Elderberry Juice May Improve Metabolism, Gut Health: Small Clinical Trial

A Washington State University study shows promising but early results for elderberry’s effect on blood sugar and fat metabolism.

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Drinking elderberry juice may improve gut bacteria health and metabolism, according to a recent study led by Washington State University (WSU).

The clinical trial, published in Nutrients, found that drinking 12 ounces of elderberry juice daily for a week increased good bacteria in the gut and reduced blood sugar levels. However, only 18 people were included in the trial.

“Elderberry is an underappreciated berry, commercially and nutritionally,” Patrick Solverson, assistant professor at WSU’s Elson S. Floyd College of Medicine and corresponding author, said in a statement. “We’re now starting to recognize its value for human health, and the results are very exciting.”

Randomized, Placebo-Controlled Trial

The research team conducted a randomized, placebo-controlled trial with 18 overweight adults. Participants drank either elderberry juice or a placebo while maintaining a standardized diet.

To isolate elderberry’s effects, participants avoided foods high in polyphenols—natural antioxidant compounds—throughout the five-week study. These included common foods such as berries, red grapes, cherries, plums, red apples, red cabbage, red onions, eggplant, and dark-colored beans.

Clinical testing following the intervention showed participants who drank elderberry juice had significantly increased amounts of beneficial gut bacteria and decreased amounts of harmful bacteria in their microbiomes.

The participants’ blood glucose levels dropped by an average of 24 percent, while insulin levels decreased by 9 percent, suggesting improved sugar metabolism.

Increased Fat Burning With Elderberry

The study also found that participants drinking elderberry juice burned more fat, particularly after eating carbohydrate-rich meals and during exercise.

Researchers attributed these effects to elderberry’s high concentration of anthocyanins, plant compounds known for their anti-inflammatory, antidiabetic, and antimicrobial properties.

“Food is medicine, and science is catching up to that popular wisdom,” Solverson said in the statement. “This study contributes to a growing body of evidence that elderberry, which has been used as a folk remedy for centuries, has numerous benefits for metabolic as well as prebiotic health.”

Other berries, such as blackberries, contain anthocyanins but typically in lower concentrations. Solverson noted that a person would have to eat 4 cups of blackberries a day to achieve the same anthocyanin dose contained in just 6 ounces of elderberry juice.

While elderberry products are less popular in the United States than in Europe, demand surged during the COVID-19 pandemic, and the market for elderberry continues to grow.