Ever wondered if there’s more to echinacea and elderberry than just their hype in the wellness community? At Daily Dose, we're all about peeling back the layers on health trends. 

Today, we’re putting echinacea and elderberry in the spotlight. These two herbal heroes are often celebrated for their immune-supporting powers, but how do they really compare when it comes to fighting off infections and enhancing your health? 

If you're curious about tapping into the natural benefits these plants offer, stick with us.

What is Echinacea?

Echinacea – also sometimes referred to as the purple coneflower or the pale coneflower – is a flowering plant most commonly grown in the U.S. and Canada. It can grow up to two feet tall and produces vivacious pink blossoms with a large, spiny head (it’s prettier than it sounds).

Everything from the leaves to the stems, flowers, and roots are used to make supplements, extracts, and teas that harness its healing powers. Echinacea has primarily been used for the prevention of illnesses and as a natural infection fighter. This includes the undesirable common cold and flu that we’ve all probably battled at one point or another. In fact, a review of 14 studies found that taking echinacea may lower the risk of developing colds by more than 50% and shorten the duration of colds by one and a half days. Some research has even proven it to be just as effective (if not more so) as Tamiflu. Sounds pretty promising, right?

Echinacea benefits

One of the greatest echinacea benefits is that it is very high in antioxidants, which help to naturally defend the body against oxidative stress. Basically, they entice the immune system to make more white blood cells which engulf and kill troublesome pathogens like bacteria, germs, and dead cells.

Additionally, echinacea has strong anti-inflammatory properties, which help to prevent and reduce inflammation that can cause major harm within the body. To summarize, "it works as an immune system stimulant," says Jacob Teitelbaum, MD, medical director of the National Fibromyalgia and Fatigue Centers.

While more and more studies continue to reconfirm echinacea’s benefits, this wonder herb is definitely one to consider stocking up on and incorporating into your daily diet for the basic prevention of illness and infection. Today, you can find echinacea in many forms including capsules, tinctures, and teas.

Are There Any Side Effects to Echinacea?

Echinacea is generally a solid choice for supporting your immune system, but like anything, it’s not without drawbacks. 

Most people handle it just fine, but some might notice mild stomach upset, dizziness, or even a skin rash. If you’re someone who tends to react to plants in the daisy family — like ragweed or marigolds — there’s a chance echinacea might not sit well with you either.

It’s also worth noting that if you have an autoimmune condition, you’ll want to chat with your healthcare provider before using echinacea regularly. Since it’s known for stimulating the immune system, overdoing it might not be the best move for everyone. As always, moderation is key, and listening to your body is your best guide.

What is Elderberry?

Elderberry is also sometimes referred to as the American black elderberry or the common elderberry. It is the fruit of the Sambucus tree, which is widely grown across Europe and North America. Almost all parts of the plant are poisonous, except for its beautiful white flowers and dark purple berries. Traditionally, both are used to make delicious treats like drinks, pies, jams. and syrups. The taste of the fruit is often described as sharp and tart yet refreshing and slightly bitter.

Elderberry health benefits

For centuries, the various health benefits of elderberry have made it a commonly used ingredient in medicine due to its therapeutic properties. In medieval times it actually had the reputation of being a “holy” plant. That’s because the superfood elderberry is packed with powerful vitamins and minerals and key nutrients that promote general wellness and strengthen immunity. For example, just one cup of elderberry contains:

• 870 mg of vitamin A

• 406 mg of potassium

• 52.2 mg of vitamin C

• 9 mg of folate

• 55 mg of calcium

• 2.32 mg of iron

That’s not all. Elderberry is also rich in fiber, which supports the digestive system, and a variety of antioxidants (like anthocyanidins, flavonols and vitamin C). In fact, the anthocyanins found in the berries have 3.5 times the antioxidant power of vitamin E.

Elderberry for flu

Most commonly, elderberry is known for its ability to fight symptoms of viral infections like the common cold and flu. It’s important to note here that it won’t completely rid you of a cold or flu if you already have it, but the health benefits of elderberry may help your body kick the sickness faster.

Who doesn’t want that?

It does so by attacking the virus at the source and decreasing bronchial inflammation, which aids in reducing the severity and longevity of the bug’s course. One study of 60 people with influenza found that those who took 15 ml of elderberry syrup four times per day showed symptom improvement in two to four days, while the control group took seven to eight days to improve. So, next time you’re feeling under the weather, look to elderberry for relieving flu symptoms to help get you back on your feet faster. Sure, you could take the traditional route of drugstore medicines, but why not try something a bit more holistic first? The most potent form of elderberry is as a raw syrup, but you can also find it in other forms such as gummies, lozenges. and teas.

Are There Any Side Effects to Elderberry?

Preparation is important — raw berries, leaves, and seeds contain compounds that can cause nausea, vomiting, and diarrhea if consumed. That said, the good news is that commercially prepared elderberry products (like syrups, gummies, and teas) are safe because they’re processed to remove these harmful elements.

For most people, elderberry is well-tolerated when used as directed. However, if you’re pregnant, nursing, or taking medication, it’s always smart to consult a healthcare provider before adding it to your routine. While elderberry supplements are generally safe, they can interact with certain medications or medical conditions. 

As with any herbal remedy, it’s all about using it wisely and ensuring it fits into your overall wellness plan.

Which herb is best: elderberry vs. echinacea

When it comes down to which herb is best to build immunity, fight off infections, and boost overall health, the answer isn’t so simple. Elderberry and echinacea are both great! The pair can be used in different ways but can also work in conjunction with one another as natural infection fighters – and more.

Echinacea benefits make it best for preventative measures, while elderberry is best for when an illness is already present. Each of these herbal supplements are available at most pharmacies, health stores, supermarkets, and, of course, online.

You can also look to Dose for Immunity shots for an easy (and more convenient) way to consume more whole plant foods like these on a regular basis. Containing potent, always-organic ingredients like elderberry, zinc, acerola, ginger, and lemon, they’re brimming with vitamin C and other impressive nutrients that bolster the body’s defense system.

How Can You Easily Incorporate Echinacea and Elderberry Into Your Daily Routine?

Taking our Daily Doses is just one way to harness the benefits of echinacea and elderberry, but there are plenty of other simple, everyday options to explore. 

Whether you’re sipping, snacking, or spicing up your meals, these powerful herbs can easily fit into your lifestyle — here’s how.

Brew Your Own Herbal Teas

Mixing echinacea and elderberry in a tea isn’t just safe — it’s actually a fantastic way to double down on immune support. Echinacea’s immune-stimulating properties pair beautifully with elderberry’s ability to promote a strong defense system, making this duo a go-to herbal brew for seasonal wellness or whenever you’re feeling run-down.

Here’s how to create your own echinacea and elderberry tea at home:

1. Gather Your Ingredients: You’ll need dried echinacea flowers or leaves, dried elderberries, and water. Optional add-ins like a slice of fresh ginger, a squeeze of lemon, or a drizzle of honey can enhance the flavor and benefits.

2. Boil Water: Bring about two cups of water to a boil.

3. Add Herbs: Add one teaspoon of dried echinacea and one teaspoon of dried elderberries to the boiling water. If you want a stronger brew, you can increase the amount of each herb.

4. Simmer: Reduce the heat and let the herbs gently simmer for 10-15 minutes. This allows the properties of the herbs to fully infuse into the water.

5. Strain and Serve: Strain the tea into a mug, add any optional flavorings, and sip slowly.

Pro Tip: For busy days, brew a larger batch and store it in the fridge. Reheat it when needed, or enjoy it iced for a refreshing twist. Your immune system — and your taste buds — will thank you.

Add Flavor to Your Meals

Incorporating echinacea and elderberry into your meals doesn’t have to be complicated. Elderberry syrup is a delicious addition to breakfast staples like oatmeal, pancakes, or even smoothies. It’s tart and sweet, making it a versatile topping or mix-in.

For lunch or dinner, get creative with echinacea. While the leaves and petals can be a little bitter, they’re great as a garnish on fresh salads or mixed into grain bowls. You can even steep them into broths or soups for a subtle earthy flavor.

Explore Aromatherapy for Wellness

Aromatherapy is a super easy way to weave a little self-care into your day. Using the natural scents of plants like echinacea and elderberry, you can create a relaxing vibe while giving your wellness a gentle nudge. 

While these two aren’t as popular as lavender or peppermint in the essential oil world, you can still incorporate their extracts for a unique twist.

Here’s how: Add a few drops of echinacea or elderberry extract to a bowl of steaming water or your favorite diffuser. Breathe in deeply and let the calming aroma do its thing. Want to take it up a notch? Pair it with a cozy corner, some soft lighting, or even a guided meditation. It’s an easy, feel-good ritual to make your space — and your mood — a little brighter.

Other general tips to improve immunity

You want – no, need – your body to stay healthy and functioning. In addition to incorporating elderberry and echinacea into your routine, here are a few other tried-and-true ways in which you can improve immunity and fight harmful pathogens and disease-causing organisms:

• Minimize your intake of fried foods, processed sugar, alcohol, and simple carbohydrates.

• Stay hydrated to continuously flush germs and virus out of your system.

• Embrace friendly bacteria (AKA probiotics). These natural infection fighters can be found in food and drinks like kombucha, sauerkraut, yogurt, and raw apple cider vinegar

• Wash your hands frequently and avoid touching your face as much as possible.

• Get outside and soak up some sun and fresh air, even when it’s cold out.

• Aim for the recommended 7-9 hours of sleep each night.

• Stay active and raise your heartrate each day.

• Keep a positive mindset, practice mindfulness, and minimize stress.

• Rest and take time off when you do get sick – it happens to the best of us!

When To Call a Doctor

If you’ve been battling recurring colds, persistent fatigue, or just can’t shake that run-down feeling, it might be time to call in the pros. While echinacea and elderberry can give your wellness a natural boost, they’re not a replacement for professional medical advice. 

Symptoms like high fever, difficulty breathing, or anything that feels out of the ordinary shouldn’t be ignored. A quick chat with your healthcare provider can help pinpoint what’s going on and get you back on track. Remember, listening to your body is always the first step toward feeling your best.

The Bottom Line

So, what’s the deal with echinacea and elderberry? These powerhouse plants have long been celebrated for their ability to support immunity and fight infections, each bringing unique strengths to the table. Whether it’s echinacea’s knack for prevention or elderberry’s reputation for tackling symptoms head-on, they’re both fantastic tools in your wellness toolkit.

At Daily Dose, we believe in making wellness easy and approachable. That’s why our range of Doses is packed with carefully selected, always-organic ingredients to support your health every day. From boosting your body’s natural defenses to maintaining overall wellness, there’s a Dose ready to fit into your lifestyle.