Elderberry Juice May Aid Weight Management & Metabolic Health
Elderberry juice, already known for immune support, may also aid weight management by improving gut health, glucose tolerance and fat metabolism
Long known for its immune-boosting properties, elderberry is now gaining attention for another potential health benefit: improving metabolic health and aiding weight management.
A new study led by Washington State University, published in the journal Nutrients, found that consuming 12 ounces of elderberry juice daily for one week resulted in significant changes to gut microbiota, enhanced glucose tolerance and increased fat oxidation in participants.
The clinical trial involved 18 overweight adults in a randomized, placebo-controlled design. Participants consumed either elderberry juice or a placebo with similar taste and appearance, developed by North Carolina State University’s Food Innovation Lab, while following a standardized diet.
The results revealed promising shifts in gut bacteria composition, including increased levels of beneficial microbes such as firmicutes and actinobacteria, and decreased levels of harmful bacteroidetes, suggesting improved gut health, which is essential for physical and mental well-being.
Beyond gut health, elderberry juice demonstrated notable metabolic benefits. Participants who consumed the juice experienced a 24% average reduction in blood glucose levels and a 9% decrease in insulin levels, indicating improved sugar processing. Additionally, the juice enhanced fat oxidation, helping the body break down fatty acids more effectively after carbohydrate-rich meals and during exercise.
“Elderberry is an underappreciated berry, commercially and nutritionally,” said Dr. Patrick Solverson, assistant professor in WSU’s Department of Nutrition and Exercise Physiology and the study’s lead author.
“This study contributes to a growing body of evidence that elderberry, traditionally known for its immune benefits, also offers significant metabolic advantages.”
The researchers attribute these effects to elderberry’s high concentration of anthocyanins, plant-based compounds with anti-inflammatory, anti-diabetic, and antimicrobial properties. Solverson noted that elderberry contains far more anthocyanins than most other berries, requiring just six ounces of juice to match the anthocyanin content of four cups of blackberries.
However, the study’s scope does come with limitations. The small sample size of 18 participants and the short duration of the trial—just one week—mean that further research is needed to confirm the findings and understand the long-term effects of elderberry juice consumption. Additionally, variations in individual gut microbiota responses suggest that elderberry’s benefits may not be uniform across all populations.
Despite these limitations, elderberry’s potential as a “functional food” continues to generate interest. Long popular in Europe and recently experiencing a surge in demand in the U.S. during the COVID-19 pandemic, elderberry products are positioned to remain a growing market. The research team has even filed for a provisional patent to explore elderberry’s bioactive components for use in weight management and gut health applications.