Elderberry gummies: what they can and cannot do
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- Black elderberry gummies with vitamin C and zinc. Best for: Adults who want elderberry plus common immune nutrients in one chew. See options on Amazon
- Elderberry-only gummies. Best for: People who already take vitamin C or zinc and want elderberry alone. See options on Amazon
- Kids' elderberry gummies, ages 4 and up. Best for: Children 4 and older, with a pediatrician's okay. See options on Amazon
What elderberry gummies are
Elderberry is the dark purple berry of the European or black elder tree (Sambucus nigra), which grows in Europe, North America, Western Asia and North Africa. The National Center for Complementary and Integrative Health (NCCIH) says it has been used in folk medicine for colds and flu and is promoted as a dietary supplement for those uses.
Gummies contain elderberry fruit extract in a chewable base. Many also add vitamin C and zinc. As a label example, Nature Made's elderberry gummies give 100 mg of black elderberry fruit extract, 90 mg vitamin C and 7.5 mg zinc in a two-gummy serving.
If you prefer a liquid, see our elderberry syrup guide; the evidence and cautions are the same across formats.
Do elderberry gummies work?
NCCIH's summary is cautious:
- A small number of studies have looked at elderberry for colds, flu and other upper respiratory infections.
- Some preliminary research suggests elderberry may relieve symptoms of these infections.
- There is not enough information to show whether elderberry helps any other health purpose.
- There is no good evidence it helps COVID-19. The FDA and Federal Trade Commission have acted against companies that marketed elderberry with unsupported COVID-19 claims.
So gummies are not a proven way to prevent illness. Treat any benefit as possible, not promised.
Check the added zinc and vitamin C
Many elderberry gummies are really multi-ingredient immune gummies. The added nutrients matter most for safety, because taking several products can push you over the upper limits listed by the NIH Office of Dietary Supplements (ODS):
| Age | Zinc UL | Vitamin C UL |
|---|---|---|
| 1 to 3 | 7 mg | 400 mg |
| 4 to 8 | 12 mg | 650 mg |
| 9 to 13 | 23 mg | 1,200 mg |
| Adults 19+ | 40 mg | 2,000 mg |
One serving of a gummy with 7.5 mg zinc is already above the UL for a child age 1 to 3. Add up zinc from multivitamins, zinc lozenges and cold remedies before giving elderberry gummies with zinc.
Safety
- Raw berries are toxic, gummies are processed. NCCIH says raw or unripe elderberries, leaves and stems contain cyanide-producing substances that can cause nausea, vomiting and severe diarrhea; cooking eliminates the toxin. Commercial gummies use processed extract, but never make your own from raw berries.
- Medicines. If you take any medicine, NCCIH advises talking with your health care provider first, since some herbs and medicines interact.
- Pregnancy and breastfeeding. Little is known about elderberry safety during pregnancy or breastfeeding.
- Gummies look like candy. Store them out of children's reach so kids do not take extra, especially with added zinc.
How to choose elderberry gummies
- Look for Sambucus nigra. Black elderberry is the species NCCIH describes. The label should state elderberry extract in mg.
- Elderberry amount. Amounts vary widely between products. Compare mg per serving, not per gummy.
- Added nutrients. Decide whether you want vitamin C and zinc included, and check them against the table above.
- Age on the label. Children's gummies are often labeled for age 4 and up. Use only products labeled for your child's age.
- Sugar. Gummies contain sugar or sweeteners. Read the Supplement Facts panel if you limit sugar.
What to look for when you buy
Black elderberry gummies with vitamin C and zinc
Best for: Adults who want elderberry plus common immune nutrients in one chew
Nature Made's version lists 100 mg black elderberry fruit extract, 90 mg vitamin C and 7.5 mg zinc per two-gummy serving, all well under adult limits.
Watch out: Do not stack with other zinc products without adding up the total. Evidence for elderberry is preliminary.
See options on AmazonElderberry-only gummies
Best for: People who already take vitamin C or zinc and want elderberry alone
Skipping added nutrients avoids doubling up on zinc and vitamin C from other supplements.
Watch out: Check the elderberry mg per serving, which can be low in single-ingredient gummies.
See options on AmazonKids' elderberry gummies, ages 4 and up
Best for: Children 4 and older, with a pediatrician's okay
Children's products are labeled with an age range, so you can match the product to your child.
Watch out: Check zinc against the 12 mg UL for ages 4 to 8. Keep the bottle out of reach so they are not eaten like candy.
See options on AmazonQuestions people ask
- Do elderberry gummies work?
- Preliminary research suggests elderberry may relieve cold and flu symptoms, but NCCIH says the evidence is limited. Gummies often contain small amounts, so results are not guaranteed.
- What are elderberry gummies good for?
- They are promoted for colds and flu. There is not enough evidence that elderberry helps other conditions, and it should not be relied on for COVID-19.
- Are elderberry gummies safe for kids?
- Use only products labeled for your child's age, usually 4 and up, and check added zinc against the child upper limit. Ask your pediatrician first.
- Can I take elderberry gummies every day?
- Follow the label. Little long-term research exists, so check with your provider if you plan ongoing use, take medicines, or are pregnant or breastfeeding.
- Are elderberry gummies better than syrup?
- Neither format has proven better. Gummies are easy to carry and pre-measured; syrups are measured by spoon. Compare elderberry mg per serving on the label.
Sources
- Elderberry: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
- Zinc: Fact Sheet for Health Professionals (ods.od.nih.gov), NIH Office of Dietary Supplements
- Vitamin C: Fact Sheet for Health Professionals (ods.od.nih.gov), NIH Office of Dietary Supplements
- 100 mg Elderberry Gummies with Vitamin C and Zinc (naturemade.com), Nature Made