Is Green Tea With Elderberry Good for You?

Elderberry is best known as a cold and flu remedy, so it’s easy to assume a green tea with elderberry does the same job. We found no good evidence for that. The research on elderberry is limited, and it mostly tested supplements, not tea.

What is green tea with elderberry good for?

The honest answer is flavor. Here’s what’s behind the claims:

Ingredient	Known for	What the evidence shows
Elderberry	Colds and flu	Preliminary research suggests it may ease symptoms
Vitamin C	Colds	Doesn’t lower most people’s risk of catching a cold
Green tea	Many claimed uses	Firm conclusions aren’t possible yet for most uses

The National Center for Complementary and Integrative Health (NCCIH) says only a small number of studies have looked at elderberry for colds, flu and other upper respiratory infections. Some preliminary research suggests it may relieve symptoms. There isn’t enough information to show whether it helps with anything else.

A 2019 meta-analysis of randomized, controlled trials included just 180 people in total, and it reported that elderberry supplements substantially reduced upper respiratory symptoms. That’s a small group, and it tells you about supplements. It doesn’t tell you what a tea bag with some elderberry in it can do.

NCCIH also says there’s no good evidence for elderberry against COVID-19. The FDA and the Federal Trade Commission have acted against companies that made unsubstantiated COVID-19 claims for elderberry products.

Has anyone studied elderberry with green tea?

We searched PubMed and found no trial of green tea with elderberry as a brewed tea. The closest we found was a 2024 pilot study of 30 healthy people. They tested a drink made from carob, guarana, green tea and elderberry extracts. It measured attention and memory after lunch, not colds or flu, and with that many active ingredients the results can’t be credited to elderberry.

What does vitamin C add?

If your tea also lists vitamin C, that’s a nutrient you need, but the cold claims don’t hold up well. MedlinePlus says vitamin C supplements and vitamin C-rich foods don’t lower most people’s risk of catching a cold. People who take supplements regularly might have slightly shorter colds or milder symptoms. Taking a vitamin C supplement after a cold starts doesn’t appear to help.

Adult men need 90 mg a day and adult women need 75 mg. If a box or bottle claims added vitamin C, check the label for the amount. MedlinePlus also says cooking can reduce the vitamin C in foods, so a label figure may not tell you exactly what ends up in a hot cup.

How much elderberry is in the tea?

Check the label. An ingredient list may show elderberry, elderberry extract or natural flavor. If it gives no amount, you can’t compare the tea with anything used in a study. Don’t assume that a front-of-box claim means a meaningful dose.

Are elderberries safe?

Not raw. NCCIH says raw or unripe elderberries and other parts of the elder tree, such as the leaves and stems, contain cyanide-producing substances. They can cause nausea, vomiting and severe diarrhea, and large amounts may cause serious illness. Cooking eliminates this toxin.

Elderberry poisoning has been reported in real life. A 2021 research paper describes a 1983 incident in which a group in California drank juice made from fresh wild elderberries along with leaves and stems. Cyanide was first suspected, but the paper says that was later disproven.

Keep these rules in mind:

• Never add raw or unripe elderberries to tea.
• Never use elder leaves, stems or bark.
• Don’t pick wild berries for tea unless you know how to identify and cook them.
• Treat dried berries with care. Our sources don’t say that drying removes the toxin, so follow the package directions.

How to make elderberry green tea

The simple way is to use a store-bought elderberry syrup or a boxed tea that already contains elderberry. This makes one mug of about 8 oz.

1. Heat 8 oz of water to 170°F to 180°F. No thermometer? Boil it and let it sit for a few minutes.
2. Add one green tea bag or 1 teaspoon of loose green tea. Steep for 2 to 3 minutes.
3. Remove the tea.
4. Stir in elderberry syrup to taste, starting with 1 teaspoon and staying within the amount on the label.

Syrups can add sugar, so read the Nutrition Facts label. The FDA counts sugars from syrups and honey as added sugars and sets the Daily Value at 50 g a day. If you want a different flavor, try ginger and honey or pomegranate.

Who should be careful?

• Pregnancy and breastfeeding: little is known about whether elderberry is safe for health purposes at these times. Green tea also has caffeine, so ask your healthcare provider.
• Medication: ask your doctor or pharmacist before using elderberry products. Green tea at high doses can lower levels of the blood pressure drug nadolol.
• COVID-19: NCCIH says not to rely on elderberry to avoid it or manage it.

Find more pairings in our green tea blends guide.