Elderberry

Elderberry is the fruit of Sambucus nigra, and its dark colour reflects a high content of anthocyanins, the antioxidants a 2019 meta-analysis found were meaningful for reducing the duration and severity of common cold and flu symptoms when taken early in an illness. Standardised extracts list an anthocyanin percentage on the label; syrups deliver a similar dose in a spoonful format used more often for children; gummies and powders are convenience formats with less consistent dosing. Raw or undercooked elderberries contain cyanogenic compounds and cause stomach upset, which is why every commercial supplement is made from cooked or processed fruit — the safety concern applies to home preparation, not to shop-bought products. Evidence is strongest at the first sign of illness, not for daily use out of illness season.

Stack Almanac tracks your elderberry intake and its acute-use pattern, so a bottle bought for cold season doesn't quietly turn into a year-round habit without evidence behind it.