Can Elderberry Juice Improve Metabolism? Here's What Research Says
When you think of elderberry, you probably think “immune booster.” But research suggests1 this dark, antioxidant-rich fruit might have a much bigger role to play in whole-body health.
In fact, just a week of elderberry juice consumption was linked to measurable improvements in blood sugar regulation, fat burning, and gut microbiome balance.
With over 70% of U.S. adults2 living with overweight or obesity, scientists are looking into the produce aisle for solutions. Bioactive, polyphenol-rich berries, like elderberry, are emerging as powerful allies for metabolic health.
Researched-backed benefits
In a randomized controlled trial, 18 adults with overweight drank 14 ounces of elderberry juice twice daily for one week. Compared with a placebo:
- Blood sugar regulation improved: Participants saw a 24% reduction in blood glucose spikes after a high-carb meal.
- Fat burning increased: Elderberry juice drinkers oxidized 27% more fat than during placebo weeks.
- Gut health shifted positively: Stool samples revealed more beneficial bacteria like Bifidobacterium and Faecalibacterium, alongside higher production of short-chain fatty acids (vital for metabolism and gut health).
The powers of elderberry
Anthocyanins, the plant compounds that give elderberries their deep purple hue, appear to be the star players. They interact with both our metabolism and gut microbiome, offering benefits that go beyond weight management to potentially reduce long-term risks like diabetes and cardiovascular disease.
The takeaway
So while elderberry has long been your go-to for immune support, the latest science shows it’s doing far more behind the scenes. Even a short burst of intake may help keep blood sugar steady, boost fat burning, and nourish a healthier gut microbiome.
