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Elderberry supplements are widely available in many forms, including lozenges, syrups, capsules and gummies. Some people also cook or bake with elderberries, such as in recipes for crumbles, pies and jams.
Raw, unripe elderberry produces potentially toxic cyanide-containing compounds.Although cooking elderberry can reduce this toxicity, not all homemade foods with elderberry use high enough heat to fully remove these toxins.
Lindsay Kluge, a licensed dietician nutritionist and US Herbal Educator for Pukka Herbs, recommends diluting 1 teaspoon of elderberry syrup into 6 ounces of water, juice or other liquid (cranberry juice is one of her suggestions, along with adding a sprig of rosemary for fun).
Elderberry Dosage
Before consuming elderberry, it’s important to speak with a health care provider who is knowledgeable about the herb regarding what dose may be safe and effective for you.
Elderberry products don’t come with a standard dose, says Kiera Smialek, a doctor of naturopathic medicine and pediatric specialist in Scottsdale, Arizona.
“There is a wide range of dosing,” says Dr. Smialek. “For an adult, the dosing typically ranges from 1,000 to 2,000 milligrams daily during acute illnesses.”
As Dr. Smialek explains, the formulation of an elderberry product also makes a difference when it comes to its potential effects on your health. Therefore, the form of the product is as important as the dose.
“Liquid extracts (syrups and tinctures) tend to have higher amounts of elderberry per dose compared to gummies and lozenges,” says Dr. Smialek. “Many of the elderberry supplements you find in the market are very low dose.”
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