Could Elderberry Juice Help You Lose Weight? Here’s What the Latest Research Says

Can elderberry juice play a role in weight management? Potentially, according to the authors of a new study. 

The research, published in the journal Nutrients, found that drinking a daily serving of elderberry juice may improve gut health, lower blood sugar levels, and increase fat metabolism—three key players in weight management. 

Elderberry juice is a liquid made from elderberries, a dark purple fruit found on European or Black elder trees, which are native to Europe. Long used in folk medicine, the berries have more recently been promoted as a popular way to relieve respiratory symptoms from the common cold, COVID-19, and other viruses.

Now, new research—the first human clinical trial of its kind, according to the study’s authors—shows it may also have “anti-obesity” effects. Though the results are encouraging, experts caution that the study is small and more research is needed to understand elderberry juice’s true effect on weight.

Here’s what researchers found.

The study involved 18 overweight or obese but otherwise healthy adults. Some patients were given about 12 ounces of 100% elderberry juice twice daily for two weeks, while researchers gave others a placebo. As a randomized, controlled trial—considered the gold standard in medical research—the participants didn’t know whether they drank elderberry juice or the placebo. 

After the first week, participants underwent a three-week “washout” period to clear their systems. 

“Each treatment period included four days of controlled feeding with a 40% fat diet,” Patrick Solverson, PhD, study author and an assistant professor at the Washington State University College of Medicine, told Health. 

Throughout the study, researchers measured participants’ fecal microbiota (the microorganisms in stool), meal tolerance testing (the amount of insulin production), and indirect calorimetry (how much energy the body is using at rest.)

“Blood glucose and insulin levels were measured at regular intervals—every 30 minutes for three hours—during the test,” Solverson added.

Participants who drank the elderberry juice experienced improved blood sugar levels and increased fat metabolism compared to the placebo group.

Elderberry juice also increased “good” gut bacteria in participants and decreased Bacteroides, complex yet potentially infection-causing gut bacteria.

James DiNicolantonio, PharmD, a cardiovascular research scientist and member of the Scientific Advisory Board of nutritional supplement company IM8, told Health that the study was “fairly well-controlled” but came with a big drawback: the small participant pool. “It would be nice to have a larger study to confirm these results,” he said.

Elderberries contain a couple of substances that could be responsible for their possible role in weight management, experts said.

Elderberries have a high concentration of anthocyanins, phytonutrients known for their antioxidant and anti-inflammatory activities. These pigments, responsible for a berry’s deep red, blue, or purple hue, have been linked to improved cardiovascular health and reduced inflammation. 

They may also be responsible for the decreased glucose response found in the study. This response could possibly help with weight management by lowering insulin levels and, therefore, leading to less fat storage. 

“Consuming carbs increases blood glucose, which then also increases insulin, which is basically a storage hormone,” said Nicolantonio. “If you constantly have elevated insulin levels, you are increasing the storage of fat in the cell.”

Elderberries are five-fold more concentrated in anthocyanin content than other commonly consumed berries, said Solverson. You’d need to consume about 4 cups of blackberries to achieve the same dose of anthocyanins found in 6 ounces of elderberry juice (360 mg). 

“The average daily intake of anthocyanins is around 9 to 11 mg,” Solverson said. “In our study, volunteers were consuming 720 mg per day,” Solverson added.

Elderberries are also rich in a type of fiber that acts as a prebiotic, feeding good gut bacteria, Trista Best, MPH, RD, LD, registered dietitian at The Candida Diet, told Health. “One serving of elderberry contains approximately 7 grams of fiber; this is a quarter of the recommended daily intake,” she said. That’s potentially why elderberry juice-drinking participants may have had an increase in “good” bacteria.

The powerful combination of fiber and antioxidants reduces inflammation, which—when chronic—can interfere with the body’s ability to metabolize fat efficiently, Best added.

Elderberry juice may be a beneficial addition to your diet if you’re looking to improve weight loss markers, but experts say drinking it is far from a guaranteed way to shed pounds.

More research into the juice’s short and long-term effects is needed, and even if it does have a positive impact, it won’t be as beneficial as eating an overall healthy diet and exercising regularly.

Plus, elderberry juice may also not be accessible—or palatable—for everyone. “Not everyone has access to high-quality elderberry juice,” said DiNicolantonio.

For some, increasing the intake of dark-colored berries could offer similar health perks.

However, if you do want to try elderberry for weight management, experts recommend looking for 100% elderberry juice without added sugars to maximize health benefits. Some varieties of elderberry also contain compounds that can release cyanide during digestion, which can cause gastrointestinal symptoms when consumed in large quantities.

As with any dietary change, consult your healthcare provider before adding elderberry juice or supplements to your diet, especially if you have any underlying health conditions or are taking medications.