6 Health Benefits of Elderberries: An Interview with the Carmel Berry Company

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With flu season in full swing, it’s time to batten down the hatches and stock up on tissues, cough drops, and… elderberry syrup? Well, that would be the suggestion of Katie Reneker, founder of Carmel Berry Company, a producer of elderberry syrups, gummies, and tea.

To some, this may be old news, but for those just hearing about them for the first time, elderberries are one of nature’s best medicines for supporting a healthy immune system.

Thanks to their unique antioxidant and flavonol content, there is mounting research demonstrating the health benefits of elderberries and how they may be one of nature’s best medicines for improving immune system function. 

In this article, we explore the health benefits of elderberries and gain insight into these fantastic fruits from the Carmel Berry Company—one of the only producers of elderberry supplements using fresh-pressed elderberries sourced directly from American farmers.

6 Health Benefits of Elderberries

Elderberry supplements are relatively well-known for supporting immune function, but they have also been found to tamp down inflammation, improve cardiovascular health and blood sugar, and support brain and gut health.

6 benefits of elderberries infographic

Has Anti-inflammatory and Antioxidant Properties

Elderberries are high in anthocyanins, a pigmented antioxidant compound that gives blueberries, blackberries, and other fruits and veggies their purplish-blue hues. 

Other antioxidant compounds include flavonols epicatechin and catechin, as well as polyphenols, chlorogenic acid, rutin, and quercetin.1 These high antioxidant levels mean elderberries can help reduce or prevent oxidative and inflammatory cell damage.

Combats Colds and Flu Symptoms

Studies have shown that elderberry has antiviral and anti-inflammatory effects that reduce the duration or severity of several illnesses, including influenza, the common cold, and upper respiratory infections.2,3,4 

The primary reasons why elderberry benefits immune health are likely due to its antioxidant and anti-inflammatory properties and vitamin C content. 

May Improve Cardiovascular Health

Elderberry may benefit heart health, as oxidative damage contributes to poor cardiovascular function.5

Although not much research has been done on elderberries, specifically, studies show that a higher intake of flavonoids like anthocyanins is linked to a reduced risk of cardiovascular disease.6

May Help With Blood Sugar Management

Elderberries may help support blood sugar management, as seen in this study with overweight or obese adults.7

People who consumed anthocyanin-rich elderberry juice for just one week significantly improved their glucose tolerance and metabolism, including reducing their blood sugar and increasing their fat oxidation.

May Boost Cognitive Health

The brain is also highly affected by inflammation and oxidative stress, so elderberries may be able to support cognitive function. 

One small study from 2024 looked at the effects of elderberry juice on cognition in people with MCI (mild cognitive impairment).8

In this randomized, double-blind, placebo-controlled trial, those taking elderberry juice significantly reduced inflammatory markers and improved visuospatial cognition and problem-solving. 

Supports Digestive Health and Gut Microbiome

Lastly, elderberries may benefit digestive health by supporting a healthy gut microbiome. 

In the study mentioned above, overweight or obese adults who consumed elderberry juice for one week showed significant improvements in beneficial bacteria in their gut microbiomes, including more Bifidobacterium and Ruminococcaceae.7

Where Do Elderberry Supplements Typically Come From?

Elderberry fruit comes mainly from the European elderberry (Sambucus nigra), American elderberry (Sambucus canadensis), or the blue elderberry (Sambucas cerulea).

Although the berries are most often used, the leaves, flowers (called elderflower), and bark have also been used historically in healing practices around the world. 

You can consume whole, cooked elderberries, but they are most often found supplementally in elderberry gummies, syrup, teas, capsules, or lozenges.  

Many elderberry supplements today are imported from other countries, including Croatia, China, Poland, and other countries in Eastern Europe. Plus, elderberry syrups and gummies tend to be loaded with sugar, preservatives, glucose syrup, or natural flavorings. 

One company doing things differently is Carmel Berry Company—let’s take a closer look at this California-based brand and how they’re shaking up the elderberry industry.

How Carmel Berry Company Uncovered the Magic of Elderberry

We spoke with Katie Reneker, founder of Carmel Berry Company (CBC), about her woman-owned business in Carmel, California. They make products using fresh-pressed elderberries without refined sweeteners and source directly from farmers in the U.S. 

The spark for starting CBC started when Katie’s children were school-aged, constantly bringing home sniffles and sicknesses. She started looking for natural ways to boost her and her family’s immune system, landing on the magic of elderberry.

However, she couldn’t find high-quality elderberry supplements that weren’t imported or filled with tons of added sugar or “junk” ingredients. Most imported elderberries are shipped in dried form, so they need to be reconstituted with water first.

Once Katie realized that blue elderberry trees are native to California, she started foraging her neighbors’ yards and making elderberry syrups for family and friends—and then Carmel Berry Company was created. 

Sourcing the Best Elderberries: A Commitment to Local Quality

The elderberries used in Carmel Berry Company’s products can be either blue elderberry or American elderberry, with a majority coming from American elderberries. 

Blue elderberry trees, which are native to California, are a great regenerative crop since they don’t need extra water or fertilizer to grow. However, their yields can be unpredictable, and the quality and flavor can vary a lot. This makes it tricky to develop products from them, as they haven’t yet been bred for consistency.

American elderberries, typically found east of the Rockies, keep their bright, vibrant color—a beautiful deep purple hue that does not oxidize easily (meaning it not only looks better but also has stronger antioxidant potential). 

Conversely, European elderberries can become a brownish color due to the flavonols not holding up well over time or with heat. 

According to Katie, “Elderberries have been used medicinally for thousands of years, and they’re native to pretty much every continent, and on every continent where they grow, they have been part of the indigenous culture for millennia.”

The American elderberry plants come from farmers in California, the Midwestern U.S., and the Pacific Northwest. When they receive the raw, whole, frozen berries, they get defrosted and then put in small batches into a big cold-press juicer.

After cold-pressing the berries and extracting the juice, some skin and juice remain, which CBC upcycles into balsamic vinegar or gives to local salt makers to include in their culinary salt blends.

Instead of using glucose or cane syrup to sweeten their products (which is needed because elderberries are not very sweet on their own), Carmel Berry Company uses honey sourced from a beekeeper in Big Sur for their syrups.

This keeps their supply chain short and local—according to Katie, “We know our supply chain the entire way; this way, it only touches two or three hands.”

Similarly, the elderberry gummies are made on-site at one of their farmer’s farms, which has a commercial gummy facility that keeps things local. 

Katie says, “I love that I can trace it right back to the farmers. I know their first names, and we know exactly their organic practices and their GMP practices when the gummies are in a kitchen being made.”

Now, Katie has been providing free workshops and farm tours to farmers, consumers, chefs, and retailers all over the U.S., teaching them how to plant, grow, and utilize elderberry trees in the West. 

She’s also done work with UC Davis and the University of Missouri, helping with overseeing grants for elderberry research and offering microgrants to farmers in need. There’s no doubt that Katie and Carmel Berry Company are all about community—as Katie puts it, “What are we all doing if we’re not building community and helping each other?”

The Bottom Line: Why Choose Carmel Berry Company?

Elderberry has been used for millennia to help with immune health—and modern research is finally catching on.

One of the best elderberry companies we’ve come across is Carmel Berry Company. This small, local-focused, woman-owned business provides delicious, refined sugar-free, preservative-free elderberry syrups and gummies that you’ll enjoy taking and feel good about. 

As Katie puts it, Carmel Berry Compay operates under the motto and mindset that “food is medicine, and medicine is food, so it should be delicious while you’re consuming it.” Amen!

And if that wasn’t enough to persuade you, we’ll end on the fun fact that the entire 49ers football team takes their elderberry syrup!

  1. Mudge, E., Applequist, W. L., Finley, J., Lister, P., Townesmith, A. K., Walker, K. M., & Brown, P. N. (2016). Variation of Select Flavonols and Chlorogenic Acid Content of Elderberry Collected Throughout the Eastern United States. Journal of food composition and analysis : an official publication of the United Nations University, International Network of Food Data Systems, 47, 52–59. https://doi.org/10.1016/j.jfca.2015.12.003
  2. Zakay-Rones, Z., Thom, E., Wollan, T., & Wadstein, J. (2004). Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. The Journal of international medical research, 32(2), 132–140. https://doi.org/10.1177/147323000403200205
  3. Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 8(4), 182. https://doi.org/10.3390/nu8040182
  4. Hawkins, J., Baker, C., Cherry, L., & Dunne, E. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary therapies in medicine, 42, 361–365. https://doi.org/10.1016/j.ctim.2018.12.004
  5. Dubois-Deruy, E., Peugnet, V., Turkieh, A., & Pinet, F. (2020). Oxidative Stress in Cardiovascular Diseases. Antioxidants (Basel, Switzerland), 9(9), 864. https://doi.org/10.3390/antiox9090864
  6. Wang, X., Ouyang, Y. Y., Liu, J., & Zhao, G. (2014). Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies. The British journal of nutrition, 111(1), 1–11. https://doi.org/10.1017/S000711451300278X
  7. Teets, C., Ghanem, N., Ma, G., Minj, J., Perkins-Veazie, P., Johnson, S. A., Etter, A. J., Carbonero, F. G., & Solverson, P. M. (2024). A One-Week Elderberry Juice Intervention Augments the Fecal Microbiota and Suggests Improvement in Glucose Tolerance and Fat Oxidation in a Randomized Controlled Trial. Nutrients, 16(20), 3555. https://doi.org/10.3390/nu16203555
  8. Curtis, A. F., Musich, M., Costa, A. N., Gonzales, J., Gonzales, H., Ferguson, B. J., Kille, B., Thomas, A. L., Wei, X., Liu, P., Greenlief, C. M., Shenker, J. I., & Beversdorf, D. Q. (2024). Feasibility and Preliminary Efficacy of American Elderberry Juice for Improving Cognition and Inflammation in Patients with Mild Cognitive Impairment. International journal of molecular sciences, 25(8), 4352. https://doi.org/10.3390/ijms25084352 



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