Scientists Find This Type of Fruit Juice Boosts Weight Loss
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Elderberry has been a go-to for people looking to give their immune system a boost around cold and flu season, thanks to the antioxidants found in the plant’s berries. But new research points to another potential aspect of elderberry juice: weight loss.
Meet the experts: Lauren Manaker M.S., R.D.N., L.D., author of Fueling Male Fertility; Bryanna Connor, M.D., board-certified family medicine doctor
The small study, which appeared in the October 2024 issue of Nutrients, followed 18 male and female participants classified as overweight or obese. During the five-week study, one group of participants drank 355 grams (or 12.5 ounces) of 100% elderberry juice each day, while others drank a placebo. Study participants filled out questionnaires and underwent a series of blood tests and medical screenings to measure insulin levels and how much energy the body used.
Researchers found that those who drank elderberry juice reduced their blood glucose levels by an average of 24%, which may indicate a better ability to process sugars after eating carbohydrates, per the study. Participants also saw a 9% decrease in insulin levels. As for weight loss, researchers noted that those who drank the elderberry juice saw increased breakdown of fatty acids after eating high-carb meals and while working out. Ahead, experts explain what to know about drinking elderberry juice for weight loss.
What did the study find connecting elderberry juice and weight loss?
Researchers say study participants experienced several positive changes after consuming the weekly elderberry doses, including improved glucose tolerance and fat oxidation, both of which may help with weight loss.
When it comes to why elderberry juice generated these results, especially as it pertains to weight loss, Brynna Connor M.D., board-certified family medicine doctor, says the results may have to do with elderberry’s purported ability to reduce inflammation and improve insulin sensitivity, both of which play an important role in weight loss and weight management.
“It’s been established that chronic inflammation can impair insulin function, which can lead to weight gain, particularly the addition of fat in the abdominal region,” Dr. Connor says. “Therefore, if the antioxidant properties in elderberry help reduce inflammation, and in turn help improve insulin function and management/the body’s ability to process insulin, it’s reasonable to believe that there could be a correlation between elderberry and improved metabolic function (a.k.a., weight loss and/or management).”
Elderberries contain anthocyanins, a type of water-soluble flavanoids that give the berry its natural purple-black color, are thought to help combat oxidative stress.
Elderberry is already a low-calorie food, and the U.S. Department of Agriculture (USDA) says that a single cup of elderberry contains just 106 calories, with no (or trace amounts) of fatty acids and cholesterol. And, in addition to the flavonoids and anthocyanins, the fruit is high in other beneficial nutrients, like vitamin C and dietary fiber.
Other benefits of elderberry juice
Elderberry juice offers a variety of health benefits beyond those mentioned in the study, according to Dr. Connor. “In addition to its potential to aid in weight loss, elderberry juice has significant immune-boosting benefits, which are derived primarily from its high levels of antioxidants, particularly anthocyanins, which have both antioxidant and anti-inflammatory properties,” she says.
Lauren Manaker M.S., R.D.N., L.D., author of Fueling Male Fertility agrees, noting that many people also use elderberry juice to help reduce symptoms of colds and flu, as it may shorten the duration and severity of these illnesses.
Additionally, Dr. Connor says that it’s been well-established that anthocyanins play an important role in fighting against stress and inflammation in the body.
In fact, she says that research has indicated that the benefits of elderberry in its variety of forms—in addition to being used in juices, it can also be turned into jam, gummy supplements, and more—may be far-ranging. Dr. Connor says the fruit also has the potential to promote heart health, lower cholesterol, and improve cardiovascular function. “Studies have also found that anthocyanins can help protect against certain cancers and neurological decline/neurodegenerative disease.” But more research is needed.
Side effects of elderberry juice
Like any supplement or natural remedy, there are potential side effects to be considered. Some people may experience mild digestive issues, according to Manaker, which could present as stomach upset or diarrhea, especially if consumed in large amounts.
“It’s also important to note that unripe or raw elderberries, as well as their leaves and stems, contain substances that can be toxic if not properly prepared,” she continues, adding that you should always make sure you’re consuming elderberry products from trusted sources and consult a healthcare professional before adding them to your routine, especially if you are pregnant, nursing, or taking medications.
The bottom line
Until we have more quality data, Manaker advises against rushing to buy up a ton of elderberry juice with the intention of losing weight, since there’s still not enough information about the process, including how much people should consume for weight loss support.
But that doesn’t mean that adding elderberries to your diet doesn’t have the potential to do some good. “Elderberries and elderberry juice are often praised for their high nutrient content and antioxidant properties, making them a beneficial addition to a balanced diet,” Manaker says. “They are packed with vitamins, such as vitamin C and A, as well as dietary fiber and various flavonoids that support immune health and overall well-being.”
Additionally, she says that the Nutrients findings are only the beginning and that more research is needed.
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