Ingesting elderberry juice daily for a duration of one week, at a daily intake of 12 ounces, demonstrably enriches the prevalence of gut microbial populations linked to positive health outcomes, as indicated by a new randomized, placebo-controlled investigation. In comparison to the placebo group, elderberry juice consumption led to a significant proliferation of Firmicutes and Actinobacteria, alongside a reduction in Bacteroidetes phyla. At the genus level, elderberry juice was associated with an increase in Faecalibacterium, Ruminococcaceae, and Bifidobacterium, while simultaneously diminishing Bacteroides and lactic acid-producing bacterial species.
Elderberry is a small dark purple berry found on elder trees native to Europe. Image credit: TheOtherKev.
The prevalence of being overweight or obese affects over 70% of adults within the United States. Current estimations reveal that 42% of adults experience obesity, a figure projected to escalate to between 48% and 55% by the year 2050.
Obesity stems from a multitude of intricate and interrelated causes. Strategies for the prospective dietary management of cardiometabolic complications associated with obesity involve dietary regimens that incorporate food sources abundant in bioactive compounds, such as those characteristic of the Mediterranean diet.
Furthermore, findings derived from translational studies involving rodents, through to extensive prospective cohort research, highlight the protective effects of berries rich in anthocyanins against morbidities and mortality linked to obesity.
Among the proposed mechanisms by which anthocyanins confer their benefits are the inhibition of monosaccharide absorption in the intestines, augmented cellular metabolism in adipose and muscle tissues, and the modulation of the gut microbiome.
“Previously, we substantiated that the daily consumption of 600 g of blackberries for a week not only enhances insulin sensitivity, as evidenced by meal tolerance test results, but also promotes fat oxidation, indicated by a reduction in the respiratory quotient measured over 24 hours of indirect calorimetry,” stated Dr. Patrick Solverson of Washington State University, alongside his colleagues.
“The primary objective of our current human trial was to ascertain whether the metabolic advantages observed with other anthocyanin-rich berries are also applicable to elderberries.”
The research team evaluated the impact of elderberry on metabolic health through a randomized, placebo-controlled clinical trial involving 18 adults who were classified as overweight.
Participants were administered either elderberry juice or a placebo, meticulously crafted by North Carolina State University’s Food Innovation Lab to possess similar coloration and flavor profiles, while adhering to a standardized dietary plan.
Post-intervention clinical assessments revealed that individuals who consumed elderberry juice exhibited a statistically significant increase in beneficial gut bacteria, including Firmicutes and Actinobacteria, and a concomitant decrease in detrimental bacteria such as Bacteroidetes.
In addition to these favorable alterations in the microbiota, the elderberry intervention also led to improvements in metabolic function.
The data indicated that the elderberry juice reduced participants’ blood glucose levels by an average of 24%, suggesting a notably enhanced capacity for sugar processing following the intake of carbohydrates. Furthermore, a 9% reduction in insulin levels was observed.
Additionally, the findings suggested that elderberry juice can bolster the body’s capacity for fat metabolism.
Participants who were administered elderberry juice demonstrated significantly elevated levels of fat oxidation, which is the process of fatty acid breakdown, both after a high-carbohydrate meal and during periods of physical exertion.
“The concept of food as medicine is gaining scientific validation, aligning with popular understanding,” commented Dr. Solverson.
“This study contributes to an expanding body of evidence indicating that elderberry, a plant traditionally employed as a folk remedy for centuries, offers a multitude of benefits for both metabolic health and prebiotic health.”
“While other berries contain anthocyanins, they are typically present in lower concentrations,” he further elaborated.
“An individual would need to consume four cups of blackberries daily to attain the same dosage of anthocyanins found in just 6 ounces of elderberry juice.”
The outcomes of this research have been published in the journal Nutrients.
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Christy Teets et al. 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; doi: 10.3390/nu16203555
