New research suggests that drinking elderberry juice daily could be a potent tool for weight management, potentially improving metabolism and gut health. A recent clinical trial, published in Nutrients, revealed that consuming about 12 ounces of elderberry juice daily for one week may lead to significant changes in the gut microbiome, enhancing the body’s ability to process glucose and break down fat.
Elderberries, small dark purple berries from the elder tree native to Europe, have long been used as a medicinal plant and immune-boosting supplement. However, their other potential health benefits have been less explored, according to scientists from Washington State University in the U.S.
“Elderberry is an underappreciated berry, both commercially and nutritionally. We’re now beginning to recognize its value for human health, and the results are quite exciting,” said Patrick Solverson, co-author of the study.
Clinical Trial Insights
The study involved 18 overweight adults who participated in a randomized, placebo-controlled trial. Half of the participants drank elderberry juice, while the other half consumed a similar-tasting placebo.
Results showed that those who consumed elderberry juice experienced a significant increase in beneficial gut bacteria, including groups like Firmicutes and Actinobacteria, while harmful bacteria such as Bacteroidetes decreased. This change in gut microbes also appeared to improve metabolism, with participants showing a 24 percent reduction in blood glucose levels—suggesting that elderberry juice can improve the body’s ability to process sugars after eating carbohydrates.
Additionally, the elderberry group experienced a 9 percent reduction in insulin levels and an increase in fat oxidation, the process of breaking down fatty acids, after both high-carb meals and exercise.
Why Elderberry Juice?
Scientists believe that the health benefits of elderberry juice may be attributed to its high concentration of anthocyanins, plant-based bioactive compounds known for their anti-inflammatory, anti-diabetic, and antimicrobial properties. While other berries also contain anthocyanins, elderberries offer them in significantly higher concentrations. For example, to match the anthocyanin levels found in 6 ounces of elderberry juice, one would need to consume about 4 cups of blackberries.
“This study adds to the growing body of evidence that elderberry, which has been used as a folk remedy for centuries, offers numerous benefits for metabolic health and gut health,” Solverson said.
Looking Ahead
The researchers plan to conduct larger, longer-term studies to explore the effects of elderberry juice across different populations, including both sexes and various age groups. They hope their findings will contribute to a broader understanding of how elderberry can support gut health and weight management.
“We have confirmed the bioactivity of elderberry juice-sourced anthocyanins on gut health and obesity-related outcomes. Further studies are necessary to validate these results and assess the long-term benefits,” the researchers concluded.
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