due to the risk of mistaking another flower or berry for elder.

Elderflower is generally recognized as safe by the FDA. It’s an ingredient in foods, medications, and supplements.⁷ You can also purchase it in dried form online.⁵

Don’t Eat Raw Elderberries

You cannot eat raw elderberries. They must be cooked due to the risk of poisoning.⁵

Can You Take Too Much Elderflower?

Elder contains a cyanide-producing chemical in its leaves, stems, and berries. The flowers may also contain this toxin. Because of this, consuming large quantities is not recommended due to the risk of gastrointestinal (digestive) and neurological (brain-related) issues. However, instances of toxicity from elderflower ingestion have not been described in existing research.⁶

Side Effects of Elderflower

Most research indicates that elderflower is well-tolerated in the amounts generally used in food and beverages. There also are very few side effects when the flower is used for medicinal purposes. However, elderflower has not been studied extensively. There may be side effects that have not been uncovered at this point.⁶

That said, avoid consuming the plant or using it topically if you have an allergy to elderflowers or honeysuckle due to the risk of an allergic reaction. Elderberries cannot be eaten raw due to the risk of nausea and vomiting as well as cyanide poisoning.³

Drinking too much elderflower tea can cause symptoms like diarrhea and upset stomach, though researchers are unclear if this is due to elderflower or the other ingredients like anise fruit, fennel, and senna flowers.⁶

A Quick Review

Elderflower is a creamy, white flower found on the black elder tree. It’s often used medicinally. Though research is limited, elderflower might help treat constipation, reduce cold and flu symptoms, treat gingivitis, and even control blood sugar.

Elderflower is generally recognized as safe by the FDA. However, it can cause allergic reactions in people with grass or honeysuckle allergies and should not be used alongside diabetes and blood pressure medications. Always consult a healthcare provider before trying elderflower, elderberry, and other supplements to help ensure products and doses are safe for you.