Elderberry Gummies: Benefits, Effectiveness, Side Effects and More

There are many benefits of elderberry gummies and this article dives deep into those benefits, how effective they are, side effects and much more.

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Elderberry is an incredibly important medicinal plant that has been used for centuries to heal wounds, treat fevers and heal stomach problems. Today, you’ll find elderberry included in various types of supplements largely thanks to its ability to boost the body’s immune response. Whether you’re sick with a cold or a more severe virus is keeping you in bed for days on end, elderberry gummies are a great supplement to keep on hand in your medicine cabinet. After all, they are the best immune boosting gummies you can find.

Because elderberry is so popular, it comes in many different forms and is made into products from various brands. This article is going to be focused on what elderberry is, its benefits and the different gummy supplements you can consider for use in your own home. My hope is that you’ll feel less overwhelmed with choosing the supplement that will provide you with the immune support that you’re looking for. Don’t forget to stick around until the end to hear some of my tips for boosting your immune system naturally.

What Is Elderberry?

elderberry on table

Elderberry is a dark purple berry that grows on the European elder tree, though there are 30 different varieties all over the world. It’s closely related to blueberries and contains a lot of the same antioxidant and nutritional properties. Elderberry has very high levels of vitamin C as well as quite a bit of fiber. It is a great source of phenolic acids, which are antioxidants that protect the body and boost immune function.

Elderberry Gummies Health Benefits

elderberry gummies together

Many benefits exist when you take elderberry on a regular basis. For starters, its high composition of antioxidants and vitamins can dramatically boost immune function so you can more effectively fight off things like the flu and colds. Elderberry can also decrease inflammation in the body, alleviate pain, protect your heart, treat headaches, decrease joint pain and protect your body against the side effects of stress.

Could Boost Your Immune System

holding elderberry

It’s unfortunate that we get sick in life, but this is part of what we go through when we come into contact with a virus or bacteria that we don’t have protection against. Nobody enjoys being sick, which is why it’s so important to keep your immune system healthy. This will allow your body to quickly fight illness, so you feel like yourself again. Even children can use elderberry gummies, but make sure that you've purchased your kids a version that is made with their age group in mind. They will need to consume a much lower dose than adults do.

Elderberry is very high in nutrients and antioxidants that the immune system needs in order to function efficiently. Just one cup of elderberries provides 50 percent of your daily value of vitamin C. Vitamin C is essential for healing tissue and increasing the formation of collagen.

May Help Tame Inflammation

elderberry berries and leaf

There are anthocyanins in elderberry that are known to reduce the amount of inflammation in the body. Anthocyanins are flavonoids that act as antioxidants. They have the potential to block the production of nitric oxide that’s occurring in the body's immune cells. When you slow down this response, inflammation can decrease.

Could Help Relieve Stress and Anxiety

You can reduce stress in the body when you take elderberry regularly thanks to their high supply of phenolic acid. This phytochemical is usually sourced from whole foods, such as with elderberry. Functioning as an antioxidant, phenolic acid will prevent cellular damage and decrease inflammation that can occur when you’re under high levels of stress. The high nutrient composition of elderberry can fill in gaps that could be causing an increase in anxiety and stress, and certain nutrients will decrease those feelings (magnesium, B complex vitamins).

May Help Improve Heart Health

Whenever you have a substance that is so high in various antioxidants and flavonoids, you will experience a good deal of protection when it comes to heart health. Elderberry does so much more than help your body fight off the flu or a cold quickly. Decreasing inflammation is good for the heart. This concentrated source of anthocyanins will protect damage to the heart as well.

Other Benefits:

  • Other benefits of regular elderberry use include:
  • Relieving constipation
  • Decreasing pain associated with arthritis
  • Headache reduction
  • Treating fever
  • Treating kidney issues
  • Respiratory support
  • Improving skin conditions like eczema and psoriasis

Effectiveness of Elderberry Gummies

vitamin gummies elderberry

A lot of herbal remedies tend to lack research to support claims that they help for certain conditions and issues, but a good deal of research has been done on elderberry. Certain studies have shown that taking elderberry regularly and at the first sign of an illness such as the flu can reduce symptoms by a couple of days. When you consider the potential side effects of taking medications such as Tamiflu for your infection, elderberry stands out as the winner.

Elderberry Gummies Nutrition

elderberry vitamins gummies

While elderberry isn’t typically used as a multivitamin, it does contain a lot of beneficial nutrients. Let’s take a look at its nutritional composition.

Elderberry is high in:

  • Vitamin C
  • Vitamin B6
  • Iron
  • Potassium
  • Calcium
  • Magnesium
  • Vitamin A

How Much Elderberry Gummies Should I Take Daily?

elderberry gummy vitamins

The number of elderberry gummies that you take daily will be determined by the specific supplement that you’re using. Check the label to see what the recommended serving size is. Most elderberry gummies that I come across require one to two gummies per day, whether you’re sick or healthy.

How Long Should You Take Elderberry Gummies For?

gummy vitamins elderberry

Elderberry gummies can be taken throughout the entire cold and flu season, or you can simply use them at the first signs of illness. However, most people feel that the effects of elderberry are much greater when it’s taken on a regular basis.

Side Effects and Safety

elderberry gummies and vitamins

There are some side effects to watch out for when taking elderberry. Watch closely to see if you experience any of these issues. If you do, stop taking your supplement and reach out to your doctor to see if you should continue using elderberry.

  • May cause diarrhea in larger amounts
  • Dizziness
  • Stomach cramps
  • Nausea
  • Interaction with prescription medication (check with your doctor ahead of time)

When Should You Not Take Elderberry Gummies?

Elderberry needs to be processed very carefully in order for it to be safe, but most gummies will be made according to strict safety standards. You should not take elderberry gummies without checking with your doctor first if you are pregnant, nursing or are taking prescription medications for a health condition or disease.

Our Recommended Elderberry Gummies

Now it’s time to check out some of the best elderberry gummies on the market right now so you can start enjoying the benefits associated with them.

#1. Zuzili Elderberry Gummies

elderberry gummies - zuzili

Zuzili’s Elderberry Gummies are infused with elderberry, Vitamin C and zinc to help strengthen your body’s immune response. This is a great protection to keep on hand during cold and flu season if you want protection against things like common colds, the flu, infection and even allergies. Each serving contains 150 milligrams of elderberry, 100 milligrams of vitamin C and 10 milligrams of zinc. This powerful supplement also functions as an antioxidant to support the reduction of inflammation.


  • Reduces inflammation in the body
  • Strengthens the immune system response
  • Can treat symptoms associated with colds, cough, flu and infections
  • Has the potential to reduce stress levels while supporting relaxation


  • Contain tree nuts

#2. GTFO Immunity Gummy Vitamins with Elderberry

elderberry gummies gtfo

Opositiv's GTFO Immunity Gummy Vitamins with Elderberry support immune health each day without the need for artificial ingredients or additives. You won’t find any colors or flavors added to this product, just immune-supporting ingredients such as zinc, vitamin C and vitamin D. Two gummies is the recommended daily dosage for optimal immune support. Each serving contains 200 milligrams of elderberry extract from high quality sources.


  • Vegan Gummies
  • Provides daily immune support
  • Vegetarian and gluten-free
  • Free of all major allergens


  • Contains non-organic natural flavors

#3. Mary Ruth’s Immunity Gummies with Elderberry

elderberry gummies - mary ruths

This delicious elderberry supplement from Mary Ruth’s contains a powerful blend of zinc, elderberry, vitamin C, vitamin D and Echinacea. This is one of the most well-rounded immune support products I’ve ever seen as it provides your body with all of the best nutrients for immune health. All of the ingredients are whole foods based, so you’re not taking synthetic ingredients that won’t end up getting absorbed properly.


  • Comes in cherry and raspberry lemonade flavors
  • Sweetened with organic cane sugar
  • Contains essential nutrients and antioxidants
  • Whole foods based
  • The raspberry lemonade version is sugar free


  • Both options contain stevia


There is a very delicate balance between the health of your immune system and its ability to fight back against things like bacteria, viruses and parasites. Even a hyperactive immune system can cause problems, though it might sound like that would be a benefit to have. When your immune system overreacts to certain things, it can lead to the develop of allergies, diabetes and autoimmune disorders. While it’s nice to have access to supplements that can help you feel better faster when you’re sick, maintaining proper homeostasis in the body when it comes to your immune system is ideal for overall health.

I’ve covered a lot of information about elderberry in this article. We’ve discussed its nutritional profile, what it can accomplish for the body and how it should be taken. I’ve also pointed you in the right direction of specific elderberry gummies that you can use to boost your immune system and decrease recovery time. Hopefully you will take this information and do your own research to figure out what will work best for your needs. Elderberry is a very powerful and potent ingredient in many immune-based products. Hopefully you understand better what it can do for you and why this is such a great supplement to take.

Tips for Success from the RD

Looking for natural ways to boost your immune system so you experience less illnesses and shorter illnesses? Here are some of my tips for success that you can try out for yourself.

Focus on Whole Foods

A diet that is focused on whole foods is much more nutritious than one that includes processed foods, saturated fats and loads of sugar. You want to stay far away from things like refined grains as well. Dairy can cause inflammation in the body and can increase mucus production when you’re sick. Stay far away from it if you’re experiencing nasal congestion or a cough.

Fruits, vegetables, nuts, seeds, and legumes are all very high in nutrients but also contain beneficial antioxidants that can support optimal immune health. They can decrease inflammation in the body that otherwise would have the potential to cause an increased risk for heart disease, Alzheimer’s disease, and certain cancers.

Pay Attention to Your Fats

While eating saturated fats and trans fats are bad for you, you’ll want to make sure you’re eating enough healthy fats. These fats found in things like olive oil, avocado and fish can decrease the inflammatory response in the body and boost immune system function. Regular consumption of olive oil has been linked to a decreased risk of heart disease and type 2 diabetes.

Pay Attention to Your Gut Health

If you’ve read some of my other articles, then you know how important I think the gut microbiome's relationship to immune health is. Your immune system is largely located in your gut, so it’s ideal that you’re maintaining a diverse microbiome that can fight against illness and infection. Make sure you focus on your diet, but also consider adding a probiotic supplement into your daily routine. This will boost your immune system but also promote regular bowel movements, reduce feelings of gas and bloating and prevent bouts of constipation / diarrhea.

Photo of author

Courtney D'Angelo, MS, RD

Courtney D'Angelo, MS, RD, earned her masters degree in Nutrition and Foods from the University of Georgia. She's a Registered Dietitian at Morrison Healthcare and has a strong passion in helping people improve their wellness!

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